Potassium, the eighth element with the highest rate of presence in the human body, contains a total of 120 g in an adult person weighing 60 kg. Potassium, known to be associated with neurological functions and blood pressure, plays an important role in activating nerve impulses that help regulate muscle contractions, heartbeats, reflexes, and many other processes. It helps transport nutrients to the cells and remove waste products from the cells.
Potassium helps relieve tension in the blood vessel walls, balancing blood pressure. Hypertension (high blood pressure), which is an important risk factor for heart diseases and stroke, is higher in people who take low potassium, especially if they consume large amounts of salt. Therefore, it is very important to have potassium, which is abundant in natural foods, in a balanced amount in our body. So what foods have potassium?
1. Spinach
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Spinach, which has very high nutritional values, is also rich in potassium. 180 g spinach (about 1 cup) provides 18% of the recommended daily intake of potassium. Spinach is an ideal food for those who have potassium deficiency in their body.
2. Banana
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Banana, which is a very good source of fiber, also contains plenty of potassium. An average of 358 mg of potassium in a banana weighing 100 g meets about 10% of your daily need.
3. Avocado
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An avocado weighing 100 g contains about 485 mg of potassium, and this amount meets about 13% of our daily need. Avocado is also a food rich in minerals, vitamins and fiber.
4. Salmon
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Although many of us think of Omega-3 when it comes to fish, the fish are actually very rich in many different nutrients. There are about 460 mg of Potassium in 100 g of Salmon and this amount meets about 13% of our daily need.
5. Date
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Hurma, a nutrient rich in calcium and phosphorus, also contains plenty of potassium. 100 g of date contains about 680 mg of potassium and this amount meets about 20% of our daily need.
6. Dry Apricot
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Containing much more potassium than fresh apricots, 100 grams of dried apricots contain approximately 1 g of Potassium, and this amount meets 33% of our daily need.
7. Tomato Sauce
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Potassium is abundant in tomatoes. It is higher in concentrated tomato sauce. Approximately 560 mg potassium in a glass of tomato sauce meets 17% of our daily need.
8. Potato
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Potato is not very rich in terms of nutritional values despite its intense amount of energy, but it is very rich in potassium. A 300g potato contains 1 g of potassium and this amount meets 33% of our daily need.
9. Cabbage
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Cabbage is among the foods that are not consumed very often, but have a high nutritional value. 100 g of cabbage contains about 447 mg of Potassium.
10. Beet Leaves
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Approximately 762 mg of potassium is contained in 100 grams of beet leaf, a food rich in vitamins A and C, folic acid, and calcium.
