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The best sources of potassium

The biological function of potassium
The main function of potassium is to regulateWater balance, in which sodium also participates, together they remove excess fluid from the body and contribute to the elimination of swelling. Thanks to the joint work of these two elements, the muscles and nerves function properly in the body and the tonus of the entire musculature is maintained. Especially potassium is important for the stable functioning of the heart, liver, and kidneys. The condition of capillaries, blood vessels, Vital blood vessels, and brain cells depends on the optimal amount of potassium in the body.

Important role of potassium in increasing the activity of certain enzymes, as well as its participation in the metabolism of carbohydrates.

What is fraught with a deficiency or an excess of potassium
Lack of potassium in the body can be badAffect the work of the heart, as well as musculature. A longer absence of potassium in the body leads to arterial hypotension and neuralgia. Often, a deficiency of potassium causes the thinning of the walls of the vessels of the brain, which in the future can lead to a stroke.

The surplus potassium also does not bode well. Perhaps the development of paresthesia of limbs or adynamia. However, a more serious consequence of hyperkalemia (excess potassium) is an ulcer of the small intestine (especially from taking potassium in tablets), as well as cardiac arrest.

Products containing potassium
To make up for the lack of potassium in the body,It is necessary to know in which products it is contained in large quantities. Basically, these are products of plant origin. What is noteworthy, they are affordable and taste good, it is advisable to include them on your menu every day.

In the first place in terms of the amount of potassium content are Buckwheat and oatmeal, and bran. That is why porridge from buckwheat or oatmeal with bran bread is the best option for a healthy breakfast.

A large amount of potassium contains potatoes, Which is available throughout the year. On average, the potassium content in one potato is about 800 mg. It is important not to miss the moment that the use of potatoes should be in the form of a liver, since with this method of processing it retains the greatest amount of micronutrients, including potassium. When cooking potatoes, a significant part of the potassium is lost, but if you cook potatoes in not very large quantities of water and try not to digest it, you can save more useful properties.

If you are not a fan of legumes, then hurry to become one. After all, the lunch side, containing Peas, beans and lentils Can provide your body with half the entire daily potassium rate. Legumes can be baked, stewed, cooked.

The most delicious sources of vitamins, including potassium, are Bananas and citrus fruits. The potassium content in a glass of orange juice is 500 mg, as much is contained in one banana.

Slightly less potassium in the glass Milk, About 370 mg. However, milk contains a lot of such a useful microelement, like calcium.

Do not rush to buy sweets for tea, better replace them Dried fruits. They not only help to keep the figure, but alsoFill the deficit of potassium. Pay special attention to dried apricots - 100 gr. This dried fruit will give you 850 mg of potassium. Raisins, too, should not be forgotten. Just half a glass a day gives the body 600 mg of a useful element.

Melons and watermelons Are very rich in potassium. They are best used in late summer or early autumn. Since it is by this time the amount of potassium in them reaches a maximum. Also at this time is useful a tomato, In one hundred grams of which contains 380 mg of potassium. Lean on salads with tomatoes, in order to get the daily rate.

Do not eat unripe or overripe fruits and vegetables, since the content of vitamins is minimal, and the damage can be great.
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