Fruits low in potassium. Potassium in Food - A list of foods rich in potassium. How to identify deficit and surplus

Potassium- that macroelement we need, for the intake of which it is with food should be monitored especially carefully. Indeed, food supplements and preparations always contain very little of it. Thus, the deficiency of potassium, unlike all other minerals, can only be replenished with food.

In this article, I will go through all types of plant and animal food products, I will give detailed tables with reliable data, and not only for foods richest in potassium, but also, in principle, for very many of its sources - so that you have at least an approximate picture how much potassium you are consuming today, and what you need to change in your diet to get more.

The data given in the tables are taken from two American sites, which I already talked about in the article "" (by the way, one of them belongs to the US Department of Agriculture). I decided to highlight potassium separately due to the fact that it is very important to know where and how much it is contained. The rest of the nutrients can be easily obtained from dietary supplements in large quantities, including, which someone needs to increase at the same time as potassium. Nevertheless, if you would prefer to drink some pills, then take a look at mine.

Briefly why we need potassium in the first place:

• ensures the normal functioning of the heart and skeletal muscles;
• together with sodium, it maintains the necessary water and acid-base balance in the body and the correct concentration of blood.

Some people who are deficient in potassium also have an excess of sodium in their bodies, which is why they switch to a salt-free diet. Doing so is fundamentally wrong. Sodium is also necessary for our body. The correct solution is to cut back on salt if you are consuming too much of it, and completely eliminate refined salt, including iodized salt, from your diet. Instead of using it unrefined... A good and affordable option is Iletskaya salt, which is sold everywhere, including chain supermarkets, and costs a penny. You can also use any unrefined sea salt, pink Himalayan or. All these types of salt, in addition to natural sodium, contain dozens of other elements useful to the body, and at the same time do not contain, for example, a harmful anti-caking agent (E535, E536) added by manufacturers to almost any finely refined table salt, and sometimes it is may not be indicated on the packaging.

The highest potassium content is found in plant foods. I'll start with them, after which I'll move on to sources of animal origin.

The amount of potassium in the tables is indicated in mg per 100 grams of product. The daily potassium intake for adults is 1800-5000 mg depending on weight, state of the body and climate (on average, it is considered equal to 3000 mg = 3 g), for children - 600-1700 mg... It should be borne in mind that the body, most likely, will not absorb the entire amount that you eat, so eat with a margin if necessary. 😉

In one Western book on the interpretation of tests for micro- and macroelements, I read that a reliable method for determining potassium reserves in the body is an analysis of erythrocytes (I don’t know if they do it here), and a good indicator of the amount of potassium supplied with food is a test urine. But the hair analysis does not reflect either one or the other (specifically for this element).

Potassium in plant foods

The tables show the amount of potassium in fresh food unless otherwise noted. Naturally, during heat treatment, some of the nutrients are lost, including potassium.

Legumes

The undisputed record holders for potassium content are legumes, and soybeans take the first place. The degree of assimilation is another matter. Because of the antinutrients in legumes that block ours, nutrients, including potassium, may not be absorbed very well. It should also be borne in mind that during cooking, the amount of potassium in legumes decreases 3-4 times (goes into the water), but during frying they lose only a fourth to fifth of this element. So the best option is probably stewing so that all the liquid remains in the dish.

Seeds and nuts

Nuts and seeds also contain a fairly large amount of potassium. But again the question of the degree of absorption due to the presence of antinutrients. I wrote about competent processing of nuts to reduce the amount of antinutrients in. In principle, the methods described there also apply to legumes.

Cereals and cereals

As is the case with any other minerals and other nutrients - the more whole a particular cereal, cereal or product from them, the higher the potassium content. But here again antinutrients led by phytic acid. 🙁 So before heat treatment, soaking is even better for germination, ideally followed by fermentation. Well, if the bread, then only with sourdough. Sourdough bread is the most useful because thanks to it, antinutrients are destroyed in the dough, and nutrients are transferred into a more accessible form. In addition, a symbol of sourdough bread, rye is one of the leaders in potassium content.

Fruits and berries

Bananas are associated with potassium by many for a reason, but among fruits, the maximum amount of it contains avocado, even if it tastes more like a vegetable. 🙂

Dried fruits

In dried fruits and berries, as well as in any other dried products, the concentration of any substances, not only potassium, is always much higher than in fresh ones. And these substances are likely to be absorbed better than from legumes, nuts and cereals.

Vegetables, herbs and mushrooms

Of the vegetables, many associate potatoes with potassium, and for good reason - even after heat treatment, an increased amount of this macronutrient remains in potatoes. However, nutritionists recommend not to get carried away with starchy foods, so keep in mind other potassium-rich vegetables as well.

