Potassium is an essential mineral in every cell of the body, contributes to the functioning of the nervous system, and helps control blood pressure. AndIt constitutes 5 percent of the total minerals in the body, and is classified among the most important minerals that cells in the body need to function properly.
Learn about the benefits of potassium, and foods rich in it, to benefit from it and maintain good health.
Among its most important functions:
* Securing fluid balance in the body
* Reducing muscle contraction and contractions
Achieving relaxation, especially the heart muscles
* Helps transmit nerve impulses
* Increases the supply of oxygen to the brain
* stimulates kidney work and insulin secretion
* Helps women prevent osteoporosis and strokes.
What is the recommended amount?
The recommended amount is 2600 mg/day for women, and 3400 mg/day for men, after the old recommendation was 4700 mg/day. But the National Academy of Sciences and Medicine revised the recommendations in 2019.
What foods are rich in potassium?
The most foods rich in this essential mineral (more than 350 mg per 100 grams) are fruits such as avocados, bananas, and pomegranates, in addition to dry fruits such as bananas, dates, apples, peaches, and apricots; And oily fruits such as almonds, walnuts and peanuts, without forgetting legumes such as lentils, beans, and chickpeas.
Therefore, this list can be used, and some foods can be included in our diet, the most important of which are:
1- Parsley:
It is very rich in potassium (contains 800 mg per 100 g), in addition to being rich in calcium and vitamins A and C. These vitamins add flavor to dishes, without adding calories. So we should add parsley to our food list.
2- Dried apricots
Dried fruits are rich in minerals and oily elements, four or five times higher than those found in fresh fruits. Dried apricots are the most potassium-rich dried fruit (1520 mg per 100 g); Therefore, it is considered a healthy choice. But be sure to eat only two pills because it contains a large amount of sugar.
3- Avocado
It is very rich in potassium, containing 975 mg per grain, or 28 percent of the daily need for this mineral. In addition to being rich in potassium, avocado is the only fruit that provides a good amount of healthy fatty acids that lower cholesterol levels and protect the heart.
4- Walnut
One of the main sources of potassium, as these fruits contain 690 mg per 100 grams. It is recommended to eat it in moderate quantities, and put it in salads or stews, because it also benefits the heart because it contains antioxidants.
5- dried bananas
Dried bananas are one of the fruits that contain a large amount of potassium (1150 mg per 100 grams), and are a good source of magnesium (90 mg per 100 grams). It is recommended to eat it in moderation, as it is rich in calories.
6- Potatoes
Potatoes contain a large amount of dietary vitamins and minerals, and are a good source of potassium (330 mg per 100 grams). In addition, it is a good source of iron, magnesium and phosphorus, which makes it one of the useful foods that should be included in any diet.