Enhance cardiovascular health and kidney function are the other benefits of potassium. Not only does it protect the heart, but potassium also helps the kidneys eliminate waste through excretion.
The American Heart Association (AHA) encourages people to avoid foods that contain high amounts of added salt, and instead consume more foods rich in potassium to maintain a healthy cardiovascular system.
Do you know which foods are rich in potassium? A mineral that is not mentioned by many people, but is of great importance in reducing blood pressure, preventing and treating cardiovascular diseases, diabetes, cancer, osteoporosis, etc. So potassium has a specific role. How about the human body? Potassium is in what foods? The article below will help you answer.
1. The Role of Potassium in the Body
Potassium is the third most abundant mineral in the body. Normal blood potassium levels are 3.5 to 5 mmol/l. At this level, potassium plays a role in regulating water and electrolyte balance, helping to maintain normal body activities, especially muscle, digestive, urinary, and cardiovascular systems.
According to the US RDA, adults need 4,700mg of potassium per day. Meanwhile, 1 cup of bananas (about 300g) contains only about 420mg of potassium.
If you provide enough potassium needed for the body, it will be beneficial for the heart and many other bodily functions. Highlighting function of potassium is supported regulate blood pressure, help limit disease such as unstable heart rate, lower blood pressure, reduce blood fat, maintain heart function of kidney, … Activities of potassium in the body as follows:
- Potassium is a simple mineral that helps the body balance water and electrolytes. K + ions will support kidney function to remove Na + ions (mainly from salt intake) increasing blood vessel wall pressure. It is the accumulation of Na + that is the cause of increased vascular wall swelling, increased blood pressure and many other cardiovascular diseases.
- Potassium plays a role in controlling heart rate while the heart beats about 100,000 times a day. For patients with hypertension, arrhythmia or heart failure, getting enough potassium daily is extremely important.
- Many studies have shown that a diet rich in potassium can help lower blood cholesterol, although potassium and cholesterol are not directly related.
- In addition, when the body is fully supplied with electrolytes, the digestive system, excretory system and muscle activities also take place smoothly without causing any trouble for you.
For people with high blood pressure, the amount of potassium in the first stage of treatment will be greater than 4,700mg / day depending on the recommendation of the specialist. After the blood pressure is more stable, it is possible to supply the amount of a normal person.
However, people with low blood pressure or kidney disease may need to reduce their potassium intake. Because potassium will accumulate, causing too much for the excretory system to cause kidney failure and will be counterproductive. The amount of potassium in the diet can also fluctuate in poor fruit and vegetable seasons.
2. Top 18 Foods Rich in Potassium That are Good for the Body
Bananas have always been the top of the potassium-rich fruits. On average, one banana contains 422 mg of potassium, meeting 10% of your daily needs. A small banana contains 362 mg and a large banana contains 487 mg. One cup of mashed banana provides 806 mg of potassium.
The benefit of eating bananas is that they provide an excellent source of potassium for the body. Eating a lot of bananas means a diet rich in potassium – which can help lower blood pressure. The risk of heart disease for people with high potassium intake was up to 27% lower. Furthermore, bananas contain a certain amount of magnesium, which is also important for heart health.
As a good source of dietary potassium, bananas are especially beneficial for healthy kidneys. A 13-year study in women determined that those who ate bananas 2-3 times a week were 33% less likely to develop kidney disease
This is also a familiar fruit of those who are in diet, weight loss, athletes, gymers, … because of the effect of muscle recovery and water balance after exercise with only 1-2 fruits. They are also used as a snack, perfect for everyone.
Therefore, eating one banana in a day is not enough to get enough potassium in your diet. You can use other foods such as soybeans to ensure a balanced source of bodybuilding nutrients.
But for people with diabetes should only eat 1 unripe banana / day, divided into 2 times 2 hours apart from the main meal to avoid sudden increase in blood sugar.
