6 foods with more potassium than bananas
Surely when they tell you that you have a low potassium, or need to eat more, the first thing you think is that you should eat more bananas. Well, we have great news for you, there are foods that contain more potassium than bananas, so you will not have to always eat the same.
Potassium is a mineral that is in the cells and that the body needs to function normally. It helps the muscles, the nervous system and also the heart has a healthy heart rate. In older adults, it strengthens bones.
Why is potassium important in the diet?
Potassium fulfills several functions that are vital in the body. Perhaps the most important is to help regulate the presence of salt in the body. It also plays a fundamental factor in the muscular recovery of athletes. That is why many ingest bananas once they finish exercising.
Being so important, you should always ingest the daily amount of potassium that the body needs, since a drop in this mineral also leads to health complications, that would only make our lifestyle worse.
According to the World Health Organization, the body needs some 3100 mg of potassium per day so that it can work perfectly.
What happens if there is a deficiency of this mineral?
Decompensation in potassium levels can affect the nervous system. disturbs communication with muscle cells in the digestive system, heart and other muscles.
Most of the potassium in the body is found in cells. So, Potassium deficiency or hypokalemia can have major consequences. Some symptoms of the lack of this mineral, could include:
- Tiredness and weakness
- Irregular heartbeats
- High blood pressure
Read also: 4 signs that you have potassium deficiency
Foods with more potassium than bananas
1. The sweet potato
The sweet potato provides 542 milligrams of potassium per 100 grams. In addition, it is an excellent source of vitamin C, which is an essential nutrient to strengthen defenses, build bones and teeth and perform a good digestion. As if this were not enough, sweet potato also contains significant amounts of iron and magnesium. As you can see, the sweet potato is a superfood.
two.Green leafy vegetables
Green vegetables are a significant source of potassium. In addition, they provide other important nutrients such as fiber, which helps improve digestion.
Chard is one of the seasonal vegetables that for every 100 grams, offers 380 mg of potassium, a little more than the banana that provides 370 mg in the same amount of food. We can use it in a variety of preparations and We can easily eat a serving of 200 grams of chard to add more of this mineral to the diet.
On the other hand, Spinach contains around 560 mg of potassiumIt is also a high source of iron and chlorophyll that keeps the immune system high. Spinach is one of the most powerful vegetables that exist. Eating it regularly will make your immune system always high. You can make salads, pastas, creams and many combinations with other vegetables.
This food provides 487 mg of potassium per 100 grams. In addition, it is a great source of healthy fats. This quality makes it a ideal food to preserve heart health and prevent degenerative diseases, such as Alzheimer's. So, when you have the chance, enjoy this fruit in your salads or prepare a delicious guacamole.
Break the monotony of your mornings with a good glass of yogurt. This will give you 579 mg of potassium. On the other hand, consumption of yogurt is recommended for favor digestion Y prevent bad breath. Thanks to it, you can have stronger bones and be more resistant to any type of disease.
Yogurt is a food that provides significant amounts of potassium. In addition, it is recommended as a complement to improve digestion and strengthen the immune system.
White beans also have a lot of potassium. They have 400 mg of potassium in their content. They enjoy a great flavor and you can combine it with several foods. Ideal for lunch, since you will ensure a good intake of vitamins.
You may also be interested in reading: Sodium-potassium balance
The fish has a good concentration of potassium, but the salmon stands out from the rest. With about 460 mg in its content. Low in fat and rich in Omega 3 is ideal for lunch or dinner.
As we can see, To achieve the recommended intake of potassium of 3100 mg daily, we can not only resort to banana, but there are many more foods that offer the mineral. Have you already tried them? Go ahead and increase your consumption in your diet.