Potassium Benefits, Dosage Recommendations, and Top 10 Foods

Potassium Benefits, Dosage Recommendations, and Top 10 Foods

One needs to consume an adequate amount of potassium-rich foods daily. Potassium is indeed an essential nutrient that is used to maintain fluid as well as electrolyte balance in the body.

Potassium happens to be the third most abundant mineral in one’s body and a required mineral for the function of several organs, including the heart, kidneys, brain as well as muscular tissues. It also does play an important role in keeping the body hydrated and also works with sodium to support cellular function with one’s body’s sodium-potassium pump.

Symptoms of low potassium are highly undesirable and can also include severe headaches, dehydration, heart palpitations and swelling of glands as well as tissues. Potassium from natural food sources, such as the list of potassium-rich foods below, is considered to be very safe as well as very healthy.

Top 10 Foods High in Potassium

1. Avocado

Avocado is definitely one of the favorite potassium-rich foods. One needs to focus on the effects and benefits of avocado consumption on metabolic disease risk factors. Avocado is a healthy diet as well as an increased nutrient intake and a decreased likelihood of developing metabolic syndrome.

2. Acorn Squash

Acorn squash is a vegetable source of potassium that really is popular as it contains high levels of antioxidants. This type of antioxidant is well-known for helping to prevent and fight various types of cancer, including skin, breast, lung and prostate cancer.

3. Spinach

Spinach a potassium-rich food and contains plant chloroplast glycoglycerolipids, which are believed to act as cancer-fighting agents

4. Sweet Potato

Sweet potatoes – Ways to include sweet potatoes in the diet are potassium-rich foods that contain a higher density of nutrients as compared to white potatoes. Sweet potatoes also happen to be high in beta-carotene, vitamin C and vitamin B6. Plus, sweet potatoes have been shown in scientific animal research to exhibit anti-ulcer activity and are indeed likely helpful in the successful treatment of peptic ulcers.

Potassium Benefits, Dosage Recommendations, and Top 10 Foods5. Wild-Caught Salmon

In addition to potassium as well as other vitamins, minerals, and protein, wild-caught salmon is no doubt loaded with health-promoting omega-3 fatty acids. The benefits of these essential fatty acids do include decreasing the risk of heart disease as well as stroke while also helping reduce symptoms of depression, high blood pressure, attention deficit hyperactivity disorder, joint pain and chronic skin ailments like eczema.

6. Dried Apricots

Dried apricots do provide a quick and easy way to add potassium to one’s diet. Epidemiological studies have actually shown that people who do consume dried apricot and other dried fruits tend to have healthier overall diets with more nutrients as well as lower body weight. In moderation, dried fruit can indeed be healthy, and is a potassium-rich snack choice.

7. Pomegranate

Pomegranate seeds and their juice are indeed awesome fruit sources of potassium. They are also loaded with fiber, vitamin C and vitamin K, among other nutrients. It is also a top aphrodisiac food due to its ability to reduce cortisol levels in one’s body. Pomegranate juice is a healthy fruit juice in the world.

8. Coconut Water

Coconut water is potassium riches it contains electrolytes and is not high in sugar or calories. Coconut water has in fact been used in emergency situations as an IV hydration fluid.

9. White Beans

Beans contain a significant dose of potassium per serving and are rich in fiber. White beans do help lower one’s risk of diabetes and heart disease. High-fiber diets also do encourage a healthy waistline.

10. Banana

Bananas are known to be a good source of potassium. Yet they are relatively high in sugar and carbohydrates. It is recommended as a quick source of energy after a workout. It is nutrient-rich recovery food to help repair muscle and balance water retention. Exercising, especially an intense workout is one of the major ways that one’s potassium levels can get drained so it is good to consume potassium-rich foods like bananas. Scientific research has also shown that bananas are rich in dopamine, a major mood-enhancing hormone.

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