When it comes to potassium, you probably think of bananas first, right? Potassium is a mineral that helps in regulating blood pressure. It also helps the body to function normally. Helps transport nutrients to cells and helps in communication between nerves and muscles It also improves the performance of exercise as well.
We need 4700 milligrams of potassium per day. ทางเข้าjoker to maintain strength and health one medium banana It contains 442 milligrams of potassium, which if eating bananas alone may not be enough potassium. We should know other sources of potassium as well.
Here are 11 foods that are rich in potassium that friends can choose to eat.
1. Avocado
1/3 cup of avocado contains 372 milligrams of potassium, which is 8% of your daily needs. But if a California avocado has 389 milligrams of potassium per 1/3 cup, you can add it to your salad or make a smoothie.
2. Japanese edamame
Half a cup of edamame has 338 mg of potassium, 9 grams of protein, and 4 grams of fiber. You can add a little salt to make it a delicious snack. Or add it to pasta and salads as well.
3. Milk
One cup of cow's milk contains 322-446 milligrams of potassium (depending on the type of milk you're drinking, such as low-fat or regular milk). Or you can use milk to make snacks and then eat it.
4. It's sweet
Half a cup of orange potatoes contains 377 milligrams of potassium and is also rich in vitamin A. You can bake it with almond butter and cinnamon. or can make other menus
5. Tomatoes
Tomatoes contain lycopene that helps fight cancer. And in 1 cup of tomatoes, there are 427 milligrams of potassium. We may eat fresh tomatoes, cook them. Or you can drink tomato juice.
6. Ruby
One cup of pomegranate contains 410 milligrams of potassium, and one cup of pomegranate juice contains 600 milligrams of potassium. Pomegranates can be eaten fresh, in dried fruit form or used in other dishes.
7. White Kidney Beans
Half a cup of white beans contains 502 milligrams of potassium. It is also rich in calcium. which is good for our bones It also contains iron. It is a food that helps in the formation of hemoglobin, which helps to transport oxygen to the lungs and tissues.
8. Cantaloupe
One cup of scooped cantaloupe contains 473 milligrams of potassium, plus 85% of your daily requirement of vitamin C. It should be eaten with a salad because fruits with vitamin C will help absorb iron from dark green leafy vegetables.
9. Clams
Three ounces of clams contain 534 milligrams of potassium and 13% of the daily iron a woman needs. You can use clams to make any dish, even topping pizza.
10. Coconut water
It is another food that people don't know contains potassium. One coconut water contains 600 grams of potassium. It also comes with vitamin C and magnesium.
11. Yogurt
6 ounces of yogurt contains 434 milligrams of potassium, but the same amount of Greek yogurt contains 239 ounces of potassium, plus 20% of your daily calcium needs.