Foods that contain potassium

Potassium is an important mineral for the transmission of nerve impulses and to regulate blood pressure. It can be found in bananas, avocados, but also in potatoes and coconut water. Let's discover the foods that contain it.

Bananas among foods rich in potassium

Properties and benefits of potassium

Potassium is very important for health, as it is a mineral involved in basic physiological processes, such as the transmission of nerve impulses, the control and health of muscles and arterial pressure .

Potassium also deals with regulating the proper functioning of organs such as the liver and heart, as well as the digestion process. Eating potassium-rich foods helps memory, improves kidney health and strengthens bones .

It is an essential mineral for athletes, to be reinstated in case of excessive sweating and fluid loss. More than 90% of food-grade potassium is absorbed in the small intestine tract. Potassium competes with sodium for water: while the former repels it, the latter attracts it to itself.

Thus, when potassium levels decrease in the body, water retention increases and blood puts pressure on the blood vessels. Normally about 4.7 grams of potassium is enough daily, a quantity that man does not have great problems assuming feeding in a varied and complete way.

Both the deficiency and the excess of potassium naturally have repercussions on health.

What are the foods that contain potassium

Potassium is found in many foods, especially vegetables. Common place is to associate potassium intake with bananas, even if the fruit in question is by no means the richest food, but perhaps the most convenient for athletes.

In fact, the fruit also contains high amounts of avocado, more than twice as much as banana, orange, peaches and melon and coconut: in particular, the coconut water contains 5 times more than normal drinks for sports.

Potassium-rich vegetables are to be considered potatoes, green beans, broccoli , beets, spinach and carrots ; lentils and beans among the legumes.

Skim milk, tea and coffee, lean yoghurt also provide a good dose. Pistachios, raisins and dried apricots bring a fair amount. Care must be taken when eating and seasoning these foods: using too much salt, so excessive use of sodium, could inhibit potassium absorption.

The 5 fruits rich in potassium: what are they?

Daily potassium requirement

The daily potassium requirement for adults is 800 mg a day . Absorbed by the small intestine, potassium is then eliminated with urine, sweat and feces.