Potassium is one of the important nutrients the body needs, so it needs to be consumed regularly. Potassium-containing foods are very easy to find, and can be added to your daily diet.
Potassium is one type of electrolyte that has an important role for health. The function of potassium, among others, is to maintain fluid and electrolyte balance in the body, ensuring the functioning of the brain, nerves, muscles, and heart to work normally.
Not only that, potassium also helps stabilize blood pressure, prevent strokes, heart disease, kidney damage, and bone loss. Potassium deficiency can cause various health problems, such as fatigue, weakened muscles, tingling, nausea, constipation, and heart rhythm disorders.
The recommended consumption of potassium for adults is 4500 - 4700 mg per day. Potassium intake which is more recommended is from food. If you want to take potassium supplements, you should consult with your doctor first.
Foods that contain a lot of potassium
The following are some types of high potassium foods that can be consumed daily:
1. Banana
Each banana contains about 420 mg of potassium. The content of complex carbohydrates and fiber in it is also able to make the stomach feel full longer and help increase energy. In addition, bananas also contain other important nutrients, such as antioxidants, vitamin B6, and vitamin C.
2. Potatoes
In one potato, contained 600 mg of potassium. Potatoes also provide a variety of other nutrients, including carbohydrates, vitamin B6, vitamin C, fiber, and iron.
However, pay attention to how to serve potatoes. Grilling is one of the best ways to process potatoes. In addition, avoid adding other ingredients, such as sauce, salt, or cheese, excessively.
3. Sweet Potatoes
Sweet potatoes are said to have a higher potassium content than bananas. Potassium content of a medium size sweet potato can reach 700 mg. Moreover, sweet potato calories are lower and are equipped with fiber, carbohydrates, vitamin C, and beta carotene which are beneficial for the body.
4. Tomatoes
Fresh tomatoes are one source of potassium. However, tomatoes that have been processed into sauce, or dried tomatoes contain more potassium. Potassium content in a bowl of dried tomatoes can reach 1800 mg.
Besides being high in potassium, dried tomatoes are also rich in other nutrients, such as fiber, protein, lycopene, and vitamin C which are very good for helping to boost the immune system.
5. Kidney beans
Kidney beans are a good source of potassium. In 100 grams of kidney beans, it contains about 600 mg of potassium. After boiling, red beans can be consumed directly or mixed into salads. Other choices that are also rich in potassium are soybeans and edamame.
6. Avocados
One avocado contains about 900 mg of potassium. Avocados can be mixed in a variety of foods, or made together with banana juice, coconut water, and low-fat yogurt.
7. Seafood (seafood)
Most types of seafood have high potassium content, especially shellfish, tuna, salmon, and mackerel. In addition, sea fish are also rich in omega-3 fatty acids and vitamin D.
Even so, you need to be careful in eating sea fish. Make sure the fish you consume will not have high mercury content. In addition, avoid processing fish by frying.
8. Milk
One glass of milk contains about 350 mg of potassium. While fat-free milk, can reach nearly 400 mg of potassium. The higher the fat content in milk, the lower the potassium content.
Yogurt can be an alternative to dairy products that are rich in potassium. One cup of yogurt contains 350-500 mg of potassium. Another benefit of yogurt is that it contains probiotics that are good for digestion.
Despite having a variety of benefits, potassium is not recommended for excessive consumption, especially in patients with kidney disease and heart problems. If you have certain medical conditions, you should consult with your doctor about the recommended amount of potassium intake.
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