Potassium is an important mineral for human health. About 98% of the potassium in the body is used within cells, most of which is found in muscle cells and a small amount of it in bone cells, liver, and red blood cells. This is why you should focus on eating foods rich in potassium and including them in your diet. Get to know it now:
Foods rich in potassium
After learning about the benefits of potassium, it is important to know the list of foods rich in potassium, which you should focus on eating:
1. Potatoes
What is meant here is potatoes of all kinds, including sweet ones, as 100 grams of large roasted potatoes contain about 535 milligrams of potassium. It should be noted that potato peels also contain a high percentage of potassium, which means that eating them with their peels will provide you with high amounts of potassium.
On the other hand, 100 grams of sweet potatoes contain about 337 milligrams of potassium, in addition to being rich in vitamin A, vitamin C, vitamin B6, and manganese.
2. Orange
Oranges are rich in potassium, in addition to vitamin C. This also applies to juice, but of course it is recommended to drink natural juice to avoid the sugars found in artificial ones, as one cup of natural orange juice provides about 496 milligrams of potassium. .
Drinking orange juice also has the following health benefits:
Enhancing the functioning of the immune system.
Filtering the body of toxins and waste.
Reducing the risk of cancer.
Reducing high blood pressure.
Protection against kidney stones.
3. Avocado
Avocados have many different health benefits. It is rich in dietary fiber, antioxidants, vitamin C, vitamin K, vitamin B, and folic acid, in addition to potassium, as 100 grams of avocado contains 500 milligrams of potassium.
Therefore, eating avocados will help you enjoy the following health benefits:
Helping with weight gain.
Promoting heart and arterial health.
Control high blood pressure.
Beneficial for skin and hair.
4. Coconut water
The use of coconut water has become widespread recently, and it has become famous as a healthy drink that is low in sugar and high in salts that are beneficial to the body. Drinking one cup of coconut water, or about 240 grams, provides you with approximately 600 milligrams of potassium.
5. Banana
It is known that bananas are very rich in potassium, as every 100 grams of ripe bananas contain 855 milligrams of potassium. This fruit also contains vitamin C, vitamin B6, magnesium, and many antioxidant compounds, but you should be careful because it contains a high amount of sugar.
Other foods rich in potassium
The list of foods rich in potassium is long, and extends to many vegetables, as every 100 grams of them contain the following amounts of potassium:
White beans: White beans contain 324 milligrams of potassium.
White carrots: contains 356 milligrams of potassium.
Salmon: contains 358 milligrams of potassium.
Beets: Contains 305 milligrams of potassium.
Spinach: contains 466 milligrams of potassium.
Recommended daily amount of potassium
It is recommended to consume 4,500 milligrams of potassium per day for adults. It is best to obtain potassium by eating foods rich in natural potassium. Potassium supplements may also be used according to your doctor's recommendations.
The importance of potassium for the human body
Although potassium is important in the diet, its deficiency is common, which is precisely why it is important to focus on eating foods rich in potassium. The importance of potassium to the human body includes:
Reducing high blood pressure and promoting heart health.
Stroke protection.
Reducing the risk of osteoporosis.
Preventing the risk of kidney stones.