Chocolate and sweeteners

Alkalized cocoa powder - means processed with alkali to eliminate the natural sourness of cocoa, also called "Dutch". In Soviet times, it was called "extra". Such cocoa powder dissolves better in liquids, and therefore it is usually used to make hot chocolate. The increased potassium content in it can be explained by the fact that this particular alkalized cocoa powder, from which the measurements were made, was treated with potassium alkali (carbonate, bicarbonate or hydroxide).

Potassium in animal products

And in animal products, part of the potassium is lost during the heat treatment, along with other useful substances. And since you are unlikely to eat raw meat, for meat products, I give here data on their composition when they have already been cooked in one way or another.

Meat and poultry

For pork, there were some translation difficulties. The pork carcass has a lot of different parts, and the dictionaries are not very well adapted to the exact intersection of ours and theirs. So in the table I cite data only for those types of pork, with the translation into Russian of which there were no special difficulties. At the same time, there is also an oddity: most often there is more potassium in fried meat than in stew, but there are also exceptions in which the situation is the opposite. In general, for pork, the average value is obtained somewhere 350-400 mg potassium per 100 grams of product.

There is data on the content of potassium in beef with different fat content - from 5% to 30% in increments of 5. In the table I give two extreme options.

In the table for poultry, data are given exclusively for meat, without skin. There is practically no potassium in the skin. A couple of bird species had no clarification on the way they were cooked.

Fish and seafood

The table shows the amount of potassium in raw fish and seafood.

Egg and dairy products

Neither eggs nor dairy products are high in potassium. So they round out the list of his food sources.

As for cheeses, besides the fact that they are low in potassium, they are also very high in sodium. Therefore, for enriching the body with potassium, cheese is a bad option. But for completeness, here is a table with data for some species:

Well, it seems to have gone through all types of products. Delicious and healthy potassium boost for you! 😉

So that your heart does not hurt and your blood pressure does not jump, you need to eat bananas, potatoes, dried apricots, avocado, salmon, spinach. Expert of the portal “Hurray! Cooks, fitness trainer, nutritionist Nika Tyutyunnikova says that potassium in food acts as a natural cardioprotector. It is this compound that is involved in the transmission of nerve impulses, controls muscle contraction (which is especially important - the myocardium), regulates water exchange and maintains the pH balance of the internal environment of the body (blood, lymph, tissue and cerebrospinal fluid).

Fitness trainer, nutritionist Nika Tyutyunnikova: “Element 19 of the periodic table is one of three that the human body needs constantly and in large quantities. It directly affects the work of the heart, the state of blood vessels, and the level of blood pressure. The substance protects against depression, improves brain activity, prevents strokes, atherosclerosis and removes toxins. Potassium (K) is a sodium (Na) antagonist, the excess of which leads to edema, hypertension, and kidney pathologies. The optimal ratio of potassium and sodium in the body is 2: 1 ”.

• Children. Participates in the formation of muscle and bone tissue, immunity. Regulates blood clotting processes, the work of nerve cells and emotional state.
• Women. Responsible for the state of reproductive function. There are cases when hypokalemia was the cause of infertility. During pregnancy, it controls muscle tone, pressure, prevents the development of edema, and supplies the brain with oxygen.
• Men. Increases endurance, improves spermatogenesis, affects testosterone levels and helps maintain male strength.

The first with a deficiency of potassium fail the cardiovascular and nervous systems.

Grocery list

The mineral enters the body with food and water. It is absorbed in the intestines, excreted in the urine, then. It is not cumulated, therefore a constant "flow" of matter from the outside is required. The main sources are of plant origin. The expert recommends entering the products from the following table into the menu.

When cooking and steeping food, up to 70% of potassium is transferred from them to water. If the resulting broth (infusion) is not used in the dish, then the substance leaves with it. This property can be used to prepare potassium-containing drinks. Dried apricots and prunes compotes are useful. Bring the mixture to a boil and leave under the lid for at least an hour.

Table - List of foods rich in potassium

During heat treatment, some of the potassium is lost. For example, if 100 g of raw potatoes contain 568 mg of the substance, then in boiled potatoes it already contains 407 mg. A baked salmon steak has 384 mg, while a raw one has 420 mg. Boiled white beans contain 561 mg of the mineral, while unprocessed beans contain 1100 mg. 100 g of boiled beef is 215 mg of potassium, and the same amount of raw meat contains 326 mg.

Therefore, vegetables and fruits are best eaten raw whenever possible.
The most suitable heat treatment method is steam cooking. Baking and boiling are acceptable. In the first case, leave vegetables in their uniforms - this will save more potassium and other nutrients. In the second, use the minimum amount of water.

Potatoes are a natural source of the mineral available all year round. Due to its high potassium content, the root vegetable, boiled or baked in a uniform, is able to relieve headaches.

Daily norms

The daily intake of vitamins and minerals is being revised. This is due to changes in environmental conditions, the rhythm of life, and the emergence of new scientific data. If earlier it was considered enough for an adult to consume 2500 mg of potassium per day, now the US Department of Agriculture recommends focusing on the figure of 4700 mg, and the World Health Organization - not less than 3510 mg.

