This is an automatically translated article.
Potassium is one of the essential minerals for the human body, found in many natural food sources. Choosing a diet that includes foods high in potassium is very important for both physical and mental health.1. Daily potassium requirement
The daily requirement of potassium in the average person is 4,700 milligrams (mg) of potassium, which is obtained mainly through dietary sources of potassium. Potassium supplementation can vary in people with kidney disease, specifically less than 4,700 mg/day as directed by a doctor. Because when the kidneys are not working properly, too much potassium will accumulate in the body leading to abnormal nerve and muscle problems.
In addition, potassium levels in the body are also greatly affected by hormone factors and other drugs the patient is taking. Therefore, people with kidney disease should consult a doctor about the appropriate dose of potassium to supplement, thereby adjusting the diet.
Trắc nghiệm dành riêng cho người mắc đái tháo đường: Chế độ ăn của bạn đã hợp lý chưa?
Người bị bệnh đái tháo đường cần phải quan tâm nhiều hơn đến cách tính toán khẩu phần ăn sao cho phù hợp với nhu cầu và tình trạng sức khỏe. Nếu chưa rõ, bạn có thể tìm hiểu kỹ hơn thông qua bài trắc nghiệm ngắn sau đây.2. Food sources high in potassium
There are many familiar foods in nature that contain high levels of potassium. If you need to increase the amount of potassium in your diet, choose from the following healthy foods to add to your menu, including:
2.1. Fruits and vegetables When it comes to foods that are high in potassium, many people often think of only one familiar fruit, the banana. However, in addition to bananas, there are many foods that we eat every day that also contain huge amounts of potassium, such as:
Fresh fruits: Oranges, cantaloupe, melons, watermelons, avocados, apricots, grapefruits ; Dried fruits: Prunes, raisins and dates; Fruit juices: Orange, tomato, watermelon, plum, coconut water, apricot and grapefruit; Vegetables: Green leafy vegetables, asparagus, spinach and boiled broccoli; Root vegetables: Fresh cucumbers and potatoes, sweet potatoes, eggplants, mushrooms, radishes, beets, processed pumpkins.
Chuối là một loại trái cây có hàm lượng kali rất lớn
You can have 225g of sautéed spinach with pasta - this delicious dish contains 540mg of potassium, well deserved on the table. In addition, you can flexibly prepare a variety of stir-fries, soups, or salads from the list of foods high in potassium mentioned above.
2.2. Dairy products Some dairy products, such as milk and yogurt, are high in potassium. On average, each box of regular yogurt has 573 mg of potassium, which not only meets about 12% of daily potassium needs, but also provides up to 50% of the body's calcium needs. Choose low-fat or fat-free milk to ensure the best nutrition.
2.3. Certain types of fish Some types of fish are high in potassium such as: tuna, halibut, cod, trout and rockfish. In addition, some other seafood is also rich in this nutrient, such as 100g of clams containing up to 534 mg of potassium.
If you don't have much time to cook, canned salmon is also a good suggestion for people with potassium deficiency in the body. This dish is easy to prepare, rich in heart-healthy omega-3s and especially provides the body with about 487 mg of potassium/28g of salmon (meeting 10% of daily potassium needs).
2.4. Legumes In addition to containing a large amount of protein and fiber, which is good for the cardiovascular system, beans are also a reasonable choice for people with potassium deficiency. Legumes that are high in potassium include: lima, pinto, kidney/kidney beans, soybeans, black beans, lentils, and peas.
Các loại đậu hạt là một lựa chọn hợp lý cho người thiếu kali
2.5. Other foods Other foods rich in potassium include:
Salt substitutes for common table salt NaCl (read more information on packaging to check potassium levels); Molasses (molasses); Nuts and seeds; Meat of animals and poultry; Brown rice and wild rice; Cereal bran; Whole grain bread; Pasta pasta with tomato sauce.
3. The role of potassium in health
Lack of potassium in the body for a long time can be dangerous to health because this is an essential nutrient for cells. Some common warning signs of potassium deficiency in the body are:
Fatigue; Frequent cramps; Insomnia; Depression ; Irregular heartbeat. Getting enough potassium every day from foods rich in potassium will help keep the mind healthy, happy and can prevent a number of chronic diseases. In which, the prominent function is to support stable blood pressure regulation in two ways as follows:
First: Potassium supports kidney function in the process of removing sodium from the body through urine excretion. Too much sodium accumulation in the body is one of the causes of high blood pressure. Second: Potassium helps the walls of blood vessels relax or loosen, limiting the excessive stiffness that leads to high blood pressure. Potassium supplements not only keep blood pressure stable, but are also very good for the heart.
Thiếu Kali khiến cơ thể bạn rơi vào trạng thái mất ngủ, mệt mỏi,...
Besides, getting the necessary amount of potassium also helps to have more flexible and supple muscles, thereby enhancing the health of the body. In addition, the nerves also need potassium to be able to function properly, helping to improve concentration. Potassium also acts as an electrolyte, responsible for regulating the fluid balance in and out of the body's cells, limiting the risk of abnormal disorders.
Nutritionists recommend that you prioritize the absorption of potassium from foods rich in potassium rather than taking supplements, vitamins or functional foods. Therefore, learning the list of foods that contain a lot of potassium is essential to be able to plan a nutritious meal, especially for those who are lacking potassium in the body.
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
Reference source: webmd.com
