Potassium is essential for our well-being. Here’s how to fill up every day! Do you know that feeling of exhaustion that hits you every summer as soon as the temperature bar starts to rise? The person responsible has a specific name (and symbol): potassium. This mineral, chemically identified by the symbol “K”, plays a role of primary importance for our daily well-being, and a diet low in potassium – especially in summer – makes you feel particularly tired and lacking in energy.
What Is Potassium Used For?
Potassium is one of the minerals generally present inside our body and, likewise, therefore, it fills roles critical for our day by day prosperity. As a matter of first importance, it manages the right energy supply of the body’s cells and advances the right nerve transmission and the viability of muscle contractility. Therefore, because of a low-potassium diet, we feel especially drained and start to encounter cramps and other muscle issues.
Besides, potassium is likewise significant for its capacity to “associate” with sodium, killing it from our body and keeping circulatory strain balanced. A grown-up ought to burn through at least 3.5 grams of potassium consistently (for youngsters, then again, a lower sum is prescribed and corresponding to the energy needs identified with their age).
What Are Potassium-Rich Foods?
To not run out of energy and feel depleted, eating food varieties wealthy in potassium consistently will be important. Thus, knowing which food sources are wealthy in potassium permits you to recharge the mineral salts lost during the day and live better is great.
Beans (Borlotti And Cannellini Beans)
For the most part, vegetables are wealthy in potassium, yet pinto beans and cannellini beans are, by a long shot, the food sources with the most noteworthy grouping of potassium. By eating 100 grams of beans (the worth changes marginally between the two assortments), you will take around 40% of day by day dietary prerequisite of this valuable mineral. Assuming you think it is hard to eat them, you can attempt to set up this shrimp, cannellini and mint serving of mixed greens, a new and summery dish in which the kind of the beans is differentiated by the newness of the mint and prawns.
If legumes are not your favourite food, you can try spinach, capable of guaranteeing up to 0.56 grams of potassium per 100 grams of vegetables. If you are in a hurry, you can prepare an excellent fresh pasta with spinach and ricotta: it cooks in a few minutes and will allow you to fill up with potassium.
If you are a potato lover, know that the tuber par excellence is one of the most potassium-rich foods ever. Eating 100 grams of baked potatoes (with the peel) will take you 0.53 grams of potassium, equivalent to 16% of daily requirements. The advantage of potatoes is that they can be prepared in any way and, above all, they are among the favourite foods for children. If you are worried that your little one is not getting enough potassium, you can make potatoes in a seafood salad, an easy and simple recipe to make that will make your child lick his lips (even if he does not have them).
The exotic fruit par excellence – particularly appreciated by the youngest – is one of the main sources of potassium for our diet. For example, by adding avocado to our salads, we will get up to 0.48 grams of potassium (for every 100 grams of the fruit pulp). Avocado, for example, lends itself particularly well to the preparation of fresh salads, excellent to be consumed on hot summer days. This avocado chicken, for example, is prepared and cooked in less than half an hour and can also be eaten cold.
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