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Did you know: pumpkin is a food rich in potassium much more than bananas. Each cup of pumpkin provides up to 590mg of potassium for the body. Pumpkin is known as a great antioxidant, 2 times more powerful than other foods thanks to its carotenoids – a vitamin A precursor that is very effective in preventing and fighting cancers such as cancer: Skin cancer, breast cancer, prostate cancer, lung cancer, … Pumpkin has a cool taste that can also be used to cool down and purify toxins in the body.
Pumpkin also contains many valuable nutrients for the body such as rich in fiber, rich in vitamins A and C and helps the body’s immune system be strengthened, improves the digestive system, is good for the eyes. effective in the prevention of cardiovascular diseases and strokes.
2.3. Black Beans
If you want to find a bean that can add a lot of potassium to the body, then black beans are the first choice. On average, there are about 680 mg of potassium in 1 cup of black beans. This legume is also a source of fiber, protein and many healthy nutrients and minerals such as iron, manganese, copper, zinc, calcium, magnesium, phosphorus, …
Besides, black bean water also has many effects that you did not expect: beautify skin, support weight loss, improve digestive system function, protect heart health, prevent cancer, .. .
Avocado can be rated as the most potassium-rich food when 1 avocado provides up to 1067mg of potassium, much higher than any other food. Avocados are rich in potassium. One 100g provides 14% of the body’s potassium. Compared to bananas with only 10% potassium, this is a typical high-potassium food. Some studies show that potassium is related to blood pressure reduction.
Eating avocado will bring a lot of effects and benefits to the body: reduce the risk of cardiovascular disease, fight cancer, control blood pressure, protect skin and eyes,… Avocado is also a great fruit. Ideal for weight loss, even though they are high in fat, they are all good fats and do not cause excess fat.
The high levels of folic acid and potassium found in avocados help regulate blood pressure and prevent strokes, as well as prevent heart problems and diseases related to the circulatory system.
2.5. Wild Salmon
Salmon is quite high in potassium. This is especially true for wild salmon, which provides 18% of the RDI per 100 grams, compared with 11% for farmed fish. In fact, salmon is quite high in potassium, providing 10% of the RDI. Potassium helps control your blood pressure. It also reduces the risk of stroke.
A large meta-analysis of 31 studies found that potassium supplementation significantly reduced blood pressure, especially when added to a high-sodium diet. Potassium lowers blood pressure and prevents excess water retention. In addition, another study also found that potassium restriction led to increased water retention and increased blood pressure in healthy subjects with normal blood pressure.
Salmon is also rich in protein and amino acids that are good for the intestines. This ingredient is not only good for the digestive system but also has many other effects: building muscle mass, developing skeletal muscle, and improving elasticity thanks to the combination of many other nutrients in salmon such as: vitamins A, D , magnesium, zinc, phosphorus, iodine,…
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Tomatoes are a very healthy fresh fruit. Tomato paste or tomato puree is a great source of potassium. A quarter cup of tomato paste provides 664mg of this important mineral, while a half cup of tomato puree contains only 549mg. Tomato juice is just over 400mg. So to get more for your body of potassium in the diet from tomatoes, use tomato sauce substitute for other cooking methods.
You often think of bananas or potatoes as high-potassium plants, but in fact, tomatoes also contain very high levels of this nutrient. Potassium is important for regulating blood pressure and avoiding erratic heart rhythms and even heart attacks. So, add tomatoes to your diet regularly.
Yogurt is a dairy product, not only rich in calcium and vitamin D but also rich in potassium: 579mg of potassium in 1 cup of yogurt. Yogurt is also known as a panacea for poor digestion and diarrhea, thanks to the huge amount of probiotics that keep the intestines healthy and working efficiently.
People who tend to eat salty foods and consume a lot of salt often experience blood pressure and kidney problems. Meanwhile, the amount of potassium in yogurt has the ability to help remove excess sodium from the body. At the same time, yogurt contains a lot of low-fat milk, so it is very beneficial for reducing the risk of hypertension.
