Potassium is a mineral that is essential for the body. It helps the body’s systems function normally. What foods contain potassium? We have the answer.
Did you know that potassium helps the nervous system and muscles function well? Potassium helps control electrolyte balance and acid-base balance in the body, prevents hyperacidity, and also helps control high blood pressure and reduces the risk of cardiovascular disease.
There are many research reports that indicate that in the population group that receives high amounts of potassium from food, the average blood pressure and the incidence rate of hypertension are lower than in the population group that receives low amounts of potassium from food. It has also been found that getting enough potassium from food reduces the risk of cardiovascular disease and other chronic diseases. In the research of Ascherio et al., ufabet http://ufabet999.app it was reported that it can reduce the risk of cerebral infarction (stroke) by up to 30%.
The recommended daily intake for adults aged 14 years and older is 4.7 grams of potassium (data from the Food and Nutrition Board, Institute of Medicine). Most people currently receive less than the recommended amount of potassium. Getting enough potassium each day is not difficult. Potassium is found in a variety of foods, such as vegetables, fruits, low-fat or nonfat dairy products, nuts, and grains. Let’s take a look at the top 10 foods that are high in potassium.
Top 10 Potassium-Rich Foods and Their Health Benefits
1. Cocoa powder,
consumption size 100 grams, potassium content 1.5 grams
2. Prunes (dried)
edible size 100 grams, potassium content 1.1 grams.
3. Raisins,
edible size 100 grams, potassium content 892 milligrams.
4. Sunflower seeds,
edible size 100 grams, potassium content 850 milligrams.
5. Dates,
edible size 100 grams, potassium content 696 milligrams.
6. Salmon,
consumption size 100 grams, potassium content 628 milligrams
7. Spinach (fresh)
edible size 100 grams, potassium content 558 milligrams.
8. Mushrooms,
edible size 100 grams, potassium content 484 milligrams.
9. Bananas,
edible size 100 grams, potassium content 358 milligrams.
10. Orange,
edible size 100 grams, potassium content 181 milligrams.
It can be seen that we can choose to eat a variety of foods in order to get enough potassium to meet the body’s needs each day. However, we should consume food that is nutritionally sound, taking into account the amount of sugar, fat, cholesterol, etc. in the food, in order to prevent the risk of various diseases and to have good health.
Although getting enough potassium in our body has many health benefits, there are still precautions for those who have health problems and are unable to remove potassium from the body, such as patients with chronic kidney disease, diabetes, and heart failure. They should receive less than 4.7 grams of potassium per day (the amount that is appropriate for each patient should be advised by the attending physician) to prevent hyperkalemia, which can be harmful to the body.