Foods rich in potassium To prevent stroke is a matter of great interest to many people because the risk of stroke is increasing and younger. If you are also concerned about this issue, try the following food groups that are high in potassium and can help prevent stroke.
The role of potassium in health
Potassium is a mineral and electrolyte that plays an important role in the body’s functions. Including helping to regulate heart rate and blood pressure, is a proper neurotransmitter. There is also protein synthesis, glycogen synthesis (as a storage form of glucose), and muscle contraction. It is one of the major minerals responsible for maintaining osmotic pressure in the intracellular and extracellular environments.
Risk factors for hypokalemia such as inflammatory bowel disease. Using diuretics that deplete potassium, drinking excessively, using laxatives, or having severe vomiting or diarrhea. Phenomenon of anorexia nervosa or bulimia, congestive heart failure.
Potassium is commonly found naturally in most fruits, vegetables, legumes, and nuts. In healthy people with normal kidney function, it is very rare that blood potassium levels are abnormally low or high.
The best way to meet your potassium needs is to eat a diet rich in fruits, vegetables, beans, and whole grains, as well as some protein sources like salmon. Any person taking potassium supplements should be monitored and directed by a specialist. Careful attention should be paid to processed foods, especially for those with kidney disease, who are at risk of developing hyperkalemia.
Daily requirement of potassium
Your age, gender, and health status will determine the amount of potassium you need to consume each day. Men 19 years of age and older will be recommended to have 3,400 mg (milligrams) of potassium per day, and for women 19 years of age and older will be recommended to have 2,600 mg of potassium per day.
To get enough potassium, you should usually increase your intake of potassium-rich foods. Such as fruits and vegetables, instead of using food supplements. The best way to meet your potassium needs is to eat a variety of whole foods. These include vegetables (like sweet potatoes, squash, and dried beans), fruits like avocados, oranges, bananas, low-fat dairy, and certain protein sources like salmon or chicken. It is estimated that the body absorbs between 85 and 90 percent of the potassium found in the diet.
If you regularly eat fruits and vegetables, you will increase your potassium as well as fiber. When increasing fiber, you need to pay attention to increase it slowly so that you do not have gas and bloating. Also, make sure to drink enough water every day to prevent possible complications such as constipation and in more serious cases intestinal obstruction.
Food sources rich in potassium
Experts recommend getting potassium from potassium-rich food sources, rather than taking supplements. Make a note of the foods below to plan a meal that provides more potassium!
Fruits that contain a lot of potassium include bananas, oranges, avocados, cantaloupe, and dates. Regularly eat fruits every day to add potassium and vitamins to the body.
The naringenin found in fruits such as grapefruit, oranges, and lemons is similar to an antioxidant that helps the body burn excess fat and maintain a stable weight. Grapefruit also works to reduce blood sugar, keep blood sugar stable, reduce the risk of cardiovascular diseases. This food is also extremely good for the group of people who are at risk of obesity.
Green vegetables are one of the most potassium- and nutrient-dense foods available. One study found that eating at least one serving of green vegetables a day can help slow age-related cognitive decline.
Green leafy vegetables with low calorie content, contain quite a lot of vitamins and minerals, especially potassium.
The potassium content in 1 medium white potato (including the skin) is about 930mg. According to the composition analysis, white potatoes are also classified in the “team” of foods rich in potassium. This is a potato that nutritionists appreciate and recommend to eat. However, you need to limit the use of fried potatoes with too much fat!
In ripe tomatoes contain a lot of vitamins, especially vitamin A, and vitamin C. These are vitamins that are good for the brain and nerves to help you prevent stroke. Lycopene present in ripe tomatoes has anti-cancer effects as well as protects brain cells from oxidative damage.
In addition, tomatoes also have the effect of clearing heat and detoxifying. Helps regulate blood sugar and lowers blood pressure. Note that you only eat ripe tomatoes because green tomatoes will contain many toxins.
