Not only is potassium essential mineralIt is also an electrolyte that will help you recover training and keep your functional muscles correctly. And you can find potassium in a bunch of delicious healthy foods, say the dietitists.
We need potassium for “the regulation of blood pressure, muscular and nervous function, balance of fluids and electrolytes, bone health and heart health”, says Derocha’s dietitian.
In the body, potassium acts like the “sodium counterpart”, another electrolyte, Shelly Wegman, dietitian recorded at UNC Rex Nutrition Services, says today.com. While sodium maintains the appropriate fluid levels outside your cells, potassium regulates liquid levels inside your cells, she says.
We need the right amount of two minerals – not too high and not too low – to maintain a good balance.
But, in general, those of us in the United States get much more sodium than potassium in our diet, says Wegman. So if you are one of the many people who try to Lower your sodiumEating more potassium can help.
Fortunately, you will find potassium in many delicious and nutritious foods, explains Derocha, who is spokesperson for the National Academy of Nutrition and Dietetics. Look at the fruits, vegetables, green vegetables and legumes to get a good dose of potassium in your day.
How many potassiums should you eat?
The amount of potassium that you should eat in one day depends on your age and sex. Adult women should aim to obtain around 2,600 milligrams of potassium per day, says Derocha, while men are recommended to obtain 3400 milligrams per day.
But many Americans “are not below their adequate potassium contribution, largely due to low consumption of fruits and vegetables,” explains Derocha.
“We usually get a much higher sodium and potassium diet,” said Wegman. “And it was linked to an increased risk of dying of a heart attack.”
Potassium health benefits
Potassium is an essential mineral, which means that we need it so that our body is working properly.
It is known to play a role in heart health and the regulation of blood pressure. For example, potassium helps lower blood pressure By promoting vasodilation, which is a widening of the blood vessels, known as Derocha.
Potassium also has a major hand in the proper muscle and nervous functioning, according to experts. Your body needs it to send signals, notes Derocha, adding that potassium also helps minimize muscle cramps. And potassium is particularly important for athletes because it is an electrolyte, which means that it is necessary for appropriate hydration.
This mineral also helps strengthen bone health, says Derocha because it helps reduce the loss of calcium via urine. “Potassium-rich diets, especially those with fruits and vegetables,” she says, “are linked to better bone mineral density and a lower risk of osteoporosis.”
However, keep in mind that it is possible to obtain too much Potassium, which can even be toxic in certain circumstances, says Wegman.
People with certain health problems (in particular renal conditions) as well as those who take specific drugs must be cautious when increasing the amount of potassium they eat, experts warn.
Potassium -rich foods
Potassium is relatively easy to find in Whole Foods, according to experts. You want to “think of unprocessed foods”, notes Derocha because more processed foods have generally added sodium.
More specifically, search for vegetables, fruits, fire vegetables, beans and lenses for a good amount of potassium.
Baked potato
An oven -cooked way potato (with the skin) provides around 925 milligrams of potassium, says Derocha. This represents about a third of your recommended daily quantity, which makes this food “a biggia” in the world of potassium, she says.
Spinach
Dark, Leafy greens are a good source of potassium, say the experts. And spinach is one of the most numerous places to obtain this mineral. In a cup of cooked spinach, you will find 839 milligrams of potassium
White beans
Raised in healthy fibers and potassium in intestine, white beans are also a good place for potassium. Just a cup of white beans at 829 milligrams of potassium, says Derocha. Cannellini beans, Lima beans and kidney beans are all rich in potassium, adds Wegman.
Apricot
Apricots, especially dried apricots, are another food rich in potassium that can Blood pressure assistanceSaid Wegman. With 755 milligrams of potassium in just half a cup of dried apricots, you get a lot for this nucleus fruit. Apricots also have a large amount of proteinAs today.com explained previously.
Lenses
The lenses are rich in fiber and many other nutrients, including potassium. With 731 milligrams in a cup of cooked lensesThey are one of the best sources of potassium you can find.
Lawyer
A lawyer is full of healthy fats and minerals, including potassium and magnesium. In an average lawyer, you will find nearly 700 milligrams of potassium.
Acorch
An often neglected vegetable, acorch is a great source of potassium, says Wegman. In just a cup of cooked squash, you will find 644 milligrams of potassium in heart health.
Coconut water
Relatively low in sugar and rich in electrolytes, you can consider coconut water as more Nutritive alternative to sports drinksSaid Derocha. In a single cup (8 ounces) of coconut water, you will get 600 milligrams of potassium, she says.
Yogurt
Simple and traditional yogurt is another food rich in potassium, known as Derocha, with 573 milligrams per cup. Greek yogurt also contains potassium, she says, as well as a Larger protein dose.
Sweet potato
As with white potatoes, sweet potatoes also contain potassium. While they have less potassium than Other potatoes – about 542 milligrams per medium sweet potato – they Compensate with other healthy nutrients. In particular, sweet potatoes are known to have a large amount of beta-carotene, a precursor of vitamin A.
Oranges
Oranges and orange juice will both provide a substantial quantity of potassium. While a cup of orange fruit You will give you about 326 milligrams of potassium, a cup of orange juice will bring you nearly 500 milligrams. But keep in mind that orange juice will also contain more sugar than fruit.
Banana
Bananas have the reputation of being rich in potassium. And although they are not at the top of the list, banana are a good source of this mineral, offering approximately 422 milligrams per medium fruit.
Salmon
Rich in healthy fats and filling proteins, salmon is also a large source of potassium with 326 milligrams in a portion of 3 ounces. Chicken and beef also contain potassium, but much less than salmon.
Prune juice
Prunes, which are dried plumsAnd prune juice has both a ton of Advantages for your digestive system. And they are both rich in potassium. While a portion of prunes contains 350 milligrams of potassium, a portion of prune juice gives you 707 milligrams of potassium.
Carrot juice
As with orange and prune juice, carrot juice Also carries a potassium punch. A chopped cup carrots Provides just over 400 milligrams of potassium while a cup of carrot juice provides nearly 690 milligrams of minerals.
If you have some health problems, talk to your doctor of potassium
It is possible to go too far on potassium, and having too much little in your body can cause serious problems, warn the experts.
Normally, your kidneys are able to “do the work, such as the natural filtration system of our body, to get rid of the additional potassium”, explains Derocha. But people with kidney problems may have trouble filtering this mineral, so they must be careful and consider speaking to their doctor before increasing their potassium consumption.
A few common drugsIncluding NSAIDs and inhibitors of the ACE, can also affect the way your body treats potassium, notes Wegman, “you must therefore be careful”.