Experts advise to calculate the nomes individually, after making a blood test and consulting a doctor. On average, the following daily dosages are considered safe and beneficial:

• men - 4700 mg;
• women - 4700 mg;
• women during pregnancy and lactation - 5100 mg;
• children under two years old - 400-600 mg;
• children from three to five years old - 3000 mg;
• children from six to eight years old - 3800 mg;
• children from nine to 13 years old - 4500 mg;
• adolescents under 18 years old - 4600 mg.

Employees of the Albert Einstein College of Medicine in the Bronx (USA) have proven that high-potassium foods affect the life expectancy and quality of life in older women. The study, which involved more than 90 thousand volunteers aged 50 to 79 years, scientists have been conducting for 11 years. The average recorded intake of potassium from food (not from supplements) is 2,611 mg per day. The results were published in 2014. In women who received the most potassium, the risk of stroke is reduced by 12-16%, and the risk of premature death (for various reasons) - by 10%.

Bioavailability

Under optimal conditions, potassium from food can be absorbed by the body by 90-95%. This is facilitated, for example, by vitamin B6 (pyridoxine). Magnesium (Mg), which is a synergist of potassium, plays a huge role. They are rich in sesame seeds, wheat bran, cocoa, cashews, buckwheat, pine and walnuts, almonds. (For a complete list of magnesium-rich foods, see this article.)

At the same time, keep in mind that they interfere with the absorption of potassium and contribute to its leaching from the body:

• sweets;
• alcohol;
• caffeine;
• stress;
• constant muscle tension;
• excessive physical activity;
• diuretics and laxatives;
• cortisone medications;
• sodium.

Symptoms of hypo- and hyperkalemia

Prolonged hypokalemia (serum potassium ion concentration less than 3.5 mmol / L in adults) can cause cardiac arrest. At risk are people adhering to strict diets, taking laxatives and diuretics, and workaholics. Deficit picture:

• dry skin;
• brittle hair;
• acne on the face and body;
• persistent colds;
• cognitive impairment (mind, memory suffer);
• nervousness, sleep disturbances, depression;
• constipation, diarrhea, swelling;
• constant intense thirst;
• urination disorders;
• increased cholesterol;
• hypo- or hypertension;
• muscle weakness;
• headache;
• miscarriage;
• nausea and vomiting.

Fitness trainer, nutritionist Nika Tyutyunnikova: “Lack of potassium often accompanies the so-called chronic fatigue syndrome. This condition is revealed in people who give all their strength to work. Typical portrait: manager under 35. During the day, such a person is in constant stress, has little rest, eats on the go. In the evening, he goes to the gym, where the mineral is additionally washed out with sweat. At night - trying to finish work and household chores, does not get enough sleep. With advanced hypokalemia, normalizing the diet is only one of the steps. Here it is already necessary to connect potassium preparations. It takes three to six months to recover. "

Hyperkalemia is diagnosed if the concentration of potassium ions in the blood serum exceeds 5 mmol / L (in adults). This condition is usually a consequence of other health problems and is not associated with an excess of the substance in the diet. For example, it develops with kidney pathologies, when the organ cannot cope with the excretion of a substance from the body. Incorrect intake of some potassium-sparing drugs leads to a similar effect. Also, the condition is possible in the case of a sharp release of potassium with extensive destruction of muscle tissue (rupture, burn). Symptoms:

• excessive excitability of the nervous system;
• irascibility;
• susceptibility to panic;
• heavy sweating;
• decreased muscle strength;
• frequent urge to urinate;
• degenerative neuromuscular disorders;
• asthenia;
• vegetative disorders;
• arrhythmia;
• deterioration of myocardial contractility;
• skeletal muscle paralysis;
• intestinal colic (attacks of acute pain).

Dish bomb

To prevent potassium deficiency, it is worth either combining foods that are sources of magnesium and potassium in the diet, or choosing foods that contain large amounts of both of these elements (for example, wheat bran, cocoa, sunflower seeds, sesame seeds). There are recipe options for those who follow the figure, and for those who allow themselves to eat tasty and satisfying. For example, you can bake apples with dried apricots and raisins. And then pour over them honey, which, by the way, also contains potassium. A good option for a potassium diet is potatoes baked in foil. And the real potassium "bomb" is the Transcarpathian soup.

The first in Transcarpathian

Ingredients:

• potatoes - 4 pieces;
• white beans - a glass;
• dried porcini mushrooms - a handful;
• parsley root - 2 pieces;
• carrots - 2 pieces;
• celery - 1 stalk;
• onion - 1 head;
• garlic - 2 cloves;
• vegetable oil - for frying the components;
• black pepper - 3 peas;
• bay leaf - 2 pieces;
• water - 3 l;
• sour cream - a glass;
• salt - at the discretion of the hostess.

