10 POTASSIUM-RICH FOODS TO REFUEL
Like all minerals, potassium plays a vital role in the proper functioning of the body. A lack of potassium due to lack of intake is very rare but one can miss it if one loses it.
Potassium and high blood pressure
Sodium and potassium work together. Between them, they regulate the water content of the cells. The sodium-potassium pair regulates high blood pressure . But everything can go wrong if potassium losses are significant. The hypokalaemia may be due to heavy sweating due to physical exertion or heat, spontaneous vomiting or volunteers, to severe diarrhea due to an illness or laxative abuse. In these cases, it is advisable to eat foods rich in potassium. Excess potassium is never due to diet, but rather to kidney disease or other diseases, or an exaggerated intake as a dietary supplement. A hyperkalemia can be dangerous,
Foods high in potassium
Potassium is found in meat, vegetables and fruits, especially in dry vegetables and fruits, where the minerals are more concentrated. There is therefore little to worry about magnesium intake in ordinary times.
But as an anecdote, or if you miss, here are the top 10 foods rich in potassium to recharge your batteries:
- Dry mushrooms: with their 2000 mg potassium per 100 grams of food, dry mushrooms are a source of protein and safe potassium.
- Cumin seeds: source of calcium, cumin seeds are also source of potassium with 1790 mg per 100 grams of seeds.
- Dried apricots: 100 grams of dried fruits provide 1700 mg of potassium per serving.
- Curry powder: 100 grams of curry powder provides 1540 mg of potassium.
- Ground ginger: 1320 mg of potassium are added per 100 grams of ground ginger.
- Dry beans: 1310 mg of potassium are contained in 100 grams of dried beans.
- Pistachios: Pistachios contain 970 mg of potassium per 100 grams. It is important to note that unsalted or very salty pistachios should be preferred, otherwise the expected effect of potassium on the body would obviously be lessened.
- Chestnuts: 100 grams of chestnuts contain 875 mg of potassium.
- Raisins: A portion of 100 grams of raisins yield 860 mg of potassium.
- Fresh parsley: 100 grams of fresh parsley to raise a dish for example, will bring 795 mg of potassium.
Recommended nutritional intakes are around 4700 mg / day for adults. For infants this intake is in the range of 400 mg to 700 mg / day (0 to 1 year). From 1 to 3 years, the intakes must be equivalent to 3800 mg / day and 9 to 13 years, 4500 mg / day.
Change your habits
Being attentive to your body and your daily needs , eating quietly by making meals composed of traditional dishes, if possible in good company, makes it possible to cover all the needs of the body as naturally as possible.
Thus, intuitive and socialized diet is the best way to stop being obsessed with one nutrient or another, and to make sure that eating is no longer a problem but rather a pleasure. It is by eating for pleasure that one has the healthiest and the most balanced diet. There is only to! Peckish ? Start by offering a small snack with dried apricots !