In this blog, you will know Potassium rich foods and other things in which Potassium is found. There are different Potassium rich foods like Potassium in Banana. Sources of Potassium rich foods are mentioned below this paragraph. Potassium is the third most abundant mineral in the body. It is a vital nutrient that may be found in many foods and can also be purchased as a dietary supplement. Potassium is found in all of the body tissues.
Sodium, the principal regulator of extracellular fluid volume, including plasma volume, has significant interaction with potassium. Potassium is absorbed predominantly through passive diffusion in the small intestine. Approximately 90% of ingested potassium is absorbed and used to keep intracellular and extracellular potassium concentrations normal.
Sources of potassium rich foods :
- Beet green
- Yams
- Pinto beans
- White potatoes
- Portobello mushrooms
- Avocado
- Sweet potato
- Spinach
- Kale
- Salmon
- Peas
- Banana
Functions of Potassium rich foods:
- The main function of potassium in body is to serve as an electrolyte
- It regulates the heartbeat
- Includes effective nerve and muscle function
- Vital for synthesizing protein
- Metabolizing carbohydrates
- It helps the body regulate fluid
- Important to nervous system
- Helps regulate heart contractions
- Help reduce blood pressure
- Protect against strokes
- Prevent osteoporosis
- Help prevent kidney stones
- May reduce water retention
How much potassium do I need per day?
The intake of potassium depends on your age, sex, and life stage. The DRV for healthy individuals (over the age of 18) is 3500 mg of potassium per day, including during pregnancy. Potassium requirements during lactation can reach 4000 mg per day. We can receive adequate potassium from a number of foods in our diets.
How much potassium in these food:
- Raw baby spinach: 10% of DVR
- Banana: 15% of DVR
- Boiled potatoes: 13% of DVR
- Lima beans: 20%
- Hubbard squash: 16% DV
- Low fat yogurt: 12% DV
- Crimini mushroom: 8% DV
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