Foods rich in potassium such as nuts, beans and pumpkin seeds are important for the health of the body because they are useful for the skeletal system, skin and hair. Let's find out better.
Bananas among foods rich in potassium
Properties of potassium
Potassium is an important mineral for the health of the body, it represents almost 5% of all the minerals contained in the body and is found mostly in the cells, but also in the blood and in other liquids.
Its function is fundamental for many things: it protects the skeletal system, the skin and hair, maintaining balanced levels of phosphorus and calcium; regulates muscle functioning and contractions, including heart function; controls the osmotic pressure and helps eliminate excess fluids, preventing the formation of water retention and cellulite; finally, it regulates the body's acid base balance.
Potassium is one of the essential minerals for the body, in the absence of which disorders can occur. In the summer, he risks being excessively dispersed with sweat, particularly if it is so hot or if he exceeds in physical activity.
Foods that contain greater amounts of potassium are those of vegetable origin, especially fresh and dried fruit and, as we will see better below, it is also found in algae, tea and coffee, potatoes, spinach and in coconut water, used as a natural tonic for sportsmen and in summer.
Main foods rich in potassium
Potassium is a mineral found in various foods, especially of vegetable origin, here is what.
Bananas
Bananas are the first fruit that generally comes to mind when it comes to potassium: those who do a lot of sport or lose a lot of liquids must always have a banana on hand to recharge, in fact it is perfect even 40-50 minutes after physical activity to replenish tired muscles with glycogen and new energy. A medium sized banana contains about 400 milligrams of potassium. The best time to eat them is mid-morning and mid-afternoon.
Grapes
Fresh grapes, but also dried or pass raisins, white grapes, black grapes, rosé grapes: here is another important source of potassium, just think that 100 grams of dried raisins contain more than 800 milligrams of potassium . Good habit is to stock up for breakfast, a handful together with morning cereal, or a mid-afternoon snack and snack. A fanciful idea can also be to enrich your precious aperitifs with precious mineral: try an amazing contrast eating together dried raisins and salted peanuts.
Apricots and dried figs
Dried apricots contain a good dose of potassium: about ten dried apricots contain about 1000 milligrams. If you are lucky enough to have an apricot tree, you can also produce it yourself, leaving it to dry in the sun and keeping it for the first cold. Dried figs also contain fairly large quantities. Both fruits are excellent for fighting low blood pressure.
Pumpkin seeds
Pumpkin seeds are among the most oil-rich seeds of potassium. They are good for women, but also for men, to maintain regular prostate activity. They are small mineral resources to be consumed daily, a handful a day, as they do in Romania, munching them along the roads, while chatting outside the houses, on hot summer afternoons, along with sunflower seeds, or making them a special ingredient in salads, soups and side dishes of mixed vegetables. Even the pine nuts contain discrete quantities.
Discover also the properties and benefits of pine nuts
Avocado
Among the fruit we still remember the avocado, a fruit rich in potassium that can be consumed a couple of times a week, in the form of guacamole or chopped in summer salads. An absolutely ripe fruit to buy, when touching it feels soft under the fingertips, so creamy that it can also enter as a special ingredient in summer soups, or in sandwiches and sandwiches instead of sauces.
Potatoes
If you want to increase your daily potassium needs, treat yourself to potatoes from time to time. These are in fact excellent sources: a medium-sized potato contains almost 7 grams of potassium, an amount that increases if you also eat the peel. It is a good habit to use potatoes also in minestrone, in past and velvety, as well as in first courses, for example together with green beans in the preparation of pasta with pesto.
beans
Black, borlotti, cannellini, white: beans can be considered among the most potassium-rich legumes, followed immediately by lentils and soy, whose flour is very rich. 100 grams of boiled beans sign about 500 milligrams of potassium.
Beans, as well as used in the classic way, as vegetables or in soups and with rice and pasta, can become a special ingredient in meatballs and pates. Also the dried broad beans and chickpeas contain discrete quantities.
Algae and mushrooms
Algae, also known as sea vegetables, feed on sea water, assimilating all the elements, especially iodine, calcium, magnesium and potassium; they are important helpers of the liver and kidneys, activate the body's immune defenses, strengthen bones, hair and nails. In particular Agar agar, also used as a thickener, naturally rich in fiber, reduces hunger thanks to its satiating properties, is considered a slimming food. Spirulina is sold as an ingredient in gomasio, a condiment consisting of whole sea salt, toasted sesame seeds and powdered spirulina algae, but can be purchased in the form of flakes or powder and used as a condiment.
Often underestimated, dried mushrooms, but also fresh white champignons, are among the best sources of potassium.
Daily potassium requirement
The recommended daily dose of potassium is around 3/4 grams on average. In young children it is smaller, lowering up to 800mg, then going up to six years around 2 grams per day.
The need in adolescence stabilizes around three grams and increases in pregnant and lactating women, reaching even 5 grams per day. The occurrence of deficiencies of this mineral is something very rare, as it is found in good doses in many foods, including, in addition to those mentioned above, also beverages such as tea and coffee .
You can learn more about the symptoms, causes and remedies against potassium deficiency
Potassium rich recipe
A good single dish rich in potassium, which combines proteins and carbohydrates in a balanced way, can be a nice potato salad . Here is the recipe for potato and bean salad.
Ingredients for a couple of people : three or four medium-sized potatoes, a cup of borlotti beans, half a ripe avocado, a small hand of pumpkin seeds, salt, pepper, lemon, extra virgin olive oil, chives or parsley, to pleasure.
Procedure : boil the potatoes with the peel for as long as necessary, once cooled, remove the peel, cut them into rather large cubes and mix them together with the cup of previously boiled Borlotti beans. Add the avocado cut into small cubes, the pumpkin seeds, salt, pepper, lemon, three tablespoons of oil and the chives or parsley. Mix everything well, if the avocado is ripe it will also form a delicious creamy sauce. Enjoy your meal!