Step by step

1. Soak legumes and mushrooms in separate containers. Leave it overnight. Cook in the same water until tender.
2. Peel the potatoes. Slice. Simmer in a saucepan until half cooked.
3. Pour water and mushroom broth into a saucepan. Boil, salt.
4. Add potato cubes, reduce heat.
5. In a saucepan, simmer peeled and chopped (grated) carrots, parsley root and celery.
6. Transfer the contents of the saucepan to the main saucepan. Add the grated garlic. Boil for another 10-15 minutes.
7. Kill half of the boiled beans with a blender, mixing with yushka and potatoes from the soup. Add to the rest of the ingredients.
Nika Tyutyunnikova, Expert

Potassium is the main macronutrient that regulates the functioning of the heart and blood vessels. The table lists foods rich in potassium that can help provide the required amount of mineral in the diet.

The daily potassium intake may differ depending on age: children need to consume from 400 to 3500 mg, and adults - 4700 mg per day.

Potassium deficiency in the body can be caused by both physiological and pathological reasons, including:

• pregnancy and breastfeeding;
• inflammatory bowel diseases (ulcerative colitis, Crohn's disease, chronic diarrhea), which interfere with the absorption of the macronutrient;
• vomiting, diarrhea in case of poisoning;
• profuse sweating for a long time;
• eating food rich in sodium (salt, glutamate and other chemical additives that promote the excretion of potassium);
• deficiency of magnesium in the diet, since it is magnesium that "holds" potassium ions in cells and prevents the leaching of the mineral;
• the use of diuretics and laxatives that promote increased potassium excretion;
• long-term treatment with corticosteroids (dexamethasone, prednisolone, methylprednisolone), cardiac glycosides (digitoxin, strophanthin, celanide);
• the use of high doses of insulin in diabetes mellitus.

Beneficial features

By participating in the regulation of cellular processes to maintain the vital functions of the body, potassium performs a number of useful functions, such as:

• normalization of acid-base balance - the optimal ratio of acid and alkali in cells and in the blood (chlorine, sulfur and phosphorus respond to the acid potential of tissues, and potassium, sodium, calcium and magnesium - for the alkaline potential);
• control of water balance - together with sodium, it regulates the level of water in the tissues, which prevents a decrease or excessive filling of cells (normally, the level of potassium should be 2 times higher than the level of sodium);
• conduction of electrical impulses, - together with other electrolytes, participates in the formation and transmission of impulses along the nerve fiber and between cells (nerve impulses regulate muscle contraction, heart rate, reflexes and many other processes);
• the formation of an energy balance, including the energy potential of cells, the assimilation of glucose and the formation of glycogen stores in muscles;
• normalization of blood pressure - controls the contraction and relaxation of blood vessels;
• affects the work of the heart;
• increases blood circulation in the brain, which improves performance, memory, mood;
• improves the performance of the kidneys, promoting the excretion of protein breakdown products from the body (for example, uric acid) and reducing edema;
• prevents the leaching of calcium from the bones;
• increases the production of insulin by the pancreas.

What foods contain a lot of potassium

Potassium is a part of many food products, both vegetable (greens, vegetables, fruits, seeds and nuts) and animal (meat, fish, milk) origin. The table lists the main foods that are high in potassium, ranging from 300 to 1000 mg per 100 grams. It should be borne in mind that the level of the mineral decreases by 10-15% after heat treatment (especially when cooking meat and fish).

Below is a list of foods that contain high amounts of potassium (500 to 3900 mg) that can provide 50 to 80% of the daily value of the mineral in small portions of 100-150 grams.

Dried apricots

Dried apricots are the most useful dried fruit for people with cardiovascular problems, since a high potassium content (1162 mg) helps to normalize blood pressure and increase hemoglobin levels, especially during pregnancy. 100 grams of dried apricots replenishes one fourth of the need for potassium.

Mushrooms

Half of the minerals contained in mushrooms are potassium (3937 mg), and the rest is phosphorus, calcium, copper, magnesium, sodium and zinc. 100 grams of dried mushrooms provide 85% of your daily value for potassium. The use of mushrooms is useful for atherosclerosis and angina pectoris, improves the condition of the skin, hair and nails, and also prevents the deposition of cholesterol on the walls of blood vessels.

Soy flour

A significant amount of potassium (2215 mg) is included in soy flour, along with other minerals (calcium, phosphorus, zinc, iron, iodine, manganese), a high concentration of amino acids and fiber. Among the useful properties of soy flour, one can single out the normalization of protein and fat metabolism, reduction of pressure and weight, and strengthening of blood vessels.

Cocoa powder

Cocoa strengthens and increases the elasticity of the vascular walls, lowers blood pressure and stimulates blood circulation in the brain due to the presence of potassium (1527 mg), magnesium and phosphorus. In total, the powder contains about 300 valuable nutrients in the form of antioxidants, amino acids, minerals and fiber.

