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The human body needs potassium to manage normal blood pressure, transport nutrients into cells, and support healthy nervous and muscle systems. Potassium is also essential since the human body cannot produce it. Unfortunately, most modern people do not get enough potassium through their diet. According to a World Health Organization (WHO) survey, only 0.33% get enough potassium from foods. Among them, the most popular food is bananas, which are considered one of the main sources of potassium in many countries. Still, those who want to increase their nutrient intake can count on other excellent sources of potassium, such as potatoes or avocados.
- For women between 14-18 years of age, 2300 mg daily
- For women above 19 years, 2600 mg daily
- For pregnant and lactating women, 2500-2900 mg daily
- For men between 14-18 years, 3000 mg
- For men above 19 years, 3400 mg
Importance of taking a Potassium-enriched diet:
Potassium is an essential mineral that helps maintain the proper balance of fluids in the body. It is found in fruits, vegetables, fish and milk. Most potassium is found in the foods we eat, but it can also be found in many common medications. Potassium may help reduce blood pressure by helping blood vessels dilate (expand) when constricting (narrow). This may help prevent the build-up of sodium (salt) inside cells that occurs during intense periods of exercise or stress
- helps maintain fluid balance in the body
- affects nerve conduction and muscle contraction, and relaxation
- helps maintain healthy bones
- contributes to normal muscle function
- plays a role in energy metabolism
- it helps prevent kidney stones
- protect against some cancers.
Potassium tablets are often prescribed for people who don't get enough in their diet. But if you're taking one of these supplements regularly, you must talk to your doctor about any side effects you may experience. Potassium is an important nutrient for everyone to get enough of because of it. If you are going for a supplement, you can go for Heathvit's potassium iodide chemical formula because it will offer a range of benefits for your physical and mental health. These potassium iodide tablets help balance stress, reduce hyperthyroidism symptoms, and are beneficial for chronic bronchitis.
Potassium-enriched food options:
When we talk about potassium-enriched food options, the first thing that stuck any nutritionist’s mind is eating adequate bananas. People suffering from potassium deficiency are advised to have at least one banana daily. A medium banana contains at least 125 mg of potassium, which means you can consume at least upto 6 bananas a day to reach the recommended level (only if you do not have other food options).
After bananas, another healthy potassium-enriched food option is Avocados. It is consumed by most fitness lovers worldwide. Rather than potassium, Avocados are also packed with healthy fats, vitamins, and folate. Half an avocado without skin and seed almost contains 340 mg of potassium, equivalent to bananas. It helps burn belly fat and maintain blood pressure.
If you are a calorie-watching person, substitute regular potatoes with sweet potatoes. They are one of the most nutritious ways to support your daily potassium intake. A cup of mashed sweet potatoes fulfils almost 60% of your daily potassium intake. In addition, sweet potatoes are low in fat and high in protein, vitamin A, fibre, and complex carbs.
One of the nutrient-dense leafy veggies. In most cases, when you feel weak or suffer from a regular cough and cold, most doctors recommend spinach soup because it helps boost your immunity system. 190 grams of frozen spinach contains almost 16% of your potassium intake. Spinach helps to curb appetite, boost hydration, and develops eye health.
This delicious fruit contains high water content. Watermelons are recommended for people who suffer from dehydration, especially in summer. Most people consume it in the form of juice, but nutritionists recommend eating it raw. Just 2 wedges (almost 550 grams) of watermelon contains 14% of daily potassium intake. Including watermelon in your diet is essential because it contains healthy carbs, fats, protein, and fibre. Also, the lush red melon is an excellent source of Magnesium, Vitamin A and C.
Consumed by most people in India, this drink is known for its power to hydrate your body, especially in the summertime. It contains vital electrolytes that draw water into your body cells. The natural sugar in coconut water boosts your energy, especially while working out and stimulates fat burning. 240ml of coconut water contains almost 13% of the daily potassium requirement, and it is also an excellent source of magnesium, sodium, and manganese.
Lean and fatty fish are high in potassium. It depends on what kind of fish you choose; for example, half a fillet of salmon contains 718.7 mg of potassium, whereas the same serving of tuna contains 803.9 mg of potassium.