Potassium Rich Food

Your Healthy Diet Must Include Potassium Rich Food

Why you should intake Potassium Rich Food?

Potassium is one of the seven vital macrominerals and is a major dietary mineral that helps to balance the body’s pH and body fluids. It is important to maintain this vital macromineral in the body. So, you must include potassium-rich food in your diet. The World Health Organization (WHO) suggests an intake of 3,510mg/day potassium in the diet. The body needs at least 2-2.5 grams per day and about 0.8-1.5 grams per 1,000 calories consumed. 

The functions of potassium in the body include:

  • Controlling the acid-base balance and the electrical activity of the heart and other muscles.
  • It neutralizes the effects of sodium and helps to maintain consistent blood pressure.
  • It helps in breaking down the carbohydrates, building muscles and maintaining normal body growth.

An increase in potassium-rich food along with a decrease in sodium is crucial for lowering blood pressure and reducing other severe health issues.

For this, dietary modifications are important. Potassium-rich foods maintain an alkaline environment in the body. High potassium intake reduces the risk of mortality by 20 %. It also decreases the risk of stroke, lowers blood pressure, protects against loss of muscle mass, preserves bone mineral density, and reduces the formation of kidney stones.

Best sources of potassium:

Potassium is found in many whole and unprocessed foods. Some of the best sources of potassium are :

  • Fresh leafy greens such as spinach, parsley, lettuce, broccoli, peas, avocados, tomatoes, potatoes, sweet potatoes
  • Fruits like oranges and other citrus fruits, bananas, apples, kiwi, avocados, raisins, and dried apricots.
  • Whole grains, wheat germ
  • Seeds and nuts.
  • Coconut Water
  • Fish such as salmon and cod
  • Milk and yogurt.

Potassium is taken up from the small intestine and kept controlled by the kidneys. An excess of potassium is released through the urine and in the form of sweat. Dietary products like alcohol, coffee (and caffeine drinks), sugar, and diuretic drugs, cause potassium losses and can contribute to reducing potassium levels in the blood. Therefore, remove these foods for maintaining a healthy well being. 

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