Bananas

Dried bananas have four times the potassium level of fresh ones at 1,491 mg. The chemical composition of banana (potassium and magnesium) has a beneficial effect on the cardiovascular system and normalizes the water-salt balance, and the high content of B vitamins and tryptophan, which strengthens the nervous system.

Dates

Due to its rich mineral composition (960 mg of potassium), dates are recommended for use after serious illnesses, as well as after heart diseases, as they stimulate heart activity, tone and strengthen the heart muscle and blood vessels, prevent the development of varicose veins, thrombosis, atherosclerosis and other vascular diseases.

Pistachios

Pistachios contain 1008 mg of potassium, as well as magnesium and antioxidants (vitamins A and E), which reduce inflammation in blood vessels and capillaries and prevent heart failure. A 20-gram serving of pistachios in your daily diet will provide a quarter of your daily requirement for vitamin B6 and provide 200 milligrams of potassium.

Sunflower seeds

20-25 grams of sunflower seeds supply the body with minerals (850 mg of potassium, as well as phosphorus), which contribute to the absorption of nutrients from food, reduce the risk of heart and vascular diseases, prevent an increase in "bad" cholesterol and the formation of atherosclerotic plaques, and also have a strengthening effects on bones and joints.

Raisin

The beneficial properties of raisins are to strengthen the myocardium, improve the contractility of the heart and the conduction of electrical impulses, eliminate puffiness and lower blood pressure, as well as normalize the central nervous system (relieve tension, improve sleep). Raisins are high in potassium (738 milligrams), nitrogenous substances, fiber, vitamins and minerals.

Dill

Dill greens contain 738 mg of potassium and makes it possible to replenish the body's need for calcium, phosphorus, iron, vitamins A, C, P and B6. Due to the balanced content of potassium and magnesium in the composition, preparations based on green dill are used to treat cardiovascular disorders.

Chickpea

The benefits of chickpeas are due to the high content of potassium (718 mg), calcium, phosphorus and magnesium, vitamin E and group B, protein, fiber, and consists in a diuretic, restorative and antibacterial effect. Regular consumption of chickpeas is recommended for nervous exhaustion, disorders of the heart and liver.

Almond

100 grams of raw or roasted almonds provides the body with 15% of the daily value of potassium (733 mg), as well as phosphorus (65% of the norm), magnesium (67%) and calcium (25%). Almonds strengthen the walls of capillaries and arteries, prevent the accumulation of cholesterol and have a beneficial effect on the brain.

Dried apples

Dried apples differ significantly in composition from fresh fruits in their high concentration of potassium (640 mg), calcium, iron, B vitamins, essential oils, pectins and antioxidants. Drying is good for the gastrointestinal tract, heart, bones, brain and nervous system.

Octopus meat

Octopus contains the most potassium among animal products - 630 milligrams per 100 grams, has a low calorie content (80 kcal) and a high concentration of beneficial micro and macro elements. Octopus meat contains magnesium, sodium, iodine, zinc, selenium and iron, a large amount of protein and vitamins (A, D, B6, B12).

Salmon

Salmon, salmon and other varieties of red fish contain about 600 mg of potassium, which is useful for bones and joints, phosphorus, as well as valuable omega-3 fats, which improve the absorption of minerals, reduce the concentration of cholesterol in the blood and prevent the development of pathological changes in the vessels.

How to identify a lack of potassium

Symptoms of potassium deficiency can be manifested by disturbances in the functioning of the nervous, cardiovascular and immune systems in the form of:

• constant fatigue, irritability, depression;
• hand tremors;
• cramps of the calf muscles;
• slowing down the heart rate;
• arrhythmias that occur without significant causes;
• frequent manifestations of allergic reactions;
• shortness of breath, moist wheezing in the bronchi in the absence of colds;
• increased frequency and increase in the volume of urination (up to 3 liters per day);
• nausea, abdominal pain, frequent upset stools and regurgitation.

Potassium is an integral part of the complex of macronutrients that the body needs for normal functioning, therefore, knowing which foods contain the most of it will be useful for those who monitor their health. The absence of this substance will negatively affect the work of the heart muscle, the state of many systems and bones. Without it, muscles and internal organs work at times worse and form. How to draw up a nutrition program correctly so as not to miss such an important element - we figure it out together with a specialist at the clinic Elena Morozova.

Useful properties and effects on the body

It is an essential part of a person's daily diet and helps maintain electrolyte and fluid balance. It can help improve the performance of the nervous system, reduce the likelihood of stroke and balance blood pressure. Nature provides an ingredient that helps protect blood vessels from damage and oxidation. In combination with other substances, it regulates the digestive tract and relieves fatigue. Therefore, we recommend eating foods that contain a lot of potassium.

Nutritionist's comment:

It is necessary to monitor compliance with the balance of macronutrients, especially those involved in the transmission of nerve impulses and control of the cardiovascular system. You cannot mindlessly go on a diet that can deprive the body of useful elements, wash them out, and make bones weak and susceptible to damage. With a deficiency, most organs fail, and processes are disrupted.

