Potassium-rich Foods Worth Eating

Although bananas are the food we think about most often when it comes to potassium, there are other fruits, vegetables and spices that provide this mineral in large quantities.

Potassium-rich foods that are worth eating

When you are advised to increase your potassium intake, you probably automatically think of bananas. But there are many other foods rich in potassium that deserve your full attention.

Thus, in order to obtain an optimal level of this essential mineral, which contributes to several body functions, you do not always have to eat the same thing. Read on and remember!

What is potassium and what role does it play?

If you tend to eat a lot of salt or do not drink enough water during the day, it is essential to eat foods rich in potassium.

When it reaches alarming levels, a lack of potassium can cause serious health problems, such as damage to the nervous system and kidneys or complications in the heart.

Due to the fact that potassium stimulates the elimination of toxins, the cells will be well hydrated, healthy and nourished.

Potassium, the favorite mineral of athletes

Sportswoman consuming foods rich in potassium

Potassium is extremely important in terms of exercise and sports. For this reason, it should come as no surprise that athletes (such as tennis players) serve a banana in the middle of a match or before and after a competition.

This mineral provides energy and restores the level of fluids and electrolytes that decrease when we sweat. At the same time, potassium facilitates the transmission of nerve impulses. Muscles need it to contract and recover after training.

Moreover, this nutrient is recommended for patients with heart problems or high blood pressure. Potassium regulates heart rate and blood pressure, simultaneously preventing arrhythmia.

Another benefit of high-potassium but low-sodium diets is that kidney health will be better protected. Such dietary plans stimulate blood circulation and improve blood filtration. They also prevent the formation of kidney stones.

Of course, potassium has many other benefits:

After all, it is famous for its excellent antioxidant effect, which binds free radicals to each other and makes them inactive.
However, potassium prevents bone demineralization and osteoporosis. It counteracts the process of eliminating calcium in the urine.

Last but not least, potassium supports the production of gastric juices. They contribute to certain metabolic processes such as insulin secretion and balancing fluid levels in the body.

What are the most recommended foods rich in potassium?

An adult should ingest between 3000 mg and 4000 mg of potassium each day.

It is good to know that, in their natural state, all foods contain more potassium than sodium. However, when subjected to certain processes, this ratio is altered.

Therefore, we advise you to increase your potassium intake and consume less sodium. How can you do that? Following a balanced diet, which includes the following foods rich in potassium:

1. Mangoldul

Potassium-rich foods picked from the garden

First of all, this delicious vegetable is full of vitamins. You can consume it in several ways, including it in cakes, soups or sandwiches.

Mangold is one of the foods richest in potassium. A 100 g serving of mangold (raw) contains 380 mg of potassium.
Remember that a cup of mangold means about 200 g. It is not at all difficult to include this vegetable in your daily diet.

2. Lawyer

This fruit has a significant content of magnesium, fiber, vitamin E and potassium. In addition, avocado has a positive effect on the nervous system, heart and skin.

It is ideal for combating anxiety, depression and insomnia.
Avocado can also treat anemia, relieve the symptoms of gastritis and ulcers and reduce menstrual pain.

3. Cherimoya

Cherimoya is a tropical fruit considered to be one of the most complete foods in existence. It has many medicinal properties, and a 100 g serving of cherimoya provides 382 mg of potassium.

You can serve cherimoya as a dessert or you can include it in sweet dishes.
It also contains protein, calcium, iron, phosphorus and vitamins B1, B2 and B6.

4. Thyme

Many herbs fall into the category of foods rich in potassium. As for thyme, it is frequently used in Mediterranean cuisine. It also contains essential oil of thymol, flavonoids, amino acids, calcium, iron and vitamin C.

Thyme is useful in treating diseases of the respiratory system. Being a very potent natural antibiotic, it strengthens the natural means of defense, fights indigestion and has an anti-inflammatory effect (which is why it is ideal for relieving menstrual pain).

5. The armory

This plant, native to the Mediterranean basin and Central Europe, has been used for medicinal purposes for centuries. The armory can:

Treat diseases that affect the gallbladder and liver
Reduces blood sugar
Prevent kidney stones
Reduces cholesterol
Cover vitamin deficiencies, which are often found among women who have just given birth.

A 100 g serving of armurariu contains 400 mg of potassium.

6. Basil

Basil is a spice that most of us have in the kitchen. We use it when cooking to get tasty food.

Originally from India, but famous all over the world, basil is rich in flavonoids, vitamins B1 and E, essential oils and potassium.

Due to its properties, it:

It has an antispasmodic effect (ie soothes abdominal pain)
It has a stimulating effect (facilitates digestion)
Improves appetite
Prevents vomiting
It has an anticoagulant effect
Prevents high blood pressure

7. Potatoes

Potatoes included in the list of foods rich in potassium

Potatoes are a food that can be eaten in many ways. They are included in both the American and European diets. At the same time, potatoes provide a high amount of potassium.

A 100 g serving of potatoes contains at least 418 mg of this mineral. We advise you to serve steamed, boiled or baked potatoes. Don’t eat them fried and don’t salt them.