Did you know that potassium is one of the most essential minerals for your health? Unfortunately, some people may pay attention to the importance of other minerals such as calcium and iron and overlook the role of potassium, but it is undoubtedly one of the most essential elements the body needs for the health and function of many organs, and because the body does not produce potassium by nature, so many people always wonder, where is potassium found in foods?
In this article, dear readers, we present to you the most healthy foods that contain it, so continue with us.
Why does the body need potassium?
The body essentially needs potassium to regulate many processes. Getting enough potassium is necessary for the heart to perform its basic functions.
Also, potassium is necessary for bone health, which is especially important for people with high blood pressure, and it may reduce the risk of heart disease and stroke.
Where is potassium in the diet?
Focusing on whole foods such as fruits, vegetables, dairy products, and legumes are a healthy and delicious way to make sure you get enough potassium in your diet.
The 14 foods included in this list are some of the best sources of potassium that you can eat.
Read on to find out where is potassium
1- White beans
One cup of white beans (179 grams) contains 829 milligrams of potassium and contains good amounts of folate, thiamine, iron, magnesium, manganese, and fiber.
2- Potatoes and sweet potatoes
Although potatoes are not among the vegetables rich in many other nutrients, they are among the best vegetables that contain potassium, especially baked potatoes, where about a third of the potassium content is concentrated in the shell. A baked potato weighing 300 grams provides about 34% of the amount of potassium that you need Daily.
One cup of beet or beetroot, weighing 170 grams, contains 518 mg of potassium. It is also rich in folate and manganese, and the dye that gives beets its color works as an antioxidant.
4- White islands
One cup of white carrots weighing 156 grams provides about 572 milligrams of potassium, which represents 12% of the daily value you need from it. It is also a good source of vitamin C and folic acid important to prevent birth defects and healthy cell division.
Perhaps the first thing that comes to mind when answering a question where there is potassium is spinach, spinach is one of the most highly nutritious vegetables, a cup of cooked spinach weighs 180 grams provides about 18% of the daily value that you need of potassium, as it provides nearly four times You need daily vitamin A , ten times more vitamin K, and about 90% of manganese.
Green chard leaves contain 21% of the daily value they need of potassium in one cup weighing 175 grams.
7- Tomato sauce
Tomato products such as full of tomato sauce in potassium, one cup weight of 244 grams of which contains 17% of the daily value of potassium, it is also rich in vitamins and other minerals also like vitamin A, vitamin C, vitamin B6, and vitamin E .
When asking a question where there is potassium, you usually find the first answer for most people that it is found in bananas. A medium-sized banana contains 422 milligrams of potassium, which is equivalent to 12% of the recommended daily intake. Bananas are also rich in vitamin C, vitamin B6 and manganese, Magnesium, fiber and antioxidants .
9- Orange and orange juice
One cup of orange juice provides about 11% of the recommended daily intake of potassium. It is also rich in vitamin C, folate, vitamin A and antioxidants. Do not forget oranges in all its forms when answering the question of where there is potassium.
A medium-sized avocado provides 20% of the recommended daily intake of potassium, and is a great source of healthy fats, fiber, and antioxidants, which is especially beneficial for heart health and metabolic syndrome patients .
Yogurt is not only a good source of calcium, but a 250-gram cup of yogurt provides you with 11% of the daily value you need from potassium, which of course contains bacteria that are good for your intestinal health.
100 grams of shellfish provides 18% of the potassium you need daily, and it is also an important source of high protein in the healthy omega-3 ratio . It provides you twice the amount of iron and vitamin B12 you need daily.
Salmon is one of the most nutritious foods, it is packed with high-quality protein and healthy omega-3 fats and many vitamins and minerals, providing half a fillet of salmon weight 187 grams 683 mg of potassium, which is equivalent to 15% of the daily intake.
14- Coconut water
Coconut water has become a popular health drink, as it is sweet in taste and has a distinct flavor, but it is low in sugar and high in electrolytes. The body needs electrolytes to balance pH, nerve health, and muscle function. A cup of coconut water (240 grams) 600 milligrams of potassium, or 13% of the daily value.
What are the symptoms of potassium deficiency?
After knowing where is the potassium, be sure to eat the foods we mentioned to avoid potassium deficiency, as the lack of potassium in the blood may cause the following:
Fatigue and tiredness.
Swollen glands and diabetes, as serious side effects.
But beware of excessive intake of potassium!
You must take into account the daily value you need daily from potassium and not to overuse it in the long run, especially for kidney patients who cannot properly handle high levels of this mineral, because this may cause side effects associated with high blood levels, such as breathing disorder and Hearth arrhythmia, tingling sensation, and muscle paralysis, so you should consult your doctor before taking potassium supplements