Potassium is an electrolyte that your body needs for your body to keep you energized. Eating foods that contain high levels of potassium can also lower blood pressure. According to the study, an increase of potassium helps the kidneys excrete salt and water from the body that help lower blood pressure and thus reduce the risk of stroke. One of the biggest problems of fast food is high in sodium and low in potassium. In fact studies show that increased potassium and reduction of sodium intake may reduce the risk of stroke by 21 percent and the risk of heart disease.
Potassium is a mineral that protects blood vessels from oxidative damage and ends its thickening. Adults need 4,700 milligrams of potassium daily. Still, excess potassium can also be harmful to health.
Based on Wikipedia, an intake sufficient to support life in general potassium can be guaranteed by eating a variety of foods. clear cases of potassium deficiency (as defined by sympt0ms, signs and bl00d n0rmal bel0w-level element) are rare in healthy individuals. Foods rich in potassium include parsley, dried apricots, dried milk, chocolate, various nuts (especially almonds and pistachios), potatoes, bamboo shoots, bananas, avocados, soybeans and bran, but is also present in sufficient quantities in most fruits, vegetables, meat and fish.
Potassium recommended dietary intake
The Institute of Medicine’s Food Center and Nutrition tieneestablecieron the following recommended daily intake of potassium:
- 0 to 6 months: 0.4 grams per day (g / day)
- 7 to 12 months: 0.7 g / day
children and adolescents
- 1 – 3 years: 3 g / day
- 4 to 8 years: 3.8 g / day
- 9 to 13 years 4.5g / day
- 14 – 18 years: 4.7 g / day
- Age 19 and over: 4.7 g / day
women who are producing breast milk need slightly higher amounts (5.1 g / day). Ask your doctor what amount is best for you.
rich in potassium
Milk was allegedly also a good source of potassium. In a bowl, milk contains 382 potassium.
- Orange juice
A total of 3/4 cup of orange juice contains 355 mg of potassium. In addition, orange juice is also a source of calcium, folic acid and vitamin B. some
opo squash or gourd, bottle gourd and long melon is low calorie fiber and vitamin A that high. Not only that, half a bowl of fruit also contains 448 mg of potassium.
fish such as grouper and tuna contain almost 500 mg of potassium per 85 grams. But potassium is not the only reason to eat fish high in healthy fat also reduces the risk of heart disease.
Soy products are the best sources of protein and can also fight inflammation in the body. potassium content was also quite high, half a bowl of edamame contains almost 500 mg of potassium.
- Sweet potatoes
Sweet potatoes are foods with the highest content of potassium. A piece of potato contains about 694 mg of potassium and only 131 calories. Sweet potatoes are also rich in fiber, beta-carotene, and carbohydrates.
No one denies the benefits of fresh tomatoes, but if you want high in potassium, tomatoes must be made in a sauce. A quarter cup of tomato sauce contains 664 mg of potassium. Meanwhile, if juiced tomatoes can provide 400 mg of potassium.
In beet plants, often limit ourselves to use the tuber and discard the leaves. Although beet leaves contain potassium which is as high as 644 mg every half bowl. Beet leaves also contain high antioxidant power.
- yardlong beans
Yardlong bean which is also known as bora, cowpea podded long, bean asparagus, pea beans, bean snake, or long bean Chinese contains 600 mg of potassium per half cup. However, other legumes such as lentils and peas can also be a good source of potassium.
Approximately 227 grams of yogurt contains 579 mg of potassium. While the low-fat yogurt contains slightly lower.
Eighty-five grams of clams containing 534 mg of potassium and the highest concentration of vitamin B12.
Three-fourths cup of prune juice contains 530 mg of potassium, and the same amount of cooked prunes contains 400 mg. I also prune well known for maintaining bone density.
- Carrot juice
Carrot juice as much as 3/4 cup contains 500 mg of potassium. In addition, carrot juice also provide good benefits for the eyes.
This molasses is an alternative that is often used to replace sugar or honey. Behind the sweet, molasses apparently also has a high potassium content. A tablespoon of molasses contains 500 mg of potassium and iron and calcium that is too high.
Apricots are not rich in vitamin A and vitamin C, but also contains potassium which is quite high. dried apricots (through the drying process) contains 257 milligrams of potassium per serving quarter cup.
Cantaloupe contains potassium which is quite high. A portion of fresh fruit (134 grams) contains 358 milligrams of potassium. Exaggerating a little part of what will receive the amount of potassium as much as a banana.
In addition to high fiber, papaya is also high in potassium. A piece of papaya with a size of 2.5 cm has 264 milligrams of potassium. By adding another piece, so you will receive a number of more potassium than bananas.
- Date Fruit
A fruit of the date of potassium has a large enough, that is 167 milligrams. What if we consume more than 5 in one day? Obviously fruit is rich in fiber can match the amount of potassium in bananas.
also contains high levels of potassium. An avocado contains 975 milligrams of potassium or more than half the potassium bananas.
19 foods rich in potassium (potassium-rich foods also banana) , article source: http://www.gethealthiness.com/2013/10/19-foods-high-in-potassium-potassium.html
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