Potassium is a very important mineral for the body, since without it it could not perform certain functions correctly. It is a type of electrolyte, a mineral that is present in many of the liquid substances in the body, such as blood or urine, as well as tissues. These substances called electrolytes, such as potassium, are obtained through food and therefore it is essential to have a well balanced diet, so that the body is nutritionally covered.
Varied and balanced diet
Food is what provides the body with all the substances necessary to stay healthy, so it is essential that foods from all groups are included. This is the best way to ensure that your family's diet is nutritionally complete. Any nutritional deficiency can pose a serious risk to everyone's health, especially children.
Plan well the menu of each week, to include foods rich in potassium. So that you can organize meals for the whole family with foods from all groups. Even if it takes a few minutes, planning the menu will help you not only to control what the children eat, but also, you can save a lot of time and money on the weekly purchase.
Potassium rich foods
Many foods contain potassium, but These are the ones that contain the highest percentage of this mineral:
- Fruits: The best known source of potassium is the banana, but it is not the only one. You also get it from kiwi, melon, citrus fruits such as orange, grapefruit or lemon. And even dried fruits such as dried apricots or raisins.
- Vegetables and vegetables: Like the potato, broccoli or the beans
- The meat: Both red meats like white, are an important source of potassium
- Fishes: Especially the salmon, sardines or cod
- Dairy: So much milk as dairy derivatives, contain significant amounts of potassium. So it is essential that the daily diet contains several servings of dairy.
- Legumes and legumes: like soybeans, beans, chickpeas or lentils
Foods with the highest percentage of potassium
Although the banana is the best known food rich in potassium, it is not the one that contains the greatest amount of this mineral. Here is the list of the 8 foods that have the most potassium they contain.
- Textured soy: A product that in recent years has become fashionable, for all those who choose a diet without meat. It is a food rich in a large amount of nutrients, such as potassium. Furthermore, it is an important source of protein, being a very low-fat food.
- Pistachios: Very healthy, although also very caloric, so it is recommended to take this dried fruit in moderation. Still, 100 grams of pistachios provide a third of the recommended daily amount potassium.
- The yogurt: Each serving contains more than 200 mg potassium, so do not hesitate to include this food daily in the diet of the whole family.
- The potato: Besides being a food delicious and easy to digest, sweet potatoes contain large amounts of potassium
- avocado: A food with great nutritional properties. With half avocado you already get more than twice the amount of potassium than with a banana.
- Watermelon: Besides being a delicious fruit, refreshing and low in calories, is an important source of potassium.
- The thistle: A vegetable that is in full season and that should not be missing in your winter stews. In addition to potassium, it contains a substance called inulin, which is metabolizes directly without the need for insulin. That is, a vegetable suitable for all people, including diabetics.
- The spinach: Even if they are in last place, it is of the food with the highest percentage of potassium. About 100 grams of this food provide more than 550 mg of potassium. Although to fully enjoy all the benefits of spinach, it is best to take them raw.