Potassium-Rich Foods – These are the best organic Sources of Potassium

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White wooden table filled with fresh spinach, Pumpkin seeds and dehydrated apricots

It is essential to eat foods rich in potassium because this mineral is key to our health. 

Foods rich in potassium are important mainly to avoid muscle weakness and cramping during intense physical exercise. In addition to this, ingesting foods high in potassium is a way to supplement the treatment for hypertension because it helps regulate blood pressure.

Potassium is found mainly in foods of plant origin such as fruits and vegetables, and the daily requirement of potassium intake for adults is 4700 mg per day, which is easily achieved through food.

Basic Body Functions of Potassium

Potassium has many functions and responsibilities in your body. Among these we have:

  • Maintains electrolyte balance in the cells of your body.
  • Manage your blood pressure and keep your heart functioning properly.
  • It is fundamental in the nervous system, helping in the correct function of the tissues necessary to send nerve impulses.
  • It helps the muscles to contract
  • It releases energy from proteins, fats, and carbohydrates during the metabolic process.
  • Help in the process of removing waste from your body.
  • Improve muscle control, growth, and health of your cells.
  • It promotes efficient cognitive functioning by helping to supply oxygen to the brain, that is, it helps you not to “stay silly”

Other Advantages of Potassium

In addition, a diet with foods rich in potassium can help you prevent several medical conditions.

Foods high in potassium also offers protection against osteoporosis

tired and stressed man lies in bed and grabs his head

Side-Effects of too less Potassium

A deficiency of potassium in your diet can lead you to have a series of physical and mental problems. Among the mental symptoms, we have insomnia, lack of appetite (anorexia), depression and some nervous disorders. Among the physical symptoms, we have fatigue, muscle cramps, muscle weakness, irregular heartbeat, poor reflexes, and other cardiovascular problems, fragile bones, lung or kidney failure and heart attacks (heart attacks). If you experience any combination of these symptoms, you should talk to your doctor immediately. With a simple blood test, you can determine if your potassium levels are too low or your sodium levels are too high.

Clay bowl filled with Pumpkin Seeds on a brown wooden table

These 11 Foods are Rich in Potassium

In this list you will find Foods that are high in potassium include the following:

All values per 100g

  • White beans (307 mg)
  • Green leaves like spinach (248 mg)
  • White mushrooms (318 mg)
  • Bananas (358 mg)
  • Salmon fish (363 mg)
  • Apricots or dried/dehydrated apricots (259 mg)
  • Cooked potatoes (421 mg)
  • Pumpkin seed (919 mg)
  • Cooked lentil (369 mg)
  • Raw carrot (320 mg)
  • Fresh cut tomato(542 mg)
 

So far, potassium in a banana is said to be high when compared to other foods. However, it is not the richest as there are a series of other fruits that have demonstrated high concentrations of potassium.

Keep the Balance in your Body

The human body is an intricate system with sensitive chemical equilibria. For your body to be healthy, it is important that this delicate balance is maintained. Any break in the balance can have a cascading effect, with some more serious than others. To avoid any interruption or disturbance, it is vital to maintaining a healthy diet. When you make sure you get the recommended daily total of potassium and stay below the recommended daily amount of sodium, you will be able to better maintain the balance your body needs to operate with optimum health.

The best way to maintain a healthy body is to have a diet rich in nutrients and well balanced, avoiding added sugars, junk food, fat and excessive carbohydrates.

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