Potassium is an important mineral for transmission of nerve impulses and to regulate blood pressure. It can be found in bananas, avocados, but also potatoes and coconut water. Let's find out the foods that contain it.
> 1. Properties and benefits of potassium
> 2. Which foods contain potassium
> 3. Daily potassium requirement
> 4. The 10 foods richest in potassium
Bananas among the potassium-rich foods
Properties and benefits of potassium
Potassium is very important for health, as it is a mineral involved in basic physiological processes, such as nerve impulse transmission, control e muscle health and blood pressure.
Potassium it also deals with regulating the proper functioning of organs such as the liver and heart, as well as the digestion process. Eat foods rich in potassium aids memory, improves kidney health and strengthens bones.
It is a fundamental mineral for athletes, to be replenished in case of excessive sweating and loss of fluids. More than 90% of food-borne potassium is absorbed in the small intestine tract. Potassium competes with sodium for water: while the former repels it, the latter draws it to itself.
So when potassium levels drop in the body, water retention increases and the blood puts pressure on the blood vessels. Normally about 4,7 grams of potassium are sufficient every day, a quantity that humans do not have great problems to take by feeding themselves in a varied and complete way.
Both potassium deficiency and excess naturally have health repercussions.
What are the foods that contain potassium
Potassium is contained in many foods, especially vegetables. A commonplace is to associate the intake of potassium with bananas, even if the fruit in question is not the richest food ever, but perhaps the most comfortable for sportsmen.
In fact, among the fruit they also contain high quantitiesavocado, more than double the banana, orange, peaches and melon and coconut: especially coconut water it contains 5 times more than normal sports drinks.
Vegetables richest in potassium are considered the potatoes, green beans, i broccoli, beets, spinach and carrots; lentils and beans among legumes.
Skim milk, tea and coffee, low-fat yoghurt they still provide a good dose. Pistachios, raisins and dried apricots they make a fair amount. Care must be taken when eating and seasoning these foods: using too much salt, therefore an excessive use of sodium, could inhibit the absorption of potassium.
The 5 fruits rich in potassium: what are they?
Daily potassium requirement
The daily requirement of potassium for adults it is 800 mg per day. Absorbed from the small intestine, potassium is then eliminated in the urine, sweat and faeces.
The 10 foods richest in potassium
- Cremor tartar
- Chervil
- Coriander
- Dry tomatoes
- Aneto
- Turmeric
- Soy flour
- Paprika
- Chilli
- Dried apricots
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