7 Foods That Have More Potassium Than Bananas

1. The body's need for potassium

According to Dr. Nguyen Thi Thanh Phuong - Head of Internal Medicine A, Friendship Hospital, potassium is one of the main electrolytes along with sodium that participates in regulating water and electrolyte balance to help maintain normal functioning of organs in the body. Potassium ensures membrane potential, neuromuscular excitability, and helps muscle activity, including the heart muscle.

Potassium is an important electrolyte necessary for healthy body function. The daily potassium requirement for normal people is about 3,500 - 4,700 mg, which is obtained mainly through food sources. Specifically, men aged 19 and older are recommended to have 3,400 mg of potassium per day and women aged 19 and older are recommended to have 2,600 mg of potassium per day.

There are many familiar foods in nature that contain high levels of potassium.

WHO 2012 recommendations show that increasing potassium intake will help reduce blood pressure, reduce the risk of cardiovascular disease, stroke, coronary heart disease. Adding 391 mg of potassium to the daily diet will reduce the risk of stroke by 40%.

To get enough potassium, people should increase their intake of potassium-rich foods, such as fruits and vegetables, instead of taking supplements. Supplements should only be taken after consulting and being prescribed by a doctor.

With dietary potassium being almost completely absorbed, choosing foods high in potassium is important for both physical and mental health. There are many common foods that are naturally high in potassium. Bananas contain some potassium (330mg/100g) but they are also high in carbohydrates, with 20g of carbohydrates/100g.

There are many low-carb friendly foods that are much higher in potassium than bananas that can help you meet your recommended potassium intake. Foods rich in this micronutrient include parsley, dried apricots, chocolate, almonds, potatoes, bamboo shoots, bananas, papaya, avocados, soybeans, vegetables, meat and fish.

2. Some foods are high in potassium

If you need to increase the amount of potassium in your diet, choose healthy low-carb, potassium-rich foods to add to your menu.

Almonds are high in potassium and low in carbs.

Almonds are a great low-carb snack as they contain 6.9g of carbs per 100g. Almonds are also a good source of potassium, containing 834mg of potassium per 100g.

Almonds are a nutritious nut with many health benefits.

Sunflower seeds

Sprinkling sunflower seeds on your breakfast is a delicious way to add some healthy fats and potassium. Sunflower seeds contain 710mg of potassium per 100g, or 213mg in a 30g serving. In terms of carbohydrates, sunflower seeds provide 5.6g of carbohydrates per 30g serving, or 18.6g per 100g.

Spinach

Containing only 0.2g of carbohydrates per 100g, this is an incredibly versatile vegetable that can be added to almost any meal. Containing 682mg of potassium per 100g, spinach is an easy way to add potassium to your diet.

Avocado

Avocados are a staple in a low-carb diet because they are a source of healthy fats and fiber and contain only 1.9g of carbs per 100g. A medium avocado also provides 630mg of potassium.

Salmon

For a potassium-rich meal, try baby spinach and avocado with a grilled salmon fillet. Like avocado, salmon is a great source of healthy fats and low-carb nutrients, including 357mg of potassium per 100g.

Canned sardines

Canned sardines are an easy way to add nutrients to your meals. They are long lasting, easy to carry and contain 410mg of potassium per 100g. With 0g of carbohydrates per 100g, sardines make a great quick lunch with some salad leaves, spinach and sunflower seeds.

100g of canned sardines contain 410mg of potassium.

Broccoli

Like spinach, broccoli is an incredibly versatile vegetable that can be eaten raw, steamed or roasted, or added to chili, stews or cheese bakes. Providing 3.1g of carbohydrates and 397mg of potassium per 100g, broccoli is a delicious low-carb addition to almost any meal.

Even though the body gets potassium from food, some people still don't get enough. If you're not sure whether you need a potassium supplement, talk to your doctor or dietitian.

Source: https://giadinh.suckhoedoisong.vn/7-loai-thuc-pham-chua-nhieu-kali-hon-chuoi-172240920173435395.htm