The bananas were always associated with potassium, for indeed we provide good amounts of this mineral. However, it is the only food that can be found. Would you like to know what other foods are rich in potassium? Read on, because you list a fairly comprehensive list.
Potassium is an important mineral for the body. Assists in the functioning of the nervous system, heart, kidneys, muscles and balance of body fluids.
The level of potassium in the body may decrease when suffering diarrhea, excessive sweating or excessive use of diuretics and / or laxatives. It can also occur when you opt for a rigorous diet. Potassium deficiency has manifestations such as fatigue, heart irregularities, and confusion and, in some cases, muscle coordination problems.
As it is not always easy to establish the amount of nutrients that have food, the following classification of foods with potassium will guide for better health.
Maybe you did not know, but dried herbs are one of the best foods rich in potassium. Among them are chervil (parsley family), the own parsley, cilantro, basil, dill, tarragon, turmeric, saffron and oregano.
In 100 grams of avocado found 485 mg of potassium, which is about 14% of the recommended daily amount.
The chocolate has potassium! Here then is another excuse to consume, because let's not forget that also contains iron and zinc. In 100 grams of pure cocoa powder, fat, or milk sugar, 1.5 grams of potassium found, which is equivalent to 1.3 grams per cup. The unsweetened chocolate about 830 mg of potassium per 100 grams and the classic sweet milk chocolate about 272 mg of potassium per 100 grams.
Apricots and prunes
If you're looking to increase your intake of potassium, help yourself to these snacks or build them into your salads. In 100 grams of dried apricots there are 1.9 grams of potassium in 100 grams of dried plums or prunes, 1 gram of this mineral. We must also take into consideration the currants (892 mg in 100 grams) and dried (825 mg in 100 grams).
I love nuts! They are delicious and nutritious. Particularly, pistachios are one of the most nuts are high in potassium, with 1 gram per 100 grams. Then come the ginkgo nuts, chestnuts, almonds, hazelnuts, cashews, pine nuts and walnuts.
Potassium is also present in pumpkin seeds (919 mg in 100 grams), sunflower seeds (850 mg in 100 grams) and linseed (813 mg in 100 grams). If you do not find these seeds for sale in your neighborhood supermarket, herbalists question or specialty stores. For pumpkin seeds, you can take a pumpkin seeds roasted in the oven.
Among the fish nutrients is potassium, of course. Speak especially salmon, tuna, pompano and butterfish, although lingcod, mackerel, herring, anchovies, snapper, tilefish and trout. The secret to not spoil the fish during cooking potassium? We cook with dry heat.
Famous for their content of fiber and iron, beans also provide us potassium. The white beans containing 561 mg of potassium in a portion of 100 grams, for example. Then follow the beans, soybeans, beans, pinto beans, kidney beans, lentils, peas, black beans.
More foods with potassium
In this list enumerated more foods with a high level of potassium, namely, more than 225 mg in each half portion.
- Meat and fish
With this list, you know what foods to if you increase your intake of potassium.
To ensure a balanced and healthy nutrition, still known 10 foods rich in magnesium, 10 zinc-rich foods, and super healthy nutrient combinations.
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