The human body needs
potassium
, a key mineral for good health because it is involved in the functioning of cells, tissues and organs, including the heart, kidneys and muscles.
"In addition, it allows nutrients to flow into cells and flush out waste. A diet rich in potassium helps
counteract some of the harmful effects
of sodium on blood pressure," reports
Medline Plus
, the US National Library of Medicine. .
Although potassium is a key nutrient, it is important to note that too much or too little consumption can have negative health consequences.
According to a publication from the United States National Institutes of Health (NIH), excess potassium in the body can lead to a condition called
hyperkalemia
, which can cause serious heart problems.
On the other hand, potassium deficiency, known as hypokalemia, leads to
muscle weakness, fatigue and cramps.
In this context, it is worth highlighting that some people may
need different amounts
depending on their age, sex and specific medical conditions.
A guideline, according to the
World Health Organization
, is that adults should aim for a daily potassium intake of around
3,510 milligrams.
In any case,
it is always essential to consult a doctor or nutritionist
to provide the best diagnosis and evaluate each case based on the corresponding analyses.
What are the foods with the most potassium?
Most people can get the necessary amount of potassium through a
balanced and varied diet.
The main sources of potassium in the diet include green leafy vegetables, vine fruits, root vegetables or tubers, as well as certain fruits, warn from the Clínica Universidad de Navarra, Spain.
Below are some references to keep in mind about the food and its potassium content listed by health sites. Some, perhaps, few taken into account.
Sweet potato
One sweet potato or medium sweet potato roasted with skin contains 926 mg of potassium and one cup of this tuber 754 mg. Cook them roasted to retain potassium. Something like
542 mg per 100 grams.
Spinach
Dark green leafy vegetables contain a large amount of potassium. For example, one cup of cooked spinach can provide about 840 milligrams of potassium.
Raw, 529 mg per 100 grams.
Avocado
Considered a superfood for its properties, the avocado is a creamy fruit that continues to gain followers around the world. A medium can provide between
700 and 800 milligrams of potassium (487 mg per 100 grams).
Garlic
In 100 grams of garlic we find
450 mg of potassium
. And although 100 grams of garlic seems like a lot for the amount we consume, it can be included in various culinary preparations such as salads, dressings, sauces, pickles, meats and more.
Banana
Bananas are the fruits most linked to potassium. A medium to large piece can provide about
400 milligrams
of this mineral.
Salmon
The star fish in terms of potassium content is salmon, with
340 mg per 100 grams
, an amount comparable to that of bananas. Although it is one of the fattiest fish, its consumption is highly recommended because it provides Omega 3 fatty acids.
Grape
According to the tables published in
Eroski Consumer
, they provide significant amounts of potassium (
250 mg green grapes and
320 mg black grapes
), in addition to their fiber content concentrated in the skin and seeds that help facilitate intestinal evacuation.
Of course, the list of foods to add potassium to the diet is very long, so consulting and eating a balanced diet, coupled with a
change in habits
and
doing physical activity
will become an ideal combo.