The 7 foods rich in potassium that cannot be missing from your diet

The human body needs potassiuma key mineral for good health because it is involved in the functioning of cells, tissues and organs, including the heart, kidneys and muscles.

“It also allows nutrients to flow into cells and expel waste. A diet rich in potassium helps counteract some of the harmful effects of sodium on blood pressure,” he reports Medline Plusthe United States National Library of Medicine.

Although potassium is a key nutrient, it is important to note that consuming too much or too little of it can have negative health consequences.

According to a publication from the US National Institutes of Health (NIH), excess potassium in the body can lead to a condition called hyperkalemiawhich can cause serious heart problems.

On the other hand, potassium deficiency, known as hypokalemia, leads to muscle weakness, fatigue and cramps.

In this context, it is worth pointing out that some people might do this require different amounts based on age, gender and specific medical conditions.

A reference parameter, according to the World Health Organizationis that adults should aim for a daily potassium intake of approx 3,510 milligrams.

Anyway, It is always essential to consult a doctor or nutritionist to provide the best diagnosis and evaluate each case based on the corresponding analyses.

What foods have the most potassium?

Most people can get the necessary amount of potassium through a balanced and varied diet.

The main sources of potassium in the diet are green leafy vegetables, vine fruits, root vegetables or tubers, as well as some fruits, warns the Clínica Universidad de Navarra, Spain.

Below are some references to keep in mind regarding the food and its potassium content listed by health sites. Some, perhaps, few taken into consideration.

Sweet potato

One medium sweet potato or sweet potato roasted in the skin contains 926 mg of potassium and one cup of this tuber 754 mg. Roast them to retain potassium. Something similar to 542 mg for every 100 grams.

Spinach

Dark green leafy vegetables contain a large amount of potassium. For example, a cup of cooked spinach can provide about 840 milligrams of potassium. Raw, 529 mg per 100 grams.

Avocado

Considered a superfood for its properties, avocado is a creamy fruit that continues to gain followers around the world. A median can provide between 700 and 800 milligrams of potassium (487 mg per 100 grams).

Garlic

In 100 grams of garlic we find 450 mg of potassium. And although 100 grams of garlic seems like a lot for the amount we consume, it can be included in various culinary preparations such as salads, dressings, sauces, pickles, meats and more.

Banana

Bananas are the fruits most linked to potassium. A medium to large sized piece can provide approx 400 milligrams of this mineral.

Salmon

Starfish in terms of potassium content is salmon, with 340 mg per 100 grams, a quantity comparable to that of a banana. Although it is one of the fattiest fish, its consumption is highly recommended because it provides Omega 3 fatty acids.

Grape

According to the tables published in Eroski consumerprovide significant amounts of potassium (250 mg of green grapes and 320 mg of black grapes), in addition to the content of concentrated fibers in the peel and seeds which help facilitate intestinal evacuation.

Of course, the list of foods to add potassium to the diet is very long, so consult and follow a balanced diet, along with a change of habits AND do physical activity They will become an ideal combination.