Products containing potassium

human body needs many nutrients and trace elements.The lack of necessary for normal functioning of the substances is fraught with violations, failures in the work of the organs and systems.Suffer not only physiological components of human, but also his mind: the lack of certain trace elements is the cause of depression, nervous breakdowns.Eliminate the deficit nutrients are foods that contain potassium.

What the body needs foods with potassium

Potassium, like many other substances, is of great importance for the stable operation of many systems and organs.If the trace element enters the body is irregular, intermittent, its shortage causes various disorders.He suffers from the human nervous system: vitamins and minerals deficiency - one of the main causes of depression, nervous breakdowns.To replenish the potassium reserves nutritionists recommend to review your diet so that it includes foods that contain large amounts of this substance.Potassium performs the following functions:

  • Regulates heart function.
  • helps produce enzymes.
  • Improves fluid output from the tissues and muscles.
  • protects tissues and blood vessels from plaque formation, deposition.
  • Promotes oxygenation of brain tissue, which ensures the normal activity of the brain and nervous system.
  • Accelerates metabolism.

products containing potassium

Potassium rich in many products: it a lot in the usual cereals and fruits in different caloric.Conventionally such products are divided into two categories: plant and animal origin.To avoid reducing the potassium content in foods, other beneficial trace elements, eat fruits and vegetables in their raw form, as well as cook meals for a couple or cook them.From a long stay in air potassium loses its properties, so it is better to only fresh, freshly cut fruits and vegetables.

Vegetable products

list of products of plant origin, which contain potassium, impressive.Conventionally, it is divided into 4 categories: fruits, vegetables, nuts, cereals, dried fruits.Each product group has its own particular use.Fruits and vegetables that grow in our area, there are better as they are maturing, and dried fruits - in the winter.Cereals and cereal consumed year-round.

Fruits and vegetables:

  • potatoes;
  • tomatoes;
  • cucumbers;
  • cabbage;
  • pumpkin;
  • currants;
  • bananas;
  • melon;
  • watermelons;
  • oranges;
  • carrots;

Dried fruits:

  • raisins;
  • apricots;
  • figs;
  • prunes;

Nuts:

  • almonds;
  • peanuts;
  • pine nuts;
  • cashews;
  • walnuts;

Cereals:

  • oatmeal;
  • rye bread;
  • wheat flour;
  • wheat bran;
  • unground buckwheat;

Animal products

Products of animal origin - an important source of potassium, which is found in various meats.To quickly eliminate the deficit of this trace element, eat dietary meats and fish, containing a small amount of fat.For better absorption of potassium in the diet include both animal and plant foods.Potassium-rich foods are:

  • whole milk;
  • salmon;
  • halibut;
  • cod;
  • tuna;
  • eggs;
  • sardines;
  • flounder;
  • yogurt;
  • rabbit meat;
  • beef;

Which contains large amounts of potassium

maximum of substances contained in the products mainly vegetable origin.Some nutritionists say that black tea is extremely rich in potassium, but it is refuted by other researchers.Therefore we recommend to replenish stocks of the necessary trace elements from other sources.The maximum amount of potassium found in:

  1. tea;
  2. dried apricots;
  3. cocoa;
  4. coffee;
  5. wheat bran;
  6. raisins;
  7. almonds;
  8. peanuts;
  9. parsley;

Table products containing trace elements beneficial

On the issue of saturation of the body with vitamins and trace elements should be approached responsibly: a surplus of some trace elements is not less harmful than the lack of them.In addition, it is important to observe their ratio.So important is potassium-sodium balance.Potassium and sodium must be ingested in the ratio of one to two.The functioning of the organism depends on the receipt of such elements as magnesium.Here is a table of content of these substances in food:

Potassium (mg / 100 g)

Sodium (mg / 100g)

Magnesium (mg /100 g)

apricots

340

1

19

avocado

444

1

125

pineapples

124

1

-

oranges

166

-

13

watermelons

1705

5

25

artichokes

375

83

7

bananas

390

2

40

beans

1020

24

130

broccoli

320

28

25

ham

205

605

15

grapes

215

3

18

cherry

289

1

27

burgers

250

1130

5

cabbage

150

12

16

cauliflower

360

14

18

potatoes

470

4

24

kohlrabi

420

12

-

sausage fried

320

1150

18

bow

250

4

19

carrots

310

34

38

figs

200

1

3

nectarine

167

-

-

peach

150

-

15

rhubarb

310

-

15

plum

85

-

16

dates

510

2

3

apples

108

1

9

eggs

140

48

12

cocoa powder

1660

-

170

almonds

780

-

170

tea

2367

-

-

apricots

1876 ​​

50

50

coffee beans

1750

4

1

wheat bran

1150

8

570

raisins

1020

70

60

pine nuts

760

168

167

almonds

740

4

70

peanuts

740

8

160

sunflower

700

-

130

walnuts

440

16

125

buckwheat

380

12

78

cereal oatmeal

350

12

133

whole milk

140

11

12

wheat flour

140

4

70

Figure

100

2

30

hard cheese

100

-

46

beef

100

1

28

pork

100

1

26

herring

90

2

160

variety and nutritional value of the diet ensures saturation of the body with useful substances, which contributes to the normal work of the organs, systems.Try to eat diverse year-round, not just during the summer.Proper and balanced diet increases the body's resistance to disease, psychological disorders.