The importance of dietary planning is clear. The lack of important substances in the human body will have a detrimental effect on his health. What contains a lot of potassium, and in what foods it is especially worth knowing for people on a diet and breastfeeding mothers. The elderly should also familiarize themselves with the information, since the rate of assimilation of elements is much lower for them.

In general, the following advantages can be highlighted:

What else is required for a macronutrient in the body:

• healthy kidneys - stones will not form if balance is maintained;
• improved brain function - cells are saturated with oxygen, the ability to memorize increases;
• elastic skin - it is important to observe the level of moisture in the epidermis, this helps prevent early aging;
• strong muscles - the converted energy provides strong and elastic fibers, it will become easier to exercise;
• simplified digestion - carbohydrates are easier to process;
• the sugar rate is stabilized - if you eat potassium-containing foods, you can stimulate the production of insulin in the blood.

How to identify deficit and surplus

If a person has to take diuretics daily or he eats a lot of salty foods, then he is at risk. Also, bad habits and constant increased physical activity can lead to a deficiency.

It is important to pay attention to the following symptoms:

• loss of appetite;
• apathy and drowsiness;
• fatigue;
• the appearance of aversion to food, except for the one that contains potassium;
• painful muscle spasms;
• disturbed stool;
• reduced immunity;
• constantly thirsty;
• wounds do not heal for a long time;
• break nails and split or fall out hair;
• the skin is peeling.

Nutritionist's comment:

The emergence of a deficiency in women of reproductive age can be especially serious. This can lead to the onset of infertility, serious complications in a pregnant woman and cause several diseases at the same time. Therefore, it is better to know exactly which foods have a high potassium content, and consume them in the required amount.

An excess of this mineral in the human body is no less dangerous. A daily intake of more than 6,000 mg of the substance is considered toxic, which leads to other health problems. There is severe malaise, swelling of the face and limbs, constant urge to urinate. All this is accompanied by low blood pressure, sweating, abdominal pain and constant nervous tension that cannot be dealt with.

Top 10 foods with the highest and highest potassium content

With normal nutrition, the body should receive 250 g of the substance. To provide yourself with a regular influx of beneficial macronutrients, it is recommended to consume daily:

• for children - 600-1800 mg;
• for adults - 1800-2200 mg;
• for pregnant women - 3500 mg;
• for athletes and people engaged in hard physical labor - up to 4500 mg.

The need for this component varies depending on the person's weight, region of residence and diet. With prolonged illness and diarrhea, it is necessary to increase the dosage to avoid critical loss.

Learn more about our weight loss programs:

List of foods rich in potassium:

• potato;
• tomatoes, preferably sun-dried;
• beans;
• dried apricots;
• prunes;
• avocado;
• salmon;
• spinach;
• pumpkin - especially seeds;
• Orange.

Nutritionist's comment:

It is not enough to just eat fish or fruit. It is necessary to maintain a balance of sodium, calcium and other beneficial macronutrients at the same time. The regimen should consist of several meals, each of which will contain part of the daily diet. It is better to change your gustatory habits and preferences under the supervision of experienced professionals, rather than on your own.

Highest Potassium Content Table in Foods

The ratio of benefits and calories in the selected fruits, vegetables and dishes should not be overlooked either. You can even do without pharmacy vitamins if you make up the menu correctly. Correctly organized quantity and quality of food allows you to get rid of the deficit. First of all, you should eat vegetables and fruits. It is necessary to strive to bring their daily volume to one third of the total eaten. Using such a strategy is the right decision for those who follow the figure or health.

Table of foods high in potassium:

How much should be contained in nuts and seeds

When composing a diet, it is recommended to focus on what is of plant origin. It is this kind of gifts of nature that is best absorbed. It is necessary to include foods containing potassium in a special list and make a menu based on it on a daily basis. This macronutrient is abundant in most plants and fruits.

It is worth paying attention to peanuts, hazelnuts, walnuts and pine nuts, almonds. Among the seeds are sunflower and pumpkin.

It is important to remember that nuts contain a lot of calories, so if you need to lose weight, you need to eat them carefully and in minimal quantities. In other cases, it is enough to check with the data in which products there is a lot of potassium - the table will tell you the correct volumes of plant fruits.

Another major source of benefit. They are low in calories, antioxidants, healthy dietary fiber, niacin, thiamine, and folate. Each species contains many minerals that contain selenium, calcium, copper and phosphorus.

They prevent the development of oncology and diabetes mellitus, help to strengthen the immune system and the cardiovascular system, and provide a feeling of fullness for a long time.

What is potassium:

• oyster mushrooms - 420 mg;
• champignons - 530 mg;
• morels - 410 mg;
• white - 460 mg and in dried form 4000 mg;
• chanterelles - 450 mg.

Content in fruits, berries, dried fruits

This group contains valuable foodstuffs that contain most of the basic nutrients necessary to maintain vital functions. There are easily digestible carbohydrates, iron, and a variety of vitamins and acids.

