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All You Need to Know about the Benefits and Deficiency of Potassium

Potassium is the third highest amount of mineral present in your body cells. Too high or too low amount of potassium can be dangerous. In case of high or low levels of potassium, you may need to change your eating habit. Be aware of foods that are low or high in potassium. Thereby, you can control the amount of potassium you get in your diet.

Why do we need the right amount of potassium?

There are many reasons for you to consume an adequate amount of foods with potassium daily. Given below are those reasons:

It helps proper working of your nerves, kidney, brain, and muscles.
The right amount of potassium in your body also helps to keep your heart beating at a steady rate.
It maintains fluid and electrolyte balance in your system.
It keeps the body hydrated.
It supports cellular function in conjunction with sodium.
It lowers blood pressure.
It reduces the risk of heart stroke.
It Increases bone density.
It decreases muscle cramps.
It utilizes the carbohydrates you consume.
Everyone requires potassium to build protein and muscle.

Dangers of Low Potassium

A deficiency in potassium is undesirable and can lead to:

Tiredness
Irregular bowels
Losing temper
Stiffness of muscles
Weight gain
Blood pressure abnormality
Heart-beat anomaly
Sickness
Swelling of belly
Dejection
Rheumatism

How Much Potassium Should You Be Taking In?
The recommended intake of foods with potassium for male and female adults is 4,700 milligrams per day.

Foods with Potassium
Potassium is available in wide range of foods. You can choose from a wide variety of foods with potassium as one of the means to maintain your potassium intake. The list given below highlights the potassium content in various foods (expressed in mg per 100g):

Fruits & Veggies

The potassium content for some of the common fruits and vegetables are:

Apple including skin – 90 mg
Banana – 350 mg
Grapes – 270 mg
Lemon and strawberries- 160 mg
Orange – 150 mg
Pineapple – 250 mg
Plums – 260 mg
Prunes – 720 mg
Raisins – 860 mg
Watermelon – 60 mg
Bamboo shoots – 530 mg
Beetroot – 350 mg
Chickpeas– 400 mg
Mushrooms – 470 mg
Sweet Potato – 670 mg
Carrots – 220mg
Cauliflower – 350 mg

Milk And Milk Products

Fresh and skimmed milk contains 150mg of potassium while cottage cream contains 50 mg.

Nuts
Nuts are a rich source of potassium. Foods with potassium also include nuts which can be helpful in various health-related issues like weight loss, etc.

Almonds – 860mg
Chestnuts and roasted Cashew Nuts – 500 mg
Coconut – 750 mg
Peanuts – 470 mg
Pistachio nuts – 970 mg
Walnuts – 690 mg

Fish and Seafood
Eating fish and seafood is a good way to increase potassium content in your body:

Baked Cod and Sardines – 350mg
Crab, boiled and Oyster- 270 mg
Scallops, steamed – 480 mg

Cereals, Biscuits, Cakes, Desserts
Who said desserts are unhealthy? Desserts also contain a certain amount of potassium.

Chocolate Biscuits – 230mg
Rye Crispbread – 500 mg
Bran, wheat – 1160 mg
Fruit Cake – 390 mg
Baked Flounder – 585 mg
Cornflakes– 125 mg
Chapatti – 160mg
Brown Bread – 200 mg

Meat and Meat products

Bacon and boiled chicken– 300mg
Beef burger – 340 mg
Chicken livers – 290 mg
Hamburger – 190 mg
Beef fillet steak – 470 mg
Lamb, boiled– 190 mg
Lamb chops – 250mg

Final Thoughts On Foods With Potassium
Without a doubt, potassium is an essential component of a healthy diet. It is both an essential mineral, and an electrolyte. With these double elements comes a host of potassium benefits. You get the benefits when you consume an adequate quantity of potassium-rich on a regular basis. In contrast, what happens if you don’t get adequate potassium diet on daily basis? Then you land yourself to a lot of unwarranted potassium deficiency symptoms. People suffering from kidney disorders like the kidney stone, chronic kidney disease, etc. cannot consume foods with high potassium content. When the kidney fails, it doesn’t help to remove the excess potassium from the body. Hence, kidney patients should not consume foods with potassium so that the potassium level can be maintained.

All along you may have known that banana and one or two other foods are rich in potassium. The list showing foods with potassium will help you to expand your options. You can ensure to get your daily need of potassium. There are actually many fruits and vegetables, nuts, and even fish that have this vital mineral. There are so many delightful foods and lip-smacking recipes rich in potassium. This ensures that you do not to fall short in potassium in your system.

Hidden Potassium
Some foods and drinks may have undeclared potassium. It is not mandatory for food labels to include the amount of potassium, but some do. Certain herbal supplements for diets may also include it. This mineral is also found in diet or protein drinks. It is also present in sports drinks. The idea is to replace potassium lost during exercise.

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