12 Potassium Rich Foods and 6 Reasons Why You Need More Potassium
One of the most important electrolytes in the human body is potassium. It is essential to the proper functioning of all the organs, tissues and cells. This mineral maintains healthy pH levels, controls the amount of water and it is really important when you lose electrolytes through sweating.
Potassium maintains proper heart rhythm and is also essential for numerous body functions as well.
Potassium is an element that usually lacks from many of our diets. The recommended intake of potassium is 4.7 g, according to the National Academies’ Food. Unfortunately, many studies have shown that the average female consumes only 2.2 to 2.4 g, where the average adult male consumes from 2.8 to 3.3 g on a daily basis.
Swelling of tissues and glands, dizziness, palpitations, nausea, heart palpitations, dehydration, leg cramps, weakness and severe headaches are the symptoms of low potassium intake.
Potassium offers wide range of beneficial effects and also many negative effects if we do not intake enough of this mineral.
6 Great Reasons Why We Actually Need Potassium
When you are trying to lose weight and struggle with a sluggish metabolism, you definitely need more potassium. This mineral metabolizes and breaks down foods by helping other minerals to do their job.
2.Proper fluid balance
In order to keep the fluids properly balanced, you must ensure that you get enough potassium on a daily basis. As we already mentioned above, it balances the electrolytes in the bloodstream and conducts electricity in the body. Do not forget to drink at least 8 glasses of water on a daily basis.
3.Supports cardiovascular health
The proper amount of potassium in your body improves your cardiovascular health and lowers the risk of stroke. Due to its ability to lower the blood pressure, potassium protects the heart.
4.Regulates stress hormones
This mineral is ideal for those who experience anxiety because it regulates stress hormones and helps to relieve stress. Muscle aches, acne, fatigue, sleeping difficulties, increased anxiety, mood swings and weight gain can be caused by excess amounts of cortisol.
5.Prevents muscle cramps
The lack of potassium in your body results in muscle cramps. You can prevent these annoying issues by implementing more potassium in your diet.
6.It is essential for proper brain function
Potassium increases cognitive functions, stimulates neural activity and allows more oxygen to the body.
You need adequate potassium intake for proper brain functioning.
The Richest Foods of Potassium
This fruit has large amounts of potassium, vitamin B6, vitamin C and fiber and also energizes the body.
518 milligrams of potassium are consisted in a cup of cooked, sliced beets. These veggies are also rich source of vitamin B6, iron, phosphorus, Vitamin C, magnesium, manganese, copper and folate.
3. Acorn Squash
900 milligrams of potassium are consisted in just a one cup of acorn squash. This plant is also excellent in the fight against skin, lung, prostate and breast cancer.
4. Coconut water
Opt for coconut water if you really want to fuel up with a beverage that contains large amounts of potassium. 600 ml of potassium are consisted in just 8 ounces of coconut water.
5. Kidney beans
You have 600 ml of potassium in a cup of this veggie. These veggies are also full of phosphorus, copper, folate, fiber and protein.
Fresh tomatoes are one of the healthiest veggies on the planet. They have large amounts of potassium in their content, 1800 ml per cup. They are also full of protein, fiber, vitamin C and well known antioxidant – lycopene – extremely helpful for your bones and heart health.
7. Dried apricots
756 ml of potassium are consisted in a cup of these fruits. These potassium rich snacks are rich in natural sugar so it is recommended to be consumed in moderation.
This favorite food contains 641 ml in just 2 wedges. It is also rich in lycopene which prevents damage caused by free radicals and keeps your heart healthy and young.
9. Wild-caught salmon
A half fillet contains 722 ml of potassium. This fish is full of essential nutrients such as minerals, vitamins and proteins. They are also rich in omega 3 fatty acids and are excellent in the fight against heart issues, stroke, high blood pressure, skin conditions such as eczema and significantly boost your metabolism.
10. Sweet Potatoes
855 ml of potassium are consisted in one baked sweet potato. They also contain large amounts of beta carotene, Vitamin B6, Vitamin C and other essential nutrients.
This superfood has 1,067 ml of potassium which is twice the amount of banana. According to the study that was published in the Nutrition Journal, people who consume avocado had significantly lower BMI (body mass index).
The favorite food of Popeye has 1268 ml of potassium in just one cup. This powerful food is also rich in essential minerals, vitamins such as copper, zinc, iron, manganese, folate, magnesium, calcium and Vitamin K, Vitamin E, Vitamin C, Vitamin A and Vitamin B. This superfood undoubtedly deserves its reputation.
The implementation of these foods into your diet will do wonders to your overall health!