Potassium is a trace element necessary for the proper functioning of the body. It plays a central role in muscle contraction, the transmission of nerve impulses, or even the proper functioning of the kidneys. Along with sodium, it helps to maintain acid-base balance, which is one of the main components of good health.
A diverse and balanced diet will satisfy all of our needs for vitamins and minerals, but some products contain more than others. Here are 10 foods high in potassium.
The lens is an excellent source of potassium. In addition, they are rich in fibers, in protein plants as well minerals (phosphorus, iron, manganese or even honey)
Lentils are easy to prepare legumes as you do not need to soak them before cooking, unlike dried beans and chickpeas. You can eat them cold or hot, as an accompaniment or as a salad. If you are vegetarian, they are an optional meal. You can then combine them with rice to optimally supply complete proteins.
It’s nice to know : two other legumes are also particularly rich in potassium. These are white beans and peas.
All dried fruits and oleaginous fruits are rich in potassium. This is in particular the case:
Do not hesitate to add dried fruits to your daily diet. They add flavor to your bowl with cereals, yogurt and snacks.
Particularly rich in fibers, in vitamins and c minerals, potatoes are a valuable source of potassium.
However, this content varies depending on the cooking method. Consume it preferably baked potatoes with crusts. It then contains 529 mg of potassium per 100 g versus 393 mg if consumed without skin.
It’s nice to know : in order not to reduce the potassium content, do not cook it in water, because it will then flow into the cooking water.
Known for its iron content, which is very exaggerated as they are not the best source, spinach on the other hand is a good source of potassium. 100 g of spinach provides an average of 662 mg of potassium.
Keep in mind that boiled spinach is generally richer in nutrients than harsh spinach. In this way, they retain all their vitamins, minerals and antioxidants such as lutein and zeaxanthin, which are especially beneficial to health.
It’s nice to know : Prefer to cook steam that optimally preserves all the nutritional qualities of spinach. Only one or two minutes of cooking leaves should remain firm.
Rich in antioxidants and vitamin B9, it is also a very good source of potassium (about 650 mg per 100 g).
It’s nice to know : Contrary to popular belief, your lawyer does not make you fat. It is certainly oily and caloric (about 140 kcal for half an avocado). But these are “good” fats, especially oleic acid, which is also found in olive oil. This has the peculiarity of increasing the feeling of fullness.
The fungi show a very good mineral content, in particular potassium (341 mg per 100 g), but also iron, zinc and selenium.
Remember to diversify the pleasures by consuming different varieties (button mushrooms, pork mushrooms, chanterelles, oyster mushrooms or shiitake), but also by arranging them in different ways:
- into an omelette;
- in pasta;
- in the pie;
- or even raw, in a salad.
Banana is an excellent option in the case of low hunger because it stays stable and allows it to fill the needs of various minerals, especially potassium. 100 g of bananas provide about 420 mg of potassium.
In addition, contrary to popular belief, it is not a very calorie fruit, counting about 130 kcal for a medium-sized banana.
Fish and seafood
Fish, especially fatty fish, and seafood are rich in potassium. Here are the seafood that has the best:
- sludge: 458 mg / 100 g;
- grilled herring: 430 mg / 100 g;
- coat: 410 mg / 100 g;
- tuna: 400 mg / 100 g;
- boiled salmon: 390 mg / 100 g;
- sepia: 310 mg / 100 g;
- mussels: 236 mg / 100 g;
- octopus: 230 mg / 100 g.
Known for its richness of Vitamin C (four times that of orange), currant is also a good source of potassium. It contains 370 mg per 100 g, which places it in the second rank of the most potassium-rich fruit behind the banana.
It is also particularly rich in antioxidants that help fight various diseases associated with aging.
It is rarely found fresh but can easily be consumed in the form of jelly, jam, scenery or even juice.
on the pumpkin has a potassium content of 320 mg per 100 g. Low in calories (about 26 kcal per 100 g) and rich in antioxidants, it is also a very good source of Vitamin A and various minerals such as iron, magnesium and phosphorus.
It is grown in the autumn and winter, so do not hesitate to eat it. You can prepare it in many forms:
- in soup;
- in the pie;
- mashed potatoes.
Ooreka tells you more
Potassium and all minerals in general are essential for the proper functioning of the body. Ooreka explains their role and the minerals to choose according to your needs.
- Discover 5 minerals that will help you overcome stress, cope with memory and hypertension gaps.
- You may also want to know more about the benefits of magnesium, as well as the benefits of calcium, the required dose and the foods that contain it.
If you suffer from some illnesses such as sleep or constipation problems, this may be because you have a deficiency of vitamins or minerals, so check out our articles:
Everything you always wanted to know about minerals, vitamins, trace elements or antioxidants is in our nutritional supplement guide, which you can download for free.