- alimony rich in potassium such as nuts, beans and pumpkin seeds, they are important for the health of the organism because useful for the skeletal system, skin and hair. Let's find out better.
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Bananas among the foods rich in potassium
Properties of potassium
Potassium is an important mineral for the health of the body, it represents almost 5% of all the minerals contained in the body and is mostly found inside the cells, but also in the blood and other liquids.
Its function is fundamental for many things: it protects the skeletal system, skin and hair, keeping phosphorus and calcium levels balanced; regulates muscle functioning and contractions, including heart function; check the osmotic pressure e helps eliminate excess fluids, preventing the formation of water retention and cellulite; finally it regulates the acid-base balance of the organism.
Potassium is one of the essential minerals for the body, without which problems can occur. In the summer, you risk being excessively dispersed with sweat, particularly if it is very hot or if you exercise too much.
The foods that contain greater quantities of potassium are those of vegetable origin, especially fresh and dried fruit and, as we will see better below, it is also found in seaweed, tea and coffee, potatoes, spinach and in coconut water, used as a natural tonic for athletes and in summer.
Main foods rich in potassium
Potassium is a mineral present in various foods, especially of plant origin, here are which ones.
banana
Bananas are the first fruit that generally comes to mind when it comes to potassium: those who do a lot of sport or lose a lot of fluids must always have a banana at hand to recharge, in fact it is perfect even 40-50 minutes after physical activity to replenish tired muscles with glycogen and new energy. An average sized banana contains about 400 milligrams of potassium. The best time to eat them is mid-morning and mid-afternoon.
Grapes
Fresh grapes, but also raisins or raisins, white grapes, black grapes, pink grapes: here is another important source of potassium, just think that 100 grams of dried raisins contain more than 800 milligrams of potassium. A good habit is to stock it up for breakfast, a handful with the morning cereals, or for a mid-afternoon snack and snack. A tasty idea can also be to enrich your aperitifs with the precious mineral: try an amazing contrast by eating raisins and salted peanuts together.
Apricots and dried figs
Dried apricots contain a good dose of potassium: a dozen dried apricots contain about 1000 milligrams. If you are lucky enough to have an apricot, you can also produce them alone, leaving them to dry in the sun and keeping them for the first cold days. Also dried figs they contain fair quantities. Both fruits are great for fighting low blood pressure.
Pumpkin seeds
Pumpkin seeds are among the oil seeds the richest in potassium. They are good for women, but also for men, to keep the prostate activity regular. They are small mineral resources to be consumed daily, a handful a day, as they do in Romania, munching them along the streets, while chatting outside the houses, on hot summer afternoons, together with sunflower seeds, or making them a special ingredient in salads, soups and side dishes of mixed vegetables. Also pine nuts they contain fair quantities.
Discover also the properties and benefits of pine nuts
Avocado
Among the fruit we still remember the avocado, a fruit rich in potassium that can be consumed a couple of times a week, in the form of guacamole or in small pieces in summer salads. An absolutely ripe fruit to buy, when touching it feels soft under the fingertips, so creamy that it can also enter as a special ingredient in summer soups, or in sandwiches and sandwiches instead of sauces.
Potatoes
If you want to increase your daily potassium requirement, treat yourself to potatoes from time to time. These are in fact excellent sources: a medium-sized potato contains almost 7 grams of potassium, a quantity that increases if you also eat the peel. It is a good habit to use potatoes also in minestrone, in pastes and soups, as well as in first courses, for example together with green beans in the preparation of pasta with pesto.
beans
Blacks, borlotti beans, cannellini beans, whites: beans can be considered among the legumes richest in potassium, immediately followed by lentils and soy, whose flour is very rich in it. 100 grams of boiled beans provide about 500 milligrams of potassium.
The beans, as well as used in the classic way, as vegetables or in soups and with rice and pasta, can become a special ingredient in meatballs and pates. Even the broad beans and dried chickpeas they contain fair quantities.
Algae and fungi
Algae, also known as sea vegetables, feed on sea water by assimilating all its elements, especially iodine, calcium, magnesium and potassium; they are important helpers of the liver and kidneys, activate the body's immune defenses, strengthen bones, hair and nails. In particular theIn order to be, also used as a thickener, naturally rich in fiber, reduces the sense of hunger thanks to its satiating properties, it is considered a slimming food. There Spirulina it can be found on sale as an ingredient in gomasio, condiment consisting of whole sea salt, toasted sesame seeds and powdered spirulina algae, but can be purchased in the form of flakes or powder and used as a condiment.
Often underestimated, i funghi secchi, but also fresh white mushrooms are among the best sources of potassium.
Daily potassium requirement
The recommended daily dose of potassium is on average around 3 / 4 grams. In young children it is lower, lowering to 800mg, then rising towards the age of six at around 2 grams per day.
The requirement in adolescence stabilizes around three grams and increases in pregnant and breastfeeding women, even reaching 5 grams per day. The occurrence of deficiencies of this mineral is something very rare, as it is found in good doses in many foods, including, in addition to those mentioned above, also drinks such as tea and coffee.
You can learn more about the symptoms, causes and remedies for potassium deficiency
Potassium-rich recipe
A good single dish very rich in potassium, which combines proteins and carbohydrates in a balanced way, can be a great potato salad. Here is the recipe for potato and bean salad.
Ingredients for a couple of people: three or four medium-sized potatoes, a cup of pinto beans, half a ripe avocado, a handful of pumpkin seeds, salt, pepper, lemon, extra virgin olive oil, chives or parsley, to taste.
Method: boil the potatoes in their skins for the necessary time, once cooled, remove the skin, cut them into rather large cubes and mix them with the cup of previously boiled pinto beans. Add the avocado cut into small cubes, the pumpkin seeds, salt, pepper, lemon, three tablespoons of oil and the chives or parsley. Mix everything well, if the avocado is well ripe it will also form a delicious cream. Enjoy your meal!
READ MORE
All the properties and benefits of potassium
Other articles on potassium:
> Potassium in food
> The lack of potassium: how to supplement it
> Potassium friend of the heart
> How to take potassium
> Potassium, effects of deficiency and excess
> Fruit rich in potassium
> 3 juices rich in potassium and magnesium
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