Potassium: the 10 best plant sources

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Carlos Laforet Coll
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Plant sources of potassium. Potassium is a mineral salt that can be easily obtained from plant foods. Nuts, legumes, fresh fruit, dried fruit and vegetables can have a variable potassium content depending on their type. In the event that it is necessary to integrate potassium in your daily diet, it is good to know which are some of the foods that have a greater quantity of it.



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Il potassium it is a mineral salt that can be easily obtained from plant foods. Nuts, legumes, fresh fruit, dried fruit and vegetables can have a variable potassium content depending on their type. In case you need to integrate potassium in your daily diet, it is good to know what they are some of the foods that present a larger quantity.

Taking potassium through nutrition is important for the proper functioning of the organism. A truly balanced diet requires the amounts of potassium taken daily are superior the amounts of sodium. This allows the urine to expel excess sodium and regulate blood pressure. An unbalanced diet from this point of view leads to the appearance of hypertension, cellulitis and swellings. A potassium deficiency can also cause anxiety, insomnia and moodiness - problems that could be solved by eating the right foods.

Index

1) White beans

I White beans they can be considered among the legumes richest in potassium. 100 grams of boiled white beans in water and without salt they provide our body 561 milligrams of potassium, corresponding to approximately 16% of the recommended daily dose of this mineral. Other legumes rich in potassium are lentils and soy. There granular soy it can contain up to 2030 milligrams of potassium per 100 grams. 100 grams of dried lentils contain 980 milligrams of potassium.

2) Spinach

- spinach they can be eaten both raw and cooked. In the case of raw spinach, 100 grams of this food have a potassium content equal to 558 milligrams. A 30-gram serving of raw spinach provides 167 milligrams of potassium. As for the cooked spinach, 180 grams of the same contain 839 milligrams of potassium.



3) Potatoes

Unlike spinach, the potatoes they can only be eaten cooked. To be able to take full advantage of their potassium content, it would be good to choose organic potatoes to consume with the peel. 100 grams of baked potatoes in their skins contain 535 milligrams of potassium. A medium potato, weighing around 173 grams, can contain a whopping 926 milligrams of potassium. A baked sweet potato with skin weighing 114 grams has a potassium content of 542 milligrams.

READ also: 20 alternative uses of potatoes

4) Dried apricots

Le dried apricots, which can also be obtained at home using drying in the sun or a dryer, represent one of the richest fruits in potassium. A 100-gram serving of dried apricots contains in fact 1126 milligrams of potassium, approximately 33% of the daily recommended potassium doses.

5) Pumpkins and courgettes

Pumpkins and courgettes have a rather similar potassium content. Both can be eaten raw or cooked. Cooking in the oven is preferable to cooking in boiling water, as it allows the mineral salts not to be dispersed in a liquid that will not be consumed. 100 grams of pumpkin contain 202 milligrams of potassium, while 100 grams of zucchini they contain 264 milligrams.

6) Avocado

A fruit particularly rich in potassium is constituted byavocado, which can be consumed as such or in smoothies and sauces for dressing. 100 grams of avocado contain 485 milligrams of potassium. A medium-sized avocado, weighing 200 grams, contains about 975 milligrams, compared to about 322 calories.



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7) Mushrooms

Some foods that are sometimes underestimated from a nutritional point of view are mushrooms, which can instead be counted among the best sources of potassium. THE white mushrooms cooked in a pan, in particular, have a content equal to 396 milligrams of potassium every 100 grams of food.

8) Banana

Le bananas they are probably the first fruit that is recalled from our mind when we think of potassium. It is therefore good to know that 100 grams of banana contain 385 milligrams of potassium. A medium-sized banana weighing 118 grams contains 422 milligrams.

9) Dried raisins

Another precious dried fruit, besides the aforementioned apricots, is represented by raisins. 100 grams of dried raisins indeed contain well 864 milligrams of potassium. Raisins can therefore be considered an excellent source, which can be consumed and easily found. Apart from the preparation of some traditional desserts or bread, for which it is expected to be cooked, raisins can be used as an additional ingredient of muesli homemade for the breakfast.

10) Almonds

Among the nuts richest in potassium we find sweet almonds, which are of it present a content of 780 milligrams every 100 grams. As for other types of nuts, 100 grams of fresh walnuts contain 690 milligrams of potassium; the same amount of dry walnuts has 368 milligrams. 100 grams of hazelnuts instead they contain 466 milligrams of potassium.

Other plant sources of potassium

More important plant sources of potassium are i pine nuts (780 milligrams of potassium per 100 grams), the black olives (432 milligrams of potassium per 100 grams), i dried figs (1010 milligrams of potassium per 100 grams), the dried broad beans (1028 milligrams of potassium per 100 grams), the dried chestnuts (738 milligrams of potassium per 100 grams) and i dried chickpeas (881 milligrams per 100 grams). Also not to be forgotten are kiwis, whole grains, rocket, broccoli, asparagus, artichokes, citrus fruits and grapes. Vegetables and greens should be eaten raw or subjected to simple cooking methods, in order to avoid dispersion of the precious mineral.

Marta Albè

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