As a result, if you eat yogurt regularly, it will help limit diseases of blood pressure, kidneys as well as protect heart health better.
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2.8. Sweet Potatoes
Sweet potatoes are one of the best, safe and high-potassium foods for everyone. In 1 sweet potato contains more than 855 mg of potassium. A 124g serving of mashed sweet potatoes provides 259 milligrams (mg) of potassium or the equivalent of about 5% of an adult’s daily requirement.
Not only that, sweet potatoes are also rich in fiber, beta carotene – precursors of vitamins A, C, and B6 to help prevent and treat constipation. Especially the very high vitamin A content helps to improve eyesight, prevent blindness.
Spinach also known as spinach is also one of the vegetables in the group of foods rich in potassium. An average of 225g of cooked spinach will provide a very large amount of potassium up to 540mg.
In addition to providing potassium to prevent low blood pressure and cardiovascular diseases, spinach also has many great effects such as: preventing cancer, diabetes, supporting a favorable digestive process, prevent diarrhea, constipation, … contribute to the formation of strong bones and muscles, improve vision, smooth and strong hair.
Watermelon lovers will probably be interested to know that watermelon is a fruit that is rich in potassium. Two large slices of watermelon contain up to 640 mg of potassium. Not only that, watermelon also contains lycopene, the red pigment found in plants, which helps reduce the risk of cancer.
Eating watermelon is a natural diuretic by increasing urine output without the stress on the kidneys like alcoholic beverages or coffee. Watermelon also helps the liver filter ammonia, reducing the burden on the kidneys in the process of water treatment.
In addition, the Lycopene in watermelon can reduce the thickness and stiffness in the artery walls. This helps to reduce the risk of hardening of the arteries and the formation of blood clots. Citrulline stimulates increased levels of nitric oxide in the body, which helps dilate blood vessels and regulate blood pressure.
Asparagus is also a vegetable that scores in the potassium-rich food group. 100g of asparagus provides about 202 mg of potassium. In addition, asparagus also contains many amino acids such as sodium, amides that work in the treatment and prevention of edema. Asparagus is also an ideal food for weight loss.
Asparagus is very effective in regulating blood pressure because it contains high amounts of potassium and folate, which help keep the heart healthy. Besides, the fiber in asparagus also helps to dissolve annoying cholesterol in the blood. Meanwhile, saponins have the ability to bind cholesterol in the digestive tract.
Asparagus is a diuretic. Therefore, it is indicated for people with kidney failure, bladder pain, liver pain …
One fruit contains about 667mg of Potassium. Pomegranate is a super fruit that is high in potassium. They contain a lot of fiber, vitamin C, vitamin K and many other substances. Pomegranate also contains substances that help reduce cortisol and polyphenols.
Thanks to many vitamins, minerals and antioxidants, pomegranate is considered a fruit that helps thin the blood and is good for the heart. Researchers have shown that pomegranates also protect against atherosclerosis. Each person should drink 2 glasses of pomegranate juice daily for 3 consecutive months to help limit atherosclerosis.
Eating a certain amount of pomegranate can prevent damage to the liver and kidneys and protect them from toxins that the body still absorbs and recovers from damage.
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One vegetable that needs to be mentioned in the list of potassium-rich foods is beets. One cup of beetroot can provide up to 650 mg of potassium. Not only that, It also contain many important nutrients in the process of nourishing and balancing substances in the body such as: vitamin C, B6, folate, manganese, phosphorus, magnesium, fiber, …
A 2015 study conducted on 68 people with high blood pressure examined the effects of drinking 250 ml of beetroot juice per day. High blood pressure is a major risk factor for cardiovascular disease.And the researchers found that doing so significantly reduced blood pressure after taking it. This blood pressure lowering effect is attributed to the high nitrate content in beetroot juice.
