10 potassium rich foods to add to your diet

Are you looking for potassium -rich foods? A daily banana will not completely reduce your needs and do not maintain your levels. In fact, only 11% of our recommended contribution can be derived from a single banana. Potassium supports your blood pressure, helps move other nutrients in the body and also help your nerves and muscles to function properly. But do not fear, there are many other foods rich in potassium which are large sources of the mineral.

What is potassium?

Potassium is a key electrolyte, the minerals present throughout the body that maintain vital functions, such as fluid balance and heart health. “Good potassium levels are also associated with better bone health – which is particularly important during your adolescence before maximum bone density is reached, and after menopause when osteoporosis is more risk,” explains the nutritionist And expert in intestinal health, Dr. Lucy Williamson.

If we do not get enough potassium, an imbalance can occur and “we are more likely to develop symptoms such as fatigue, increased anxiety, lack of concentration, bad energy, muscle cramps, ailments of the head, a PMS and poor athletic performance, ”according to the founder of Artah Rhian Stephenson. Electrolytes are also particularly essential for good “long -term cognitive health. Recent studies have shown that potassium and magnesium levels can improve cognitive performance in dementia and Alzheimer’s patients, “she concludes.

Do our potassium levels change during the winter months?

“”Research begins to show that our potassium levels change depending on the season; During the winter, our levels are naturally slightly higher than during the summer, ”explains Williamson. This can also be affected by potassium inhibitors, such as “alcohol, caffeine, leafy green consumption and ultra -processed food consumption,” adds Stephenson. You should talk to your doctor if you are particularly concerned about your electrolytic balance and your general mineral contribution.

Potassium -rich foods

Fruit

Fruits such as bananas, melon, grapefruit, pear, papaya, mango, squash, tomatoes and avocado all contain soluble fibers, which are also useful for helping us regulate our intestinal and intestinal help Intestinal. Five fiber foods also naturally feel more full, and therefore less likely to constantly snack unhealthy foods.

Green vegetables

The emphasis on fresh vegetables such as spinach and broccoli is essential to maintain healthy potassium levels.