The western diet usually do not provide enough potassium. For example, in the US it is estimated that less than 2% of the population get enough of this important mineral, and probably a similar situation in our country. Here’s who are good dietary sources of potassium.
Potassium is a vital nutrient that is required for operating a number of processes in the cell, to maintain the electrolyte balance. Especially important for the regulation of blood pressure. The body uses potassium for muscle building, normal flow of metabolism, the correct functioning of the heart and other muscles. Studies have shown that increased potassium intake may reduce the risk of stroke.
The recommended daily dose of potassium is 4,700 milligrams. Four following foods rich in potassium, which are rich in other very important and healthy nutrients, you can place into your diet to provide enough of this mineral.
The whole avocado contains 1,068 mg of potassium, which is a quarter of the recommended daily dose. In addition, the avocado is a healthy source of saturated fat and dietary fiber.
A cup of spinach contains 824 mg of potassium, which is about 20% of the recommended daily dose. In addition, rich in iron.
Only one medium-sized sweet potato contains 952 mg of potassium, accounting for about 27% of the recommended daily dose. This means that the meal would consist for example, mainly from sweet potato and cooked spinach could not fully meet the daily needs for potassium.
Banana medium size contains about 422 mg of potassium, which is 12% of the recommended daily dose. In addition, bananas are rich in vitamin C, B6, and manganese. They are also a good source of fiber.
Acorn squash also called pepper squash. This is a winter squash with a distinctive longitudinal furrows on its exterior and sweet, yellow-orange flesh inside. Although considered as winter squash, acorn squash belongs to the same species. This food contains 486 mg of potassium, which is 14% of the recommended daily dose. It is also rich in vitamin A, D, B-12 , C and B-6 .