Potassium has a plenty of benefits to the body. Unfortunately, many people are simply not getting enough of the mineral in their diet.
The importance of potassium cannot be over emphasized. This is one mineral that is crucial to all living cells. It controls the blood pressure and maintains the correct electrolyte and fluid balance in the body’s cells.
Indeed, many medical practitioners believe that to combat high blood pressure, potassium should be key in the diet. Hypertension is also closely linked to other health risks such as stroke and heart disease.
While most people may not be getting their daily recommendation of 3510 to 4700 mgs of potassium, the good news is that there are plenty of easily obtainable foods that you can include in your diet to get the right amount of this all-important mineral.
Let’s take a look.
Bananas are often the first thing that come to mind when talking about potassium. A single banana has on average 422mg of potassium. This is a huge dose for the size. The remaining 90% of the fruit is energy giving carbohydrates.
And potassium is not the only mineral that comes with the package. You will also get iron, magnesium, copper, magnesium as well as vitamins C and B6. Bananas are an excellent source of fiber.
When the banana is unripe, it mainly consists of starch that is resistant. This has been shown to promote the growth and development of gut bacteria as well as helping to maintain optimum sugar levels.
Avocados are well known to be highly nutritious. They contain even higher levels of potassium than bananas with up to 485mg per 100gramms of serving. This super fruit has been shown to lower the levels of oxidative stress which also helps to control the blood pressure.
The fruit is rich in fats. However, 71% of avocado fats are monosaturated which are healthy for the heart.
A surprising thing is that while avocados are mostly fat, they can actually contribute to fat loss and maintaining a healthy weight.
Thanks to their fat and water content, avocados can help the body absorb nutrients from other types of food by between 2 and 5 times.
Coupled with potassium, avocados also provide magnesium, folate, fiber as well as vitamins E, K, B5 and B6.
Potatoes are a very common food consumed regularly across the world. They have one of the highest potassium contents with as much as 926 mg per 100gramms. Potatoes are also rich in vitamins B6, C as well as folate and are a good source of fiber.
However, there are still plenty of people who link the consumption of potatoes with obesity and diabetes. Often the issues come about as a result of the method of cooking where more oils and fats are added.
The best ways to consume potatoes are either boiled or baked. Consuming the skin of the potato is a wise choice as there are a lot of nutrients that are concentrated on the skin.