Potassium is one of the essential nutrients your body needs, so that needs to be consumed on a regular basis. Foods containing potassium are very easy to find, and can be added to the daily food menu.
|8 types of foods containing Potassium Most|
Potassium is one of the types of electrolytes which have an important role for the health of the body. Function of potassium, among others, is to keep the balance of fluids and electrolytes in the body, ensuring the functionality of the brain, nerves, muscles, and the heart work normally.
Not only that, the potassium also helps stabilize blood pressure, prevent strokes, heart disease, kidney damage, and bone pengeroposan. A deficiency of potassium can cause various health problems, such as fatigue, weakened muscles, tingling, nausea, constipation, and impaired cardiac rhythm.
The recommended consumption of potassium for adults is 4500 – 4700 mg per day. The intake of potassium is more advisable is from food. If you want to consume a supplement of potassium, should consult first with doctor.
Foods that Contain Potassium
The following are some types of foods high in potassium that can be consumed daily:
Each fruit banana contains about 420 mg potassium. The content of complex carbohydrates and fiber in it also is able to make the stomach feel full longer and help increase energy. In addition, the banana also contain other important nutrients, such as antioxidants, vitamin B6, and vitamin C.
In one potato, fruit contained 600 mg potassium. The potato also provides various other nutrients, including carbohydrates, vitamin B6, vitamin C, fiber, and iron.
However, let's look at how a serving of potatoes. Grilling is one of the best ways to cultivate potatoes. In addition, avoid adding other ingredients, such as sauces, salt, and cheese, is excessive.
3. Sweet potato
Yam called have higher potassium content than bananas. Potassium content of fruit is one medium-size yams can reach 700 mg. Let alone calories sweet potato belongs to the lower and comes with fiber, carbohydrates, vitamin C, and beta carotene which is beneficial for the body.
Fresh tomato is one of the sources of potassium. However, tomatoes that have been processed into sauces, or dried tomato contains more potassium. Potassium content in a bowl of dried tomatoes can reach 1800 mg.
In addition to high potassium, dried tomatoes are also rich in other nutrsi, such as fiber, protein, likopen, and vitamin C to help boost your immune system.
5. Red beans
Red bean is a good source of potassium. In 100 grams of red beans, contained about 600 mg of potassium. Once boiled, beans can be consumed directly or mixed into a salad. Another option that is also rich in potassium is the soy bean and edamame.
A single avocado contains about 900 mg. potassium Avocados can be mixed in various types of food, or made into juice along with banana, coconut milk, and low fat yogurt.
7. Seafood (seafood)
Most types of seafood have high potassium content, especially shellfish, tuna, salmon, and mackerel. In addition, marine fish are also rich in omega-3 fatty acids and vitamin D.
However, you need to be careful in eating fish. Make sure Your fish consumption do not have high mercury content. In addition, avoid processing fish by way of frying.
One glass of milk contains about 350 mg of potassium. While fat-free milk, can reach nearly 400 mg potassium. The higher the fat content in milk, the contents of kaliumnya will be getting lower.
Yogurt can be an alternative to processed milk products that are rich in potassium. One cup of yogurt contain 350 – 500 mg potassium. Benefits of yogurt contain probiotics are good for digestion.
Despite the wide variety of benefits, potassium is not recommended to consume excessively, especially in people with kidney disease and disorders of the heart. If you have certain medical conditions, you should consult with a doctor about the amount of the recommended potassium intake.
Thankyou for visiting this site and reading 8 types of foods containing Potassium Most