As an electrolyte, potassium has a vital role in energy conduction. It also changes the way cells function, and it is found throughout the body. Unlike sodium, which is found outside, potassium is the principal electrolyte inside the cells of every tissue. Thus, having the appropriate potassium level in an organism is essential for almost every function.
It regulates the heartbeat, ensures proper function of the muscles and nerves, and is vital for synthesizing protein and metabolizing carbs. It is also necessary to maintain adequate blood pressure. Moreover, potassium is used in different substances in the body and accelerates chemical processes.
Our diet tends to have too much sodium and too little potassium, which is why we get hypertension and cardiovascular disease. Diarrhea and vomiting reduce potassium levels, and some medications may increase potassium output, especially if you are taking diuretics. To keep the balance, the recommended intake of potassium in adults aged 19 years or older is around 4700 mg per day.
How can you reach that goal? Keep these potassium-rich foods on hand, particularly if you use drugs that lower this electrolyte or have hypertension.
Our top 20 high-potassium foods include:
Bananas
When it comes to potassium, bananas are often the go-to food to get your fill of this mineral. Approximately 110 calories, 0 grams of fat, 1 gram of protein, 28 grams of carbohydrate, 15 grams of naturally occurring sugar, 3 grams of fiber, and 450 milligrams of potassium are included in one serving or one medium ripe banana. Bananas may sound obvious but the next food on our list might surprise you.