Potassium-rich Foods To Include In The Diet
The body needs various minerals to feed on and to keep healthy. A balanced diet can provide us with various minerals and vitamins to ensure good physical and mental health. Proper nutrition cannot exclude foods rich in potassium.
Potassium is a mineral that is deposited in the body’s electrolytes and helps the body grow.
It also performs the following functions:
- Regulates blood pressure
- Regulates neuromuscular activity
- Balance electrolytes
- Maintains acid-base balance
- Activate certain enzymes
- Metabolize carbohydrates
- It produces proteins
- Strengthens the immune system
Thanks to its properties, it is important to include it in our eating habits.
You may have heard that potassium-rich foods include bananas, which is absolutely true, but there are many others. Below we will tell you about ten foods richest in potassium.
Foods rich in potassium
1. Carrots
Rich in vitamin A, nutrients and antioxidants, carrots also contain plenty of potassium. We can get about 321 mg of potassium per 100 grams of carrots.
In addition, they are a very versatile vegetable, which we can use to prepare salads, soups, sauces and even desserts.
2. Pumpkin
Another vegetable with a large amount of vitamins and minerals such as potassium is pumpkin. In 100 grams of pumpkin we find 190 mg of potassium.
It is a great ingredient for stews, soups, broths and cakes. Do not forget take advantage of the pumpkin season to integrate them into your diet.
3. Melon
From 100 grams of melon we get 267 mg of potassium. It is a rich, juicy and very nutritious food.
Cantaloupe helps the body rehydrate and can be eaten either as a snack or as a complement and side dish to more elaborate dishes.
4. Watermelon among the foods rich in potassium
Watermelon is a sweet and very juicy fruit. It contains a lot of water, so it helps to hydrate the body.
With just one slice of watermelon, the body receives 320 mg of potassium.
5. Raisins
Among the foods rich in potassium we also find raisins. It is quite a popular fruit and can be included in almost any dish; you can eat it like this or as an ingredient and decorative element of a dessert.
For every 100 grams of raisins 749 mg of potassium are obtained. In addition to being an excellent source of potassium, raisins relieve constipation thanks to the fiber it contains.
6. Wheat germ
Potassium is also present in cereals, as in the case of wheat germ, which contains 1.09 g per 100 grams.
The disadvantage of wheat germ is that the oils contained in it spoil easily, making it rancid and deteriorating its properties. For this reason , you have to be careful when storing it.
7. Pistachio
Among the foods rich in potassium there is also pistachio, a dry, small, salty and delicious fruit that gives us 1 gram of potassium per 100 grams.
Of course you have to keep in mind that when you eat pistachios it is important to have a good amount of water at hand, because being salty they generate a lot of thirst.
8. Champignon mushrooms among the foods rich in potassium
This type of fresh mushrooms contains 318 mg of potassium per 100 grams.
In addition to potassium, these mushrooms also provide a large amount of vitamin B5, which can relieve the effects of migraines and stress.
9. Chicken
Potassium is also found in white meat, such as chicken. Along with other nutrients and vitamins, such as vitamin B3, chicken is a potassium-rich food. In 100 grams contains 264 mg of potassium.
Chicken meat, especially breast, is a soft and juicy meat, which can be cooked in many ways, such as broths, stews, salads, sandwiches or as a main course.
10. Blue fish among the foods rich in potassium
With 384 mg of potassium per 100 grams, oily fish is one of the foods rich in potassium.
It is important that it is not confused with other types of fish, as some contain little potassium and others too much.
Some examples of blue fish are:
- The trout
- The tuna
- L’ herring
- The carp
- Mackerel
As we can see, potassium is found in a large amount and variety of foods, so integrating it into our diet isn’t very difficult.
Is it possible to get sick from potassium deficiency or excess?
Although potassium is a key element for our health, it is never recommended that it be in short supply or, on the contrary, be present in excess in the body. You have to be in the right quantity.
A lack of potassium in the blood causes hypokalaemia, which can have symptoms such as:
- Muscle weakness
- Fatigue
- Spasms
- Decreased reflexes
An excess of potassium, on the other hand, can cause hyperkalemia, a disease that occurs with:
- Weakness
- Respiratory problems
- Nausea and vomit
- Cardiovascular problems
- Neuromuscular problems
A blood test is needed to diagnose one of these diseases. If the test is successful, you will need to go to a specialist to get the right treatment.