Most of this macronutrient is found in naturally dried apricots. Dried apricots are a plant source of potassium, magnesium and many other substances that have a positive effect on the body.

How much potassium is in dried apricots and dried peaches: more than half the daily dose. Several such dried fruits can solve many different difficulties with the body.

Don't underestimate the benefits of this part of your diet. In potatoes, sorrel, cilantro and parsnip root, the amount of this macronutrient exceeds 500 mg. In a bunch of parsley, watercress and horseradish root - more than 800 mg. And seaweed can be called the queen in terms of usefulness - more than 1000 mg, which is almost 40% of the daily requirement.

The vast majority of products that can be found on the vegetable market during the season contain potassium. Eggplant, ginger and celery root, all types of onions, asparagus, cucumbers, peppers and Jerusalem artichoke are all healthy and with a minimum of calories.

Such food is prescribed for problems with the gastrointestinal tract, diabetes, disruption of the heart and liver. Often in hospitals and on the dietary menu, you can find a variety of free-flowing dishes.

Where potassium is most contained, in which foods:

• wheat bran - 1260 mg;
• oat bran - 560 mg;
• buckwheat flour - 560 mg, its grains - 400 mg;
• rice - 100 mg;
• sweet corn - 280 mg;
• millet - 210 mg;
• durum wheat - 340 mg;
• barley - 450 mg.

They are able to reduce the likelihood of oncology, improve skin condition, strengthen immunity, reduce weight and remove excess cholesterol from the blood. It has a strengthening effect on the condition of nails and hair. If a person is treated with antibiotics, then he cannot do without millet porridge - it removes toxins from the body.

Which legume vegetables contain potassium

Most of the daily needs can be covered by soybeans, which contain up to 1600 mg, beans - 1100 mg, or mung bean (mung beans) - 1000 mg. I absorbed a little less chickpeas - 970 mg. The rest of the grains include:

• split peas - 730 mg;
• lentils - 670 mg;
• pea pods - 290 mg;
• beans - 260 mg.

Content in meat, fish and seafood

Animal products contain less of this macronutrient compared to plant foods, they are less well absorbed by the body. But they are rich in other elements - iron, phosphorus, zinc and magnesium. Cooking properly can provide a ton of benefits.

What foods are high in potassium:

• salmon and pollock - 420 mg;
• halibut - 450 mg;
• hake and cod - 340 mg;
• tuna and chum salmon - 350 mg;
• sprat - from 340 to 380 mg, depending on the variety;
• rabbit meat and beef - 330 mg,
• lamb - 270 mg;
• turkey and chicken - 200 mg.

In fish, you can see an increased amount of vitamin D, the amount of which overtakes many deli meats and vegetables. It contains omega-3 fatty acids that are necessary for the body of any person. These are dietary meals that can be eaten for most diseases.

In dairy products and egg products

Most products in this group contain a small amount of this macronutrient. But they are perfectly absorbed and included in most diets. It is an inexhaustible source of calcium, protein, amino acids, phosphorus and carbohydrates.

What is worth eating:

• fermented baked milk and low-fat yogurt - 150 mg;
• powdered milk - 1100 mg;
• dry cream - 730 mg;
• egg powder - 450 mg;
• condensed milk - 340 mg;
• milk - 150 mg;
• yogurt - 140 mg;
• varenets - 145 mg;
• chicken egg protein - 150 mg;
• yolk - 130 mg;
• kefir - 150 mg;
• low-fat kumis - 150 mg.

What factors affect the preservation of nutrients

Foods that do not need additional processing contain the most potassium. If you do not need to cook or soak, then the dish will retain the maximum benefit. If such heat treatment is indispensable, then it is advisable to carry it out as short as possible.

How to properly store micronutrient foods

It is best to store vegetables raw in the lower, special compartment of the refrigerator. The richest in vitamins are those that have only recently been plucked or cut. The less damage and cuts a fruit has, the higher the level of benefit it retains. Potassium is best preserved in dried fruits and dried delicacies. They can stay in a dry and dark place for several months. It is important to avoid excessive moisture in such boxes or boxes.

How to cook properly to preserve the beneficial properties

To get the most out of your meal and get the most macronutrients, there are a few simple rules to follow:

• to minimize heat treatment and its duration;
• strive for an increase in the diet of berries, fruits, herbs and vegetables, especially raw or dried;
• when choosing between frying and steaming, it is better to give preference to the steam cooking method;
• bake vegetables without peeling them off;
• during cooking, it is recommended to pour as little water as possible;
• do not soak cereals and legumes before cooking.

It is necessary to eat foods containing large amounts of potassium and indicated in the table. It is important to remember the symptoms of deficiency and overdose of a trace element, and take into account the peculiarities of its assimilation. To optimize your diet competently, contact the clinic of Elena Morozova. Experts will draw up for you individual nutrition programs containing all the elements necessary for normal life, which will help not only improve health, but also lose weight.

