Potassium is an essential element for the proper functioning of the body. He is responsible for the maintenance of blood pressure is important for processing the nutrients into cells, transmission of nerve impulses throughout the body, potassium is a major for communicating between the cells themselves. Daily needs of this element is approximately 4,700 mg. Lack of potassium can cause fatigue, weakness, constipation, and irregular heart rhythm.
It is known that the bananas are a rich source of potassium, a banana with average size contains about 450 mg. A banana a day is not enough to satisfy the daily needs of potassium. Along with we provide 10 groceries that are rich in potassium besides bananas.
Avocado
Avocado except containing mono- and polyunsaturated fatty acids contains much fat. Avocado with an average size contains only 700 mg of potassium which is around 20% of daily needs. Turn your smoothie, salad, toast or make a wonderful sauce with vegetables with avocado.
Milk
One cup of cow’s milk contains about 320-450 mg of potassium depending on whether you consume full fat milk or low fat. Milk with low fat mostly impoverished in vitamins, minerals and fats and the most likely to contain water. Therefore choose full fat milk. It is best if you are able to consume domestic milk that is unprocessed and unpasteurized.
Sweet potato
100 g of this vegetable contain about 400 mg potassium, and also a large amount of vitamin A. Include it in the daily meals and sometimes the ordinary potato replace it with sweet potato.
Tomatoes
Tomatoes with medium size contains about 300 mg potassium. Also tomatoes contain lycopene which is a powerful antioxidant. Tomatoes are a great addition to almost any meal. Consume them fresh, as a salad or prepare your tomato paste.
Pomegranate
This fruit is rich in dietary fiber, but also contains potassium. Pomegranate with medium size contains about 300 mg potassium. Include the pomegranates in your smoothie or fruit salad.
Beans
100 g of these vegetables contain 319 mg potassium. Beans also contains calcium which is important for his firmness and bone health, but also for many metabolic processes. Beans contains iron that is necessary for synthesis of hemoglobin transport responsible for the oxygen to the cells.
Melon
The melon is one of the most desirable fruits during the summer. Except to refresh you, 100 g melon will provide about 450 mg potassium. The melon contains vitamin C which is needed to absorb iron from food, but on the other hand vitamin C can strengthen immune system and make you more resistant to colds.
Kiwi
Kiwi will fit perfectly into any fruit salad or smoothie. One kiwi with medium size contains about 250 mg potassium.
Yogurt
Although it contains many probiotics that are good “friends” of our health, contains and potassium. 200 ml yogurt contains about 250 mg potassium.
Beet
100 g beet contains about 440 mg potassium. Beetroot is also a good source of vitamin C, vitamin B-6, calcium, magnesium and iron. Consume it in moderation, it provides about 13 g sugar 100 g, which is more than some fruits.
