6 fruits and milk that supplement potassium to reduce the risk of stroke

Research shows that adding 391 mg of potassium to your daily diet can reduce the risk of stroke by 40%. This substance is abundant in bananas, milk, avocados...

6 loại quả và sữa bổ sung kali giảm nguy cơ đột quỵ

Tomatoes can be made into many healthy dishes. (Source: Pixabay)

Potassium is an important nutrient that helps regulate fluid levels in the body, supports muscle recovery, stabilizes nervous system activity, and many other functions.

According to the recommendation of the US Food and Drug Administration (FDA), the amount of potassium needed each day is 4,700 mg. The recommendation of the World Health Organization (WHO) indicates that potassium supplementation helps reduce blood pressure, reducing the risk of cardiovascular diseases and stroke.

Adding 391 mg of this substance to your daily diet can reduce your risk of stroke by 40%. Here are some potassium-rich foods to add to your menu.

Banana

According to the US Department of Agriculture , a medium banana provides 375 mg of potassium, which is 11% of the recommended daily intake for men and 16% for women. Bananas are also a good source of magnesium and antioxidants, which are good for your health.

Pumpkin

Pumpkin contains many essential nutrients for the body. 100g of pumpkin provides 340mg of potassium. Pumpkin can be cooked into many healthy dishes, increasing nutrients for the body.

Beans

Beans are not only a healthy source of plant-based protein and fiber, but they also contain a large amount of potassium. A half-cup of beans provides an average of 356 mg of potassium, with black beans topping the list at 370 mg.

Tomato

One medium tomato provides 292 mg of potassium. Tomatoes can be used in many healthy dishes. Sun-dried tomatoes have even more potassium, 925 mg in half a cup.

Avocado

Avocados are not only rich in healthy fats and fiber, but they are also high in potassium. Half a cup of mashed avocado provides 560 mg of potassium. Research shows that adding avocado to your diet can help improve heart health and aid in weight loss.

Potato

Potatoes are rich in minerals such as phosphorus, magnesium, potassium... A medium-sized potato contains about 952 mg of potassium. Potatoes can be prepared in many ways, but should be steamed or boiled to retain the most nutrients.

Milk

A cup of whole milk provides 370 mg of potassium, while the same amount of skim milk provides more than 400 mg of this substance. The lower the fat content in milk, the higher the potassium content. Drinking milk every day is a very good habit for health and body shape.

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