Potassium is a nutrient that enters the mineral group, so it is not produced naturally by the body, but rather obtained through the consumption of several types of food. In this article, you will find out about Foods And Drinks Rich In Potassium.
Potassium or potassium is one type of mineral needed by the body. There are various benefits of potassium for the health of the body. One of them is to protect the body from various diseases. Potassium intake can be obtained by consuming several types of vegetables and fruits.
What are Foods And Drinks Rich In Potassium?
Here is a variety of foods that contain high potassium:
White beans are one of the best sources of potassium or potassium.
White beans can contain 829 mg of potassium in one cup (179 grams) or 18 percent of the recommended daily potassium needs for adults.
Potatoes and sweet potatoes
Potatoes are not always considered nutrient-dense vegetables. But in reality, this vegetable is one of the best potassium food sources available. Large potatoes (10.6 ounces or 299 grams) can provide 34 percent of the value of daily potassium needs.
Beetroot is a deep red root vegetable with a natural sweetness. Beetroot includes foods that contain high potassium. One cup (170 grams) of beetroot can contain 518 mg of potassium or 11 percent of the number of daily potassium needs.
Beetroot is also rich in folate and manganese. Besides, the pigment that gives beets color, can act as an antioxidant, which can help fight oxidative damage and inflammation.
Many people have understood, that spinach is a very nutritious vegetable. Spinach also includes foods containing high potassium. One cup (180 grams) of cooked spinach, can provide 18 percent of the number of daily potassium needs.
Tomatoes and tomato products, such as ketchup, can be foods high in potassium. One cup (244 grams) of ketchup can on average contain 17 percent of the daily potassium needs. Not only that, but tomatoes are also rich in other vitamins and minerals, including vitamin A, vitamin C, vitamin E, vitamin B6, and copper.
What’s more, tomatoes contain beneficial plant compounds such as lycopene, which can help fight inflammation and reduce the risk of prostate cancer.
Bananas are already known as a good source of potassium or potassium food. That assumption is true. One medium-sized banana fruit alone can contain 422 mg of potassium or 12 percent of the total daily potassium needs.
This delicious fruit is also rich in vitamin C, vitamin B6, manganese, magnesium, fiber, and antioxidants that are good for the health of the body. However, banana consumption still needs to be limited to people with diabetes mellitus. Ripe bananas tend to contain higher sugar than other fruits.
Avocados include fruits that contain high potassium. One medium-sized avocado can provide 20 percent of the daily amount of potassium needs. Besides, avocados include foods rich in monounsaturated fats that are healthy for the heart, as well as very rich in fiber, antioxidants, vitamin C, vitamin K, vitamin B6, folic acid, and pantothenic acid.
Yogurt is a good source of calcium, riboflavin, and potassium. One cup (245 grams) of yogurt can give 11 percent of the total daily needs. Since yogurt is a fermented food, it also contains bacteria that may be beneficial for intestinal health.
Fish and shellfish contain omega-3 fats that can nourish the heart. Certain types of seafood are also a good source of potassium.
Why is potassium so important?
One of the roles of potassium that is also very important is to maintain bone health so that it does not break easily and does not break easily. potassium works optimally so that calcium is not wasted with urine. Besides, potassium is also useful in increasing calcium absorption so that bone density can be maintained.
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What if the body lacks potassium?
Potassium deficiency in medical terms is called hypokalemia. This condition occurs if potassium levels in a person’s bloodstream are below normal limits. Under normal conditions, potassium levels in the blood range from 3.5 to 5 mEq/L. However, if the potassium levels in the blood are less than 3.5 mEq/L, you can be diagnosed with hypokalemia.
Here are the symptoms if you have hypokalemia:
- Weak, tired, and lethargic
- Frequent muscle cramping
- Abdominal pain
- Tingling and numbness
Several conditions can cause a person to lack potassium. For example, a person experiences vomiting and diarrhea at the same time, too much sweating, alcohol addiction, and excessive laxatives.
Potassium deficiency causes blood vessels to contract and inhibits blood flow, including in muscles. Because blood flow is blocked, oxygen supply to the muscles is also disrupted. The condition triggers muscle aches and stiffness.
Not only muscle pain and stiffness, but potassium deficiency also causes muscle paralysis.
How to overcome potassium deficiency
You can overcome potassium deficiency by taking supplements. In addition to daily supplements, potassium can also be fulfilled through the method of injecting IV. This is necessary when:
- If your potassium levels are very low
- If taking supplements does not increase your potassium levels
- If low potassium levels cause abnormal heart rhythms
- When your hypokalemia is caused by another medical condition, the doctor will help you to do the more serious treatment.
Some kinds of potassium-rich foods for kids
As a snack or in a lunch box, raisins are a great source of potassium. However, the problem with raisins is that they can make your child feel quite dizzy if he takes too much at one time. If your child is taking regular raisins, it is probably best to monitor how much he takes so that it does not matter.
Citrus fruits have long been famous for containing high vitamin C. Oranges are also a good source of potassium. One cup of orange juice can provide 11 percent of the daily potassium needs.
Oranges are also rich in folate, vitamin A, thiamine, and antioxidants that are good for health. Besides, high levels of antioxidants found in oranges as well as orange juice can help improve the body’s ability to fight free radicals, inflammation, and heart disease.
Coconut water is the best choice
Coconut water provides a good amount of nutrients. These include potassium, magnesium, and vitamin C which are important for children. Yes, sweetener coconut water is always the best option.
Milk life says potassium is one of four nutrients outlined as good for children. While the function of potassium can regulate the balance of fluids in his body. Where coconut water can be a hydration alternative for active children.
Red beans are beneficial for children’s health
The child’s body needs to maintain a good balance of potassium. Healthy eating explains, about half a cup of red beans contains 405 milligrams of potassium. Where potassium keeps children’s cells and fluids healthy.
Papaya packed with goodness
papaya is one of the nutritious fruits that should be included in the children’s food menu. Reporting from Investinginchildren, papaya is packed with goodness. Where papaya is a good source of potassium, B vitamins, and fiber.
In other words, papaya is a source of potassium that children desperately need during their growth.