The cool fruit helps to cool down the body and adds up to 641 mg of potassium if you take 2 pieces per day. In addition, nutritionists have also shown that watermelon is also effective in reducing the risk of cancer.
With a delicious, extremely attractive taste, you can process watermelon into juice or smoothies to enjoy on hot summer days.
Spinach is very rich in potassium, so you should be careful if consuming too much of this vegetable can be harmful for those with kidney problems. This is because potassium crystals can form in the kidneys, which do not dissolve and make this kidney disease worse. So you should be careful not to abuse too much spinach every day. Eating 1-2 times a week is appropriate.
Once cooked, although radish has a slightly bitter taste, it is a very high potassium food (644 mg/100g). What’s more, it’s a rich source of potassium, antioxidants, and folate.
If you are a person interested in beauty as well as health care, you will probably be familiar with the great benefits of black beans. In 1 cup of black beans often provide a lot of potassium, protein, fiber and 740mg of potassium.
Similar to black beans, white beans are a rich source of potassium. In 262g of white beans, there are about 1189 mg of potassium and a large amount of protein and fiber, which is beneficial for the body.
The potassium content in 1 cup of cooked pumpkin is about 896mg. Not only with abundant potassium content, pumpkin contains many wonderful micronutrients for health, especially the brain.
Kale is also on the list of foods rich in potassium. In 36g of cooked spinach contains up to 961mg (20% DV) of potassium. You can prepare this rainbow radish dish so that your body is full of nutrients such as potassium, calcium, iron and vitamin A, vitamin C, and vitamin K.
Dairy products are rich in nutrients such as calcium, potassium and magnesium. Milk in general, especially soy milk, is very good for people with high blood pressure and can also prevent atherosclerosis.
In yogurt products, there will be many probiotics and beneficial bacteria, which help improve the digestive system and keep your intestines working properly. A can of fat-free yogurt usually contains 573 mg of potassium and also provides calcium for strong bones.
Some types of fish
Fish in general, and especially canned salmon, is a food rich in potassium. It is extremely beneficial for heart health because salmon is rich in omega-3 and canned salmon is also easy to use. Each 5 oz (about 28.34g) of canned salmon has about 487 mg of potassium (10% DV) for the body.
Other potassium-rich foods include:
- Brown rice or other types of rice.
- Cereal bran and cereal grains.
Types of beans
Beans are a low-fat and high-protein food. Soybeans, peas, black beans, … are legumes rich in nutrients such as potassium, protein, fat, vitamins A, B1, Fe, Mg, mineral salts, etc. These are sources of potassium as well as other nutrients. Rich in protein and fiber for the body. Eating a lot of beans will help the body control the high risk of stroke.
Alkaline ionized water
Alkaline ionized water Considered a potassium-rich drink. Potassium is generally an electrolyte element, which helps regulate water balance in the body. At the same time, potassium also increases excitement for the nervous system, and reduces the risk of high blood pressure and stroke. Besides, potassium also affects the activities of many enzymes in the body. And is the main component in nerve tissue, glandular tissue, bone tissue.
So drinking alkaline ionized water daily will provide a necessary amount of potassium for the body.
When do you need a potassium supplement?
In addition to getting more potassium in your diet, potassium levels in the body are also affected by many factors, including: kidney function, hormones, prescription and over-the-counter medications . Therefore, the cases to note when using potassium-rich foods regularly:
- People taking thiazide diuretics to treat high blood pressure may also need more potassium. That’s because thiazide diuretics reduce the amount of potassium in the body. Steroids and laxatives are also a major cause of low potassium levels.
- People who take blood pressure medications, beta-blockers, and ACE inhibitors, which increase potassium in your body. If kidney function declines, you need to limit your daily potassium intake.
In short, you should consult with your doctor about all medications that affect potassium levels in the body to know how to adjust your diet.
Hopefully through this article you have gained more information about potassium-rich foods and know how to supplement potassium for the body in the most reasonable way.
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John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.