Potassium is an essential macronutrient that regulates the water-salt balance in the body and participates in the work of the glands, internal organs, blood vessels, and muscles. This element is excreted in large quantities from the body during active sweating, which means that its sufficient intake is an urgent issue for a person who is actively involved in sports.

The Importance of Potassium for Athlete Health

The most important functions of potassium, especially relevant for people involved in sports, are as follows:

• Together with sodium, it maintains the water-salt balance in the body.
• By stimulating the production of certain enzymes, it maintains the balance of acids, alkalis and salts in the body, removes excess fluid, thereby preventing edema.
• It is necessary for the normal functioning of the heart, in case of its lack, myocardial cells swell, contraction of the heart muscle is disrupted. With active physical exertion, such a disruption in the functioning of an organ can lead to irreparable consequences.
• Participates in the conversion of glucose into energy, in the case of its deficiency, the muscles begin to experience a lack of energy and contract worse.
• Provides unimpeded passage of nerve impulses from organs and tissues to the brain and back.
• Provides oxygen supply to the brain.
• Helps the body to remove toxins.
• Responsible for the physical endurance of a person, since it reduces fatigue.

Features of assimilation of potassium by the body

The following features of the assimilation of potassium by the body should be taken into account:

• It is important to maintain an optimal balance of sodium and potassium. Excessive intake of potassium into the body leads to the leaching of sodium. With a lack of potassium, the body tends to replace it with sodium, which cannot fulfill all the functions of potassium.
• Potassium is poorly absorbed by the body when there is a lack of magnesium in it.
• Vitamin B6 accelerates the absorption of potassium.
• Caffeine, alcohol, excessive consumption of sweets, stress, heavy diets inhibit the absorption of potassium.

Potassium intake

The average recommended dosage of potassium intake in the body for persons over 18 years old is 2 g. For people with regular training, the potassium intake should be increased to 2.5-3 g. Athletes who are actively gaining muscle mass should have an average daily intake of potassium at 4 -5 g.

Potassium-rich foods

Potassium is a common macronutrient in food. The richest in it are green tea and cocoa. There is a lot of it in spinach and legumes. A treasure trove of potassium is dried fruits and nuts. They are rich in fruits, mushrooms, vegetables, cereals. It is found in milk, cheeses, cottage cheese, liver.

To maximize the absorption of potassium from foods, you should adhere to certain recommendations:

• When cooking products, up to 60% of potassium passes into water. If you do not plan to cook soup, then vegetables are best eaten fresh or steamed.
• It is better not to cook the cereals, but pour boiling water over - this way the taste of cereals will be better revealed and all potassium will remain in the product.
• Mushrooms, vegetables, legumes should not be soaked in water before cooking.
• Beef liver must be stewed.

Almost 100% of potassium is absorbed from raw or steamed foods, which, together with potassium, contain pyroxidine (vitamin B6): bananas, potatoes, carrots, cabbage.

Vitamin and mineral complexes containing potassium

Manufacturers of vitamin and mineral complexes popular today include potassium in their products in insignificant quantities (no more than 2% of the daily "sports" dosage). This is due to the fact that there are many potassium-rich foods, they are ubiquitous and affordable. A balanced diet is the main prevention of potassium deficiency.

The most common potassium-containing drug is Panangin. It can be easily obtained from the pharmacy. You can also buy an even more affordable tool - Asparkam. These two drugs do not differ much from each other, only in price, but the doctor told me that Panangin is of better quality. Everything can be, because it is sold in a pack, inside which there is a tight-fitting bottle, and the tablets themselves are covered with a shell. Asparkam, on the other hand, is sold in ordinary paper plates, in the form of tablets without a shell, which is better to buy - you choose, but it is better to consult a doctor.

With a pronounced lack of potassium, dietary supplements are prescribed, such as Bio-potassium or potassium gluconate. In the composition of mineral complexes, potassium is necessarily present in combination with magnesium. You can use Basiko concentrate from Nahrin, Multi Mineral Caps from the American company Twinlab.

In complex sports vitamin and mineral supplements, potassium must be combined with magnesium and vitamin B6. Popular today: Animal Pak and Daily Sport from Universal Nutrition, Multivitamin For Men from BioTech, Orange Triad.

Since there is usually little potassium in vitamins and it is excreted from the body with sweat, experts recommend replenishing the potassium supply in the body immediately after training with the help of special sports drinks. They not only prevent thirst quenching, but also saturate the body with glucose and electrolytes (sodium and potassium). In Demand: Carbo Load Drink by Squeezy, Defy Black by Nutrex, [email protected] from Isostar.

For people actively involved in sports, it is extremely important to have a balanced diet and periodically consult a doctor for the selection of individual vitamin and / or mineral complexes, dietary supplements or drinks. Support your body from the outside with the necessary elements - it will be grateful!