Health Benefits of Potassium

Health Benefits of Potassium

Health Benefits of Potassium

Introduction:

Potassium plays a vital role in maintaining good health, but it’s not always easy to get the required amount from the food you eat.

Potassium is present in every body cell.  It is a very important mineral for the function of all our cells, tissues, and organs. It is also a substance that removes the electricity in the body along with calcium, sodium, and magnesium. Potassium is required to transport ions between cells  this is a major factor in metabolism; helps in muscle contractions, fluid balance and keeps the heart beating.

In case you take medicines that waste your potassium like diuretics, your body will excrete potassium in the urine. In order to compensate the loss of potassium, you need to take a diet that contains and fulfills the daily requirements of potassium.

It’s very much crucial to eat potassium on a daily basis to be healthy and to help prevent certain chronic conditions. Deficiency of potassium could affect long-term health.

Functions:

  • Regulates heart function
  • Reduces muscle growth
  • Build proteins
  • Maintain proper functioning of cells and tissues
  • Important role in kidney function
  • Control the acid-base balance

Sources:

  • Fish
  • Squash
  • Yogurt
  • Fruits like banana
  • Cereals
  • Milk
  • Beans
  • Vegetables like tomatoes

A deficiency of potassium may cause depression, insomnia, hypokalemia, and muscular weakness.

Foods that are rich in potassium

Potatoes

Be it white, red or sweet, potatoes can be a rich source of potassium; around 900 mg of the supplement can be found in only one medium Russet potato. These well-known complex carbs are likewise high in vitamin C, vitamin B6, iron, and fiber (particularly in the skin). Try to avoid frying potatoes; baking potatoes is ostensibly one of the most advantageous approaches to set them up.

Sun dried tomatoes

Fresh tomatoes contain potassium though you’ll get even more from tomatoes in other structures like tomato paste, tomato sauce, and even sun-dried tomatoes, which contain greater than 11.8 grams of potassium per cup (or around 40 percent of your daily recommended intake). Sun-dried tomatoes are low in fat, additionally high in fiber, protein, and vitamin C that improve both digestive and immune system health condition.

Kidney beans

Kidney beans are usually eaten well cooked. On the off chance that you are fond of kidney beans, discovering more approaches to add them to your suppers might be exactly what you have to get more potassium into your eating routine. Kidney beans are an extraordinary source of potassium, with more than 600 mg for each cup. They are also enriched with carbs and fiber.

Dried fruits: Apricots, peaches, and figs

Try dried Apricots for an extraordinary potassium-rich snack that can even fulfill a sugar craving. Apricots are entirely advantageous to your wellbeing when served dry, or got dried out, which causes supplement levels to end up more concentrated. Only one glass can get you around 33% of the prescribed every day potassium level, or around 1,500 mg.

Bananas

Creamy rich and sweet bananas are a favorite food for many people of different ages. Bananas are one of the foods rich in potassium and fiber, know that containing more than 400 mg of potassium each. Bananas make a healthy high-energy snack and are more beneficial for athletes. They are low-fat food and keep the cholesterol levels in check.

Avocado

On the off chance that avocado isn’t a staple in your home yet, you ought to presumably begin adding it to your basic need list. This supplement dense food is rich in potassium – containing 975 mg in one avocado – and additionally vitamins and heart-solid fats, moreover it is normally free of sodium and cholesterol. Fortunately, avocado is versatile to the point that you can consolidate it into any meal of the day. Avocados also constitute approximately 20 vitamins and found to be beneficial plant compounds that provide proper nutrient quality to your diet.

 White beans

Whether you cook them or add them to a soup these legumes, like other beans, are an incredible source of protein, starch, and fiber. In just a half-cup of white beans, you obtain 595 milligrams of potassium. White beans are also a great source of iron, which is required to make the oxygen-carrying proteins.

Benefits:

Potassium Protects the Heart, Brain, and More

In a recent article published by the International health sited at the Johns Hopkins Medical Institution, it claims thatPotassium in the diet lowers blood pressure. High Blood Pressure is identified as one of the key aspect that raises the risk factor for stroke and heart disease. Research studies have shown that intake of potassium rich foods greatly reduces thickening of the blood vessel and protects blood vessels from damage. Potassium may also improve bone strength by safeguarding against bone loss and diminish the vulnerability to develop kidney stones.

Potassium assists in Better Blood Pressure

Potassium is important in the diet, but it’s more than just a mineral. Diets that include foods rich in potassium are associated with lower blood pressure, but it’s not solely due to the potassium functioning.

Studies prove that the result of Dietary Approaches to Stop Hypertension (DASH) has shown a huge impact on lowering blood pressure frequently in just a few weeks. Experts suggest 4.7 grams of dietary potassium a day for adults to incorporate in a balanced diet.

But average intake is lower for U.S. adults, which is about 3,200 milligrams per day of potassium in men, and women average 2,400 milligrams.

Stroke:

Potassium assumes a vital part in keeping brain capacity at an ordinary level. Large amounts of potassium permit more oxygen to achieve the cerebrum, in this way triggering neural action and expanding psychological capacity. There is a justifiable reason behind why individuals call bananas brain food; they contain astonishingly large amounts of potassium! It is of incredible significance in protecting stroke in the human cerebrum.

 Low blood sugar:

A reduction in the potassium level causes a drop in glucose. Diminishes in glucose can bring about sweating, migraine, shortcoming, trembling and nervousness. An intake of potassium chloride and sodium gives quick alleviation from such circumstances. This is additionally why diabetic patients are urged to keep their potassium levels ordinary, to decrease the odds of capricious rise and plunges in their glucose and insulin levels by balancing out the glucose levels all through the body.

Muscle disorders:

Potassium assumes an imperative part in consistent muscle compression. The vast majority of the potassium particles in the human body are situated in the muscle cells. An adequate concentration of potassium is required for the standard constriction and muscle relaxation. It keeps up ideal muscle and nerve capacity and keeps our reflexes quick since it fortifies the neural network of muscles and the brain.

Bone Health:

The advantages of potassium even stretch out to enhancing the wellbeing of your bones. There are certain characteristics of potassium, which neutralize different acids all through the body, which hold and protect calcium, making it out of reach to use for bone quality and durability.

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