Benefits of Potassium
Benefits of Potassium & Top 10 Potassium Rich Foods
There are many reasons you need to make sure you consume an adequate quantity of potassium-rich meals daily. Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body. It’s also the third most abundant mineral in the human body and a mineral that is required for the function of several organs, including kidneys, the heart, brain, and various tissues. Potassium plays a significant role and works to support cellular function through your body’s natural “potassium pump”.
Symptoms of low potassium (or, hypokalemia) are highly undesirable and can include severe headaches, dehydration, heart palpitations, and swelling of glands and tissues. Potassium from natural food sources, like the list of foods to follow, is considered to very healthy and safe. The current recommended dietary intake for male and female adults is 4,700 mg of potassium every day.
If that seems like a lot, it is as it is, and several people have difficulty getting as much potassium as they need to on a daily basis. Using the potassium-rich food list that’s coming up, you can learn what kinds of food you need to eat to complete your requirements goal and prevent a deficiency. As an alkaline mineral and an electrolyte, you don’t want to miss the mark when it comes to your potassium intake.
Benefits of Potassium
- Boost Heart Health: One thing a good heart does is beat as it should. I am talking about your heart rhythm, and potassium plays a role in making sure that rhythm is healthy and as it should be. A potassium deficiency may play a role if you’re having difficulty with your heart rhythm.
- Reduce Cramps: One of the benefits of consuming foods that are high-potassium is diminished muscle cramping and muscle strength that is enhanced. Muscle weakness, muscle aches and muscle cramps are common side effects of low potassium levels. This can occur if an athlete does not consume and becomes dehydrated enough potassium-rich foods before and after exercise.
- Reduce Risk of Stroke: Several observational studies. The risk of ischemic stroke in particular is reduced in high potassium consumers. The relationship between potassium intake and decreased stroke risk is believed to be rather.
- Reduced Cellulite Appearance: One of the key causative factors of buildup is fluid retention. Many people consume far too much sodium and not close enough potassium. Where potassium helps flush excess waste from your 16, sodium brings nutrients into your cells. Because of this, if you reduce sodium intake and start consuming foods, you might decrease the appearance of cellulite.
- Alleviate High Blood Pressure (Hypertension): According to a recently updated Harvard Medical School publication, “the average American diet delivers too much sodium and too little potassium,” which is highly counterproductive when it comes to discouraging high blood pressure. Studies show that a diet high in potassium from fruits and vegetables, lowers blood pressure. This is especially true when the increase in potassium foods is not accompanied by a rise in high-sodium foods. One group that shouldn’t aim too high is individuals with kidney issues.
Top 10 Potassium Rich Foods
So, what foods are rich in potassium? There are a good deal of potassium-rich foods to choose from to meet your requirement. This list includes some of the foods that are greatest . Yogurt also have a high potassium concentration.
High Potassium Foods
- Avocado: Avocado is definitely one of my favorite foods that are potassium-rich. A 2013 study published in the Nutrition Journal revealed epidemiological data from 2001 to 2008 that describes the effects and benefits of avocado consumption on disorder risk factors. Overall, researchers found that tended to have a decreased likelihood of developing metabolic syndrome, in addition to an increased nutrient intake and more healthy diets overall.
- Acorn Squash: Acorn squash is a vegetable source of potassium that really should be more popular than it’s since it contains high levels of antioxidants. Are the carotenoids contained in only one. This sort of antioxidant is well-known for helping prevent and fight different types of cancer, including skin, lung, breast and prostate cancer.
- Spinach: There’s a reason why spinach was the cartoon character Popeye’s energy food of choice. Is spinach a potassium-rich food, but research shows that spinach contains plant chloroplast glycoglycerolipids, which are thought to act as agents.
- Sweet Potatoes: Sweet potatoes contain a higher density of nutrients than white potatoes. Sweet potatoes are high in beta-carotene, vitamin C and vitamin B6. Plus potatoes are shown in scientific animal research to exhibit anti-ulcer activity and are likely helpful in the effective treatment of ulcers.
- Wild Salmon: In addition to potassium in addition to vitamins, minerals and protein, salmon is also loaded with fatty acids. The advantages of the fatty acids that are essential include decreasing the risk of stroke and cardiovascular disease while helping reduce symptoms of higher blood pressure, depression, attention deficit hyperactivity disorder, pain, and skin ailments like eczema.
- Dried Apricots: Dried apricots offer a quick and easy way to add potassium to your diet. Studies have actually shown that those who consume dried apricot and other dried fruits tend to have more healthy diets with nutrients in addition to a lower body weight. (8) In moderation, dried fruit may be a healthful, and in this case a potassium-rich snack choice.
- Pomegranate Seeds: Pomegranate seeds and their juice are fruit sources of potassium. They are also loaded with fiber, vitamin C and vitamin K, among other nutrients. Like the top 10 aphrodisiac foods due to its ability, the pomegranate lands on lists in addition this potassium-rich foods list. Pomegranate juice has been found to be the healthiest fruit juice in the world.
- Coconut Water: Looking for more potassium-rich foods that come in liquid form? I like including coconut water on this list because when you choose well (no added sugars), you have a beverage option that’s high in electrolytes like potassium but not too high in sugar or calories. Coconut water has been used in emergency situations as an IV hydration fluid.
- White Beans: Not only do beans contain a dose of potassium per serving, but they are also high in fiber. According to the Mayo Clinic, consuming foods like beans helps lower your risk of diabetes and heart disease. High-fiber diets also promote a wholesome waistline.
- Bananas: Bananas are well-known for being a potassium source and they’re a great one, but they’re also high in carbohydrates and sugar. That’s why I balance water retention and recommend bananas before a workout or a post-workout, nutrient-rich recovery meal to help repair muscle damage. Particularly an intense workout, exercising, is one of the ways that your potassium levels can get drained so that’s why it’s crucial to consume potassium-rich foods. Scientific research has also shown that bananas are rich in dopamine, a significant mood-enhancing hormone.