potassium in food
A mineral element of potassium is necessary fornormal functioning of the body. It contributes to the regulation of water balance, is responsible for the normalization of the heart rhythm of a person. Thanks to the salts of this mineral, excess water is eliminated from the body, the puffiness is removed, the delay of urine release disappears. The normal level of this element in the body helps to cleanse of toxins, toxins, lower blood pressure. During the reception of K +, the saturation of the brain with oxygen improves. Lack of it is characterized by a general weakness of the body, tingling the tips of the fingers and toes, there may be edema and a feeling of "lumbago" in the joints.
Different is the content of potassium in foodspower supply. The daily requirement for an organism depends on such indicators as the age and the state of human health. At the age of 14 years, 600 milligrams should be consumed daily. The necessary norm for a growing organism (adolescence) is about 1.2 g. The need for an increase in the daily dose of K + increases with sports, a variety of physical loads and at the age of 40 years.
So what foods contain potassium?
Potassium in foods of plant origin contains:
- in dried apricots, molasses black (more than 1500 mg in 100 grams);
- in wheat bran, suede (less than 1500 mg in 100 g.);
- in pine nuts, parsley, peanuts, sunflower seeds, potatoes in uniform (more than 500 mg.);
- in avocado, walnuts, apples (less than 500 mg per 100 g of product);
- also contained in yeast.
Potassium in foods such as fish andmilk, is contained in less significant quantities. You can put the first place in the content of K + dried fruits, especially raisins. So in 100 grams of dried apricots the content of the mineral element is 1800 - 1900 milligrams, which is a daily dose for a person who is engaged in sports.
In the second place are wheat bran. They are not inferior in raisins to the content of K +. The third place is occupied by various kinds of nuts. For example, almonds contain 780 mg per 100gram, pine nuts about 760 to 780 mg, and peanuts all 750 mg.
It is desirable when drawing up your dietpreference to give vegetables and fruits in kind. In them, potassium will be much more than in boiled, baked or fried dishes. The same goes for nuts, for example, in dried form in peanuts is much more of this element and nutrients, respectively, than in fried.
Please note that potassium in foodThe vegetable origin promotes improvement of health and the general condition of the human body. Introduce spinach into your diet, eat more carrots and cucumbers. Remember that potassium is found in bananas, black currants, grapes and citrus fruits.
It is interesting to know that bananas are not onlyAppetizing, but also very useful product. They contain up to 500 mg of this mineral element, so athletes include bananas in their diet, as a means that can prevent seizures and improve athletic performance.
Spinach is a useful low-calorie product that has many nutrients, and the amount of K + in it is 839 mg.
Potatoes are a source not only of fiber, but also ofof course, K +, which accumulates in the skin. Such a useful baked or boiled root in a uniform contains 900 mg of potassium needed per 100 g of product.
We already realized that this miracle elementMust be sure to be in everyone's dietrights. Making up your menu you need to take into account how much potassium is in the food. Remember that a deficiency just as well, and maybe even more than an overabundance, negatively affects the human body as a whole.