Potassium
Is a metal like other minerals obtained from food, which plays an important role in the body, by protecting blood vessels from oxidative damage, and helps to preserve the walls of vessels, in addition to its role in maintaining normal blood pressure and health of the kidneys, An adult needs about 4,700 mg of potassium daily.
Potassium sources
Together we will have a quick tour of the best varieties of food that contain a good amount of potassium, starting from:
- Sweet potato is one of the most common varieties of potassium. It is not a rumored banana. A longitudinal piece of sweet potato slices contains about 694 mg of potassium and 131 calories, as well as fiber, beta carotene and carbohydrates.
- Tomato sauce or tomato paste, which contains about a quarter cup of about 664 mg of potassium, while half of the cup contains 549 mg.
- Fresh Beetroot contains half a cup of its content of 644 mg of potassium, which is known as an antioxidant, and is an important source of folic acid.
- Green beans are rich in potassium, with about half a cup containing about 600 mg, an important source of fiber.
- 240 grams of plain skimmed milk contains 579 mg of potassium, it is also a product containing probiotics, natural bacteria that can help digestion and maintain intestinal health.
- 90 grams of canned or fresh oysters contains about 534 mg of potassium, and a good concentration of vitamin B12.
- Three quarters of a cup of dried peach juice contains 530 mg of potassium, while half a cup of cooked peach contains approximately 400 mg of potassium.
- Carrot juice is rich in potassium, with three-quarters of a cup containing more than 500 mg of potassium, as well as its usefulness in maintaining healthy eyes.
- Black molasses are one of the important sources of potassium, as a tablespoon of it contains approximately 500 mg of potassium as well as a good amount of iron and calcium.
- Ninety grams of fish contains nearly 500 mg of potassium, such as salmon and other, and contains healthy fats that help reduce the risk of heart disease.
- Soy is a good source of protein, as it fights infections that may attack the body, knowing that half a cup of cooked soybeans contain about 500 mg of potassium.
- Winter gourd contains less than 50 calories per serving, but contains a lot of vitamin A and fiber, and half a cup of it contains 448 mg of potassium.
- One medium-sized banana fruit contains no more than 400 mg of potassium, it contains carbohydrates and others.
- Each cup of skim milk has about 382 mg of potassium, plus its other ingredients, such as calcium.
- Three quarters of a cup of orange juice contains 355 mg of potassium, which is also a good source of calcium, folic acid and some vitamins.