food with potassium
Definition of Potassium
Potassium is one of the important minerals needed by our body. With the
right intake of potassium, our body will avoid various kinds of diseases.
Potassium plays a role in maintaining the balance of body fluids, breaking down and utilizing carbohydrates, and building protein. This mineral also functions to build muscle, maintain normal body growth, control the body's acid-base balance and electrical activity in the nerves and heart
Nutrients needed by the body are not only protein, fat, and carbohydrates that supply energy every day. You are also advised to eat foods that are high in potassium. The content of minerals and vitamins can help the performance of the body's organs.
Foods with high potassium content
So far we already know that bananas
contain high potassium. In addition to these fruits, there are several foods
that contain high potassium, namely:
1. Potato
Potatoes are a great source of
potassium. You are advised to eat tomatoes in sufficient quantities every day.
For example, in one day you eat 1-2 servings of potatoes as a substitute for
carbohydrates. One serving of potatoes will provide about 941 mg of potassium.
Avoid adding salt and frying while processing.
2. Green vegetables
Green vegetables contain enough
nutrients for the body, Consuming green vegetables will supply enough fiber and
protein. Furthermore, some types of green vegetables also contain potassium
which is quite a lot. For example, one dose of spinach contains about 838 mg of
potassium.
3. Lentils
Lentils are one of the most reliable
protein substitutes. By eating lentils, you will also get a good supply of
fiber. Eating lentils can also help the body in reducing excessive salt levels.
One serving of lentils contains about 731 mg of potassium.
4. Tomato juice
Tomato or tomato juice in puree form
contains a lot of potassium. You can make your own tomato juice or buy it
packaged. In half a bowl of tomato juice contains about 500 mg of potassium
which helps the body regulate water and salt.
5. Certain vegetables and fruits
Some types of fruit and vegetables
also offer high amounts of potassium. These fruits and vegetables can be in the
form of fresh juice or in cans. Passion fruit contains 687 mg of potassium,
oranges contain 496 mg, and carrots contain 689 mg.
6. Peas
Some types of peas contain quite a
lot of potassium per serving. The average potassium that will be obtained is
around 354-612 mg. You can process it into anything, including steamed or pureed.
7. Raisins
About half a cup of raisins contains 618 mg of potassium. You can consume
raisins directly or mixed with other ingredients to make cakes.
8. Yogurt
One serving of natural yogurt without any mixture contains about 579 mg of
potassium. In addition, yogurt also contains quite a lot of calcium which is
good for bones and probiotics which are good for stomach health.
9. Sweet potato
Sweet potatoes are the same as potatoes, except that they contain more
beta-carotene. Its sweet and delicious taste makes it easy for you to process
it into anything except fried in a lot of oil.
10. Seafood
There are several types of seafood that contain quite a lot of potassium.
In addition to potassium which is good for blood circulation, there is also
omega-3 content which is good for the brain and protein for muscles. Regularly
eating seafood can make us healthier.
Some types of seafood with high potassium per serving are mackerel,
halibut, and salmon.
Benefits of potassium for the body
In addition to those mentioned above, potassium also has many other
benefits for the body. Here are some of the health benefits of potassium
(potassium):
1. Lowering high blood pressure
Taking potassium supplements is thought to be able to lower blood pressure,
especially for those who eat foods with high salt content. Not only that,
eating foods that contain potassium is also thought to help prevent high blood
pressure.
2. Lowers the risk of heart disease
Eating potassium-rich foods every day is very important to keep the heart
rate stable. The state of hypokalemia, in which the patient lacks potassium
content in the body, is thought to play a role in the occurrence of death due
to arrhythmias.
The risk of death from arrhythmias will be higher in people who already
have heart problems before. In addition, potassium foods are also thought to
reduce the risk of coronary heart disease.
3. Lower the risk of stroke
Eating foods containing potassium is thought to be beneficial in helping
reduce the risk of stroke by up to 20%, especially ischemic stroke (stroke due
to a blood clot that clogs blood vessels).
4. Maintain bone health
Studies show that eating potassium-rich foods is thought to prevent
osteoporosis, especially among elderly women.
Potassium is believed to increase bone density and reduce the excretion of
calcium through the urine. However, further research is needed to support this
statement.
5. Lowers the risk of diabetes
According to research, lack of potassium intake in the body is thought to
increase the risk of insulin resistance and type 2 diabetes. However, further
evidence and studies are still needed to support this statement.
6. Prevent kidney stones
Eating foods containing potassium is thought to reduce calcium levels in
the urine. Excess calcium in the urine is the most common cause of calcium
kidney stones.
Other Potassium Source Foods
You can get the various benefits of potassium by eating several types of
foods, such as apricots, raisins, potatoes, kidney beans, oranges, soybeans,
bananas, milk, spinach, chicken breast, yogurt, beef, tomatoes, broccoli,
apples, cashews. , black tea and eggs.
But be careful, do not get too much or too little in consuming potassium.
The Ministry of Health of the Republic of Indonesia recommends a potassium
intake of at least 4,700 to 5,300 mg per day.
Excessive consumption of potassium can trigger abnormal heart rate,
worsening kidney function, and severe infections. While a lack of potassium can
cause muscle weakness, irregular heartbeat, increased blood pressure, vomiting,
diarrhea, or kidney problems.
Potassium is important for the body, but don't forget to keep your intake
of other nutrients in balance and provide the maximum benefit to the body. Don't
hesitate to talk to a nutritionist about the benefits of potassium and how to
get it optimally.
Those are some foods that contain high potassium and also the benefits of
potassium for health. By the way, which one do you like?
Potassium is one of the important minerals needed by our body.
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