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Foods rich in potassium

Foods rich in potassium

Foods rich in potassium, precious and worth knowing, to include them in our diet if they are not already present, but also knows how to distinguish. Foods rich in potassium are not the same and it is good to know which ones are right for us.

The potassium however, it remains an essential mineral for our health, for the nerve transmission and the effectiveness of muscle contractility. A balanced diet even in potassium doses makes us better able to elimination of toxic substances and ensures a suitable supply of nutrients to the cells.

The main, if not the only, way to fill up on this precious element is to ingest it Foods rich in potassium. Said it seems like a medicine but in a few lines, we will discover that it is good food, more than anything else, and a bit of mental order when we go shopping or fill our plates.

To begin to get an idea of ​​the standard, a healthy adult loses about 2g of potassium in urine, so to avoid that unpleasant kidney saving mechanisms are triggered they should take via Foods rich in potassium, about 4-5g per day of this mineral.

Foods rich in potassium and magnesium

Before investigating which foods can best combine these two elements, it must be said that cooking can compromise the quantities, so we do not address the question superficially. Choose the right ones Foods rich in potassium and magnesium and then "ruining everything" in the kitchen is a useless effort.

Among the foods recommended for potassium and magnesium we find the spinach made so famous by Arm wrestling: they are also rich in calcium and vitamins, with two cups of this vegetable we have 314 mg of magnesium. Similarly, beets are also recommended, but pumpkin seeds are richer in magnesium, and sesame is not bad at all. Among Foods rich in potassium and magnesium, and also selenium, phosphorus, copper, calcium, there are walnuts, together with peanuts, almonds, pine nuts, linseed and sunflower seeds. All great for one balanced diet, to be included in the menu and among the ingredients of even more complex dishes, to give taste, originality, potassium and magnesium.

The famous banana, become an urban legend, queen of potassium, is not so necessary. Of course, I am not saying to eliminate it, but it contains only 30 mg of magnesium per fruit, it has a lot of potassium, but it does not excel among the Foods rich in potassium and magnesium, there are better ones.

Foods rich in potassium: table with list

In general, people tend to be valued more Foods rich in potassium and magnesium than those with "only" potassium because it is the correct combination of the two that is needed to stay fit. Having said that, let's focus on potassium as the title promises, and let's assume that in general, if we are on average healthy, with three portions of fruit and two of vegetables a day, we ended our potassium game correctly.

Among Foods rich in potassium most common, we find the sweet potato, with about 700 mg of potassium per unit, in addition to Beta Carotene and Vitamin A, theOrange also rich in vitamin C, la beet, with lots of vitamins A and K, and similarly cabbage.

Even the classic and good tomato is among the Foods rich in potassium, among the dairy products, low-fat yogurt stands out: in half a kilo it contains 579 mg. Here is a table with the list.

Foods rich in potassium to avoid

The Foods rich in potassium they are precious, as is the ion itself, for the proper functioning of the body but when the quantities are too high, discomfort can occur, we can feel tired, weak or with some heart trouble. Everything to check with the doctor, absolutely, and usually him Foods rich in potassium that we try to avoid or limit are those type i cookies or sweets which contain chocolate or a lot raisins, pine nuts, almonds and the like.

Attention, before eliminating a food, let's consult with your doctor, it is a question of indicating some foods that should not be consumed too frequently if you have a high content of potassium in the blood. Other examples are coffee, wine and beer, and some the dietary salts that are used as salt substitutes.

Foods rich in potassium and low in sodium

It is very important to evaluate our consumption of Foods rich in potassium and low in sodium because taking a quantity of the first greater than that of the second favors the process of eliminating the latter.
It's the same World Health Organization (WHO) to confirm this also recently by explaining that an average healthy adult every day should take less than 2g of sodium and at least 3.5g of potassium. This would reduce the risk of developing hypertension, stroke and heart attack.

For athletes, the same numbers are not exactly valid, but they always remain the same Foods rich in potassium to be preferred. This is because by sweating a lot, many mineral salts are lost and hydro-saline integration is necessary. Sporty and lazy, one thing is certain: if we obsess about looking for where there is so much potassium and then gorge ourselves on salami, olives and pickled vegetables and potato chips, rich in sodium, we are doing something absurd, useless and harmful.

Foods rich in potassium to fight cramps

Banana and cramps are now a classic, but we have already seen that they are a classic myth, to be debunked. What to do, therefore, to choose Potassium-rich foods that are also good for cramps. Nothing says that the banana is not good but it is not the only possibility. THE not banana lovers you can relax and opt for green leafy vegetables, eggs and yogurt.

Among the anti-cramp vegetables also broccoli, rocket, spinach and cabbage. Perhaps not everyone likes these Foods rich in potassium, but remember that low levels of magnesium, potassium and calcium can be the cause of night cramps, even less popular than broccoli, I bet.

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