A beetroot extract called betaine, is used to maximize liver detoxification, boost the production of hormones in the body, promote feelings of well-being and relaxation, and remove excess homocysteine in the urine and blood (Homocysteine has been linked to a higher risk of heart disease)
1.14. White Beans
Few people know that white beans are an extremely rich source of potassium. One cup of white beans contains up to 1,189mg of potassium, which is almost three times that of bananas and meets a quarter of the daily potassium requirement. In addition to potassium, white beans also contain extra protein, fiber and a host of other healthy vitamins and minerals.
Using white beans as part of a balanced diet is a great way to help keep your heart healthy. They may help reduce some risk factors for heart disease. In a review of 10 studies, eating legumes regularly was associated with lower levels of total and LDL (bad) cholesterol. Both factors can contribute to heart disease.
Potatoes are a food that everyone is familiar with. It can be said that everyone has eaten potato, but few know it is rich in vitamins and some minerals, such as potassium, calcium, iron and other essential trace elements of the human body. Therefore, many people in the West talk about potatoes as a staple food instead of rice.
According to the USDA, with 100g of boiled potatoes, you will get 544 mg of potassium. Helps the body maintain total fluid volume, acid and electrolyte balance, contributes to the transport of nerve impulses, reduces systolic and diastolic blood pressure as well as the risk of stroke in adults.
If high blood pressure is one of the main risk factors for heart disease. The good news is that potatoes contain a number of minerals and plant compounds that can help lower blood pressure, such as chlorogenic acid and kukoamines. Thereby preventing the risk of cardiovascular disease.
1.16. Coconut Milk
A 240ml glass of coconut milk contains 600mg of potassium, equivalent to 13% of the recommended daily intake. Besides, coconut water is also a good source of magnesium, calcium, sodium and manganese for exercisers.
Coconut milk can be very good at controlling blood pressure. In a small study in people with high blood pressure, it improved systolic blood pressure (a higher blood pressure measure) in 71% of participants.
Coconut milk contains an impressive 600 mg of potassium in 8 ounces (240 ml). It has been shown to lower blood pressure in people with high or normal blood pressure. What’s more, an animal study found that it has antithrombotic activity, which means it can prevent the formation of blood clots.
Drinking enough water is important to prevent kidney stones. While plain water is a great option, one study suggested that coconut milk could be even better. It provides electrolytes (sodium, potassium, calcium and magnesium) and carbohydrates to help improve muscle function, while adding fewer calories than regular sports drinks, and is gluten-free.
Each cup of carrot juice contains 500mg of potassium, using juicing is the most effective method to get the most of the potassium in carrots. Besides the benefits of this ones, carrots and yellow fruits and vegetables are good for the eyes thanks to the presence of carotene.
One medium carrot will provide about 4% of the daily requirement of potassium, which helps relax blood vessels, avoiding the risk of high blood pressure and other cardiovascular problems. What’s more, carrots have fiber, which helps maintain a healthy weight and lowers the risk of heart disease. Eating lots of fiber can also lower blood low-density lipoprotein, or “bad” LDL cholesterol. Finally, red carrots also have lycopene, which helps prevent heart disease.
1.18. Shiitake Mushrooms
Shiitake mushrooms can be said to be a common food on our daily table. It is a good spice, and it contains a lot of protein, which has a very high nutritional value. In addition, shiitake mushrooms are low in fat and high in potassium, containing 1960mg of potassium per 100 grams, nearly 8 times richer them than bananas. So it is very suitable for people with heart disease.
Shiitake mushrooms may promote heart health. For example, they have three compounds that help lower cholesterol thanks to the three compounds Eritadenine, Sterol, Beta glucan. Eating shiitake mushrooms develops less fat in the liver, less plaque on artery walls, and lower cholesterol levels than people who don’t eat mushrooms.
Bottom line: Using a variety of foods gives you more options in adding potassium to your daily diet. These foods, in addition to providing potassium, also provide a lot of fiber, vitamins and other minerals to help you improve health and prevent disease. Please add these foods to enhance the health of yourself.
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