The mineral element potassium is necessary for the normal functioning of the body. It contributes to the regulation of water balance, is responsible for the normalization of human heart rate. Thanks to the salts of this mineral, excess water is removed from the body, puffiness is removed, and a delay in urine output disappears. The normal level of this element in the body helps to cleanse toxins, toxic substances, and lower blood pressure. In the process of taking K +, oxygen saturation of the brain improves. Its disadvantage is characterized by general weakness of the body, tingling of the tips of the fingers and toes, the appearance of edema and the feeling of "lumbago" in the joints are possible.
Different is the potassium content in food. The daily requirement for the body depends on indicators such as age and human health. At the age of 14 years, 600 milligrams must be consumed daily. The necessary norm for a growing organism (adolescence) will be about 1.2 g. The need to increase the daily dose of K + increases during sports, a variety of physical activities and after the age of 40 years.
So which foods contain potassium?
Potassium in plant foods contains:
- in dried apricots, molasses black (more than 1500 mg in 100 grams);
- in wheat bran, raisins (less than 1500 mg per 100 g.);
- in pine nuts, parsley, peanuts, sunflower seeds, jacket potatoes (more than 500 mg.);
- in avocados, walnuts, apples (less than 500 mg per 100 g. of product);
- also found in yeast.
Potassium is found in less significant amounts in foods such as fish and milk. Dried fruits, especially raisins, can be put first in terms of K + content. So in 100 grams of dried apricots, the content of the mineral element is 1800 - 1900 milligrams, which is the daily dose for a person who plays sports.
In second place are wheat bran. They are not inferior to raisins in the content of K +. The third place is occupied by various types of nuts. For example, almonds contain 780 mg per 100 grams, pine nuts about 760 - 780 mg, and peanuts all 750 mg.
When compiling your diet, it is advisable to give preference to vegetables and fruits in kind. There will be much more potassium in them than in boiled, baked or fried dishes. The same applies to nuts, for example, in dried form, in peanuts there is much more of this element and nutrients, respectively, than in fried.
Please note that potassium in foods of plant origin helps to improve the health and general condition of the human body. Enter spinach in your diet, eat more carrots and cucumbers. Remember that potassium is found in bananas, black currants, grapes and citrus fruits.
It is interesting to know that bananas are not only delicious, but also a very useful product. They contain up to 500 mg of this mineral element, so athletes include bananas in their diet as a means that can prevent cramps and improve athletic performance.
Spinach is a healthy low-calorie product that has many nutrients, and the amount of K + in it is 839 mg.
Potatoes are a source of not only fiber, but of course K +, which accumulates in the peel. Such a healthy baked or boiled root crop in its uniform contains 900 mg of the required potassium per 100 grams of product.
We already realized that this miracle element must be in the diet of every person. When compiling your menu, you must take into account the amount of potassium in food. Remember that a disadvantage in the same way, or maybe even more than an overabundance, negatively affects the human body as a whole. Every day, include in your diet vegetables and fruits containing potassium and be healthy!