In different cultures, potassium is known for its presence in bananas , being 350 grams per 100 grams of the fruit, therefore, given its deficiency, people tend to consume bananas in large quantities.
However, there are other superfoods that are even richer in potassium , in addition to the different properties that each one has, thus generating the possibilities of potassium intake in a natural way.
In this sense, below, you will learn what potassium is, the 10 foods high in this mineral and the importance of its consumption for the health of the human body.
What is potassium?
The Spanish Food Book defines potassium as “An important mineral in maintaining fluids and cell integrity, closely associated with sodium. It is involved in muscle excitability and cardiac maintenance. It is found mainly in intracellular fluid. (1)
Note: This electrolyte mineral , represented in the periodic table with the symbol K , also helps regulate and function the nervous system .
Its deficit ( hypokalemia ) can cause a decrease in heart rate, while its high content in the body ( hyperkalemia ) usually causes nausea and muscle weakness.
Potassium-rich foods
Being a mineral , the body is not capable of producing it, therefore, its most frequent absorption is through certain foods . Although it is true, the banana is one of the fruits with a high amount of potassium, however, below you will be able to learn about other foods rich in this mineral:
1. Dad
This tuber is considered, thanks to its high content, one of the main sources of carbohydrates in the form of starch.
It has a large amount of potassium , being approximately 700 to 900 mg depending on the size of the potato and it is one of the most used foods in the kitchen, due to its nutritional contributions.
2. Sweet potato
The sweet potato or sweet potato , as it is also known, is a tuber, similar to the potato, which presents approximately 400 variations worldwide, however, the most common is yellow with orange tones. The sweet potato has great benefits , it is also a rich source of energy, high in sugars and starches.
Important: A study conducted by the Revista Iberoamericana de Tecnología Postharvest (2) shows that sweet potatoes are an excellent source of potassium . Its intake can provide 200-385 mg of said mineral for every 100 grams of the tuber, in addition, it contains vitamin A, C, E and essential folates for the proper functioning of the body.
3. Pistachio
Pistachios are nuts with a high caloric value and unsaturated fats . Among one of the benefits of pistachio , is that in addition to providing fiber, phosphorus, iron and vitamin E, they have a large amount of 1,025 mg of potassium for every 100 edible grams, becoming one of the main sources of said mineral.
4. Yogurt
This food is a derivative of milk through various fermentation processes, its uses in the kitchen have become frequent, especially for people who need to lose weight, it also has 141 mg of potassium per 100 grams of yogurt, making it become an excellent ally for any diet.
5. Avocado
In 100 grams that you consume of this fruit, you can obtain 485 mg of potassium . The avocado also provides oleic acid that benefits the health of the cardiovascular system , which is why it is currently being implemented in different dishes, both for its peculiar flavor and attractiveness, and for the nutrients it possesses.
6. Spinach
Its high content of vitamin C and iron make it an excellent ally for people who suffer from low hemoglobin , in addition, among the properties and benefits of spinach , there is also 423 mg of potassium per 100 grams you consume, thus helping to strengthen muscle weakness.
7. Salmon
Salmon is a blue, fatty fish , initially freshwater, which stands out for its different nutritional values and great protein intake .
Note: Regarding the benefits of salmon , the 310 mg per 100 edible grams of this fish stand out, in addition to its contribution of Omega-3, vitamins D, E and group B.
8. Chard
Chard is a vegetable with different nutritional properties , however, its caloric value is very low, while the potassium present in said vegetable is 550 mg per 100 grams of chard, being one of the main allies in diets. made to lose weight, lower cholesterol and triglycerides .
9. Cantaloupe
The cantaloupe melon , is a variety of melon known for being made up of 92% water, it also has 320 mg of potassium , it is rich in vitamin C, which makes it an oxidizing superfood that also serves to prevent muscle weakness. and strengthen the nervous and cardiovascular system.
10. Thistle
The thistle is a plant from the artichoke family, from which the stem is extracted for its different benefits, among them, it has 400 mg of potassium that gives it its characteristic bitter taste, in addition to its high level of carbohydrates .
Note: Cardoon is commonly used in Italian cuisine , since its origin is Mediterranean.
Importance of consuming potassium
An article published by the National Institutes of Health ( 3) points out that the presence of potassium in the body is important because it regulates high blood pressure and reduces the risk of suffering from cerebrovascular disease , strengthens the bone health and regulates blood glucose levels.
Important: The normal levels of potassium in the body, both in children and adults, are: 3.5 and 5.0 millimoles per liter (mmol/L).
On the other hand, potassium also helps prevent the formation of kidney stones , in turn, potassium helps other essential minerals for the body to properly perform their functions, therefore, it is necessary that you maintain a balanced diet and consult your potassium levels to maintain a good state of health .
Key Findings
- Potassium is an essential mineral for heart health, cell and muscle function.
- The intake of foods rich in potassium, accompanied by a healthy diet, substantially improves nervous system conditions, thus avoiding cerebrovascular diseases.
- Foods like potatoes, pistachios and spinach have a higher amount of potassium than bananas.
- The human body is not capable of producing potassium, for this reason, it is important to ingest these foods or supplements based on them to balance the levels of said mineral.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.