Why Is Potassium Consumption Important
Potassium is a very important mineral that provides body pH (acid-base) balance and body fluid balance. Since sodium works in the opposite way, it is important to balance blood pressure. It is also a necessary mineral for muscle development, nervous system and brain functions. The average daily intake of a healthy individual is 4,700 mg.
Potassium levels in our body may vary as a result of kidney disease, diabetes, vomiting / diarrhea, hormone levels, or side effects of some medications.
Fruits and vegetables are the richest sources of potassium; so, it is normally very easy to get daily potassium intake in a healthy diet. However, since today’s western diet has seen declines in vegetables and fruits consumed daily, you may want to look back at your potassium intake.
Do not think about taking potassium supplements from an easy pharmacy right away. Let’s take a look at how you can balance your potassium values naturally by including some foods on your diet with the low potassium diet list.
1. Potatoes: Potatoes that contain more than 900 mg of medium potassium per liter, and are rich in vitamins B and C at the same time, conquer their hearts. However, be careful to cook in the oven or boil; Unfortunately, when you fry it does not provide these benefits.
2. Root canal: 1 cup of boiled beetroot contains 1300 mg of potassium and bole and vitamin C. You can consume this vegetable, which is very low in calorie value, by sautéing or composting in low oil.
3. Brushes: Among them, dry beans contain the most potassium; half-medium with 400 mg. With low calories and plenty of fiber, it is a prime piece of healthy eating. But watch out for canned ones; because the salt content is high.
4. Fat-free yoghurt: Fat-free yogurt, which contains more than 500 mg of potassium per serving, is indispensable. However, when you consume full fat, this value falls unfortunately. By taking plenty of calcium, protein, vitamin D and probiotics in addition to potassium, you are doing a great favor to your body.
5. Sweet potatoes: Although not as good as normal potatoes, sweet potatoes are rich in potassium. 1 medium size 500 mg. It is especially nice accompanied by white meat.
6. Mineral: Potassium is the first to come to mind; It is true. This beautiful fruit with an average of 400 mg potassium in medium size 1 is rich in vitamin B and fiber. It is useful to eat with yogurt or milk in your snacks or with oatmeal in the morning.
7. Currant plum: A half-cup of dried plum contains an average of 700 mg of potassium and plenty of vitamins A and B. This fruit, which is also rich in Liften, helps especially in the stomach.
8. Domates products: Tomato has a low potassium value per se; but when it is cooked and the sauce is consumed in the form of tomato paste, the potassium value increases. Half of the average contains 450 mg of potassium, lycopene (antioxidant), a rich in vegetables A and C vitamins.
9. Apricot: This fruit contains more than 1,000 mg of potassium in half a bowl, it is rich in vitamin A, iron and niacin. It is much more helpful when you eat snacks with dry nuts.
10. Mushroom: More than 500 mg of potassium are found in a cooked case of the Portobello mushroom species. It is also a vegetable often consumed in diets with abundant fiber and low calorie.