Sweating more in summer, while water loss, the body's electrolytes will also follow, especially potassium.
Potassium is one of the essential minerals in the body, can help dilate blood vessels, promote the excretion of sodium ions, play a role in lowering blood pressure and protecting the heart and brain, so potassium should be appropriately supplemented, which can be obtained from the following foods.
What are the foods that contain potassium?
1. Green leafy vegetables
Leafy greens are rich in potassium, such as beets, spinach, celery and mustard greens, and kale. Spinach, for example, has a cooked spinach potassium content of 839 mg.
2, White art beans
Through the data, it is possible to understand how high the potassium content in white kidney beans is, with 1540 mg of potassium in 100 grams of white kidney beans, and also contains plant proteins as well as iron and B vitamins.
3. Cruciferous vegetables
Cruciferous vegetables are typically high-potassium and low-sodium ingredients that can help lower blood pressure and protect cardiovascular health. For example, various cabbages, broccoli or cauliflower, radish and mustard greens, and purple cabbage, which contain not only dietary fiber and vitamins, but also rich in potassium, calcium and magnesium.
4. Sweet potatoes
Sweet potato is rich in dietary fiber, which can promote gastrointestinal peristalsis and facilitate smooth defecation; Among them, sweet potatoes are typical high potassium and low sodium ingredients, which can help lower blood pressure.
5. Avocado
Avocados not only contain dietary fiber and oleic acid and niacin, but also rich in calcium and magnesium and potassium, which can reduce the content of LDL cholesterol, increase HDL cholesterol, and maintain cardiovascular health.
6. Watermelon
Watermelon is a high potassium fruit, which is conducive to regulating nerves and improving calcium absorption and utilization. It is worth reminding that the sugar content in watermelon is higher, and people with diabetes and poor liver and kidney function should control the amount of watermelon they eat.
7. Bananas
Most tropical fruits are rich in potassium, especially bananas, and the potassium content in a banana reaches about 450 mg.
8. Almonds
Almonds are not only rich in potassium, but also rich in vitamin A, which protects vision and helps improve the immune system.
9. Seafood
Of all meats, the highest potassium content is higher than seafood, especially salmon, tuna and halibut.
10. Orange juice
The potassium content in one cup of orange juice reaches 496 mg, and in addition to orange juice, other citrus fruits can also be selected.
Wen Xin proposed
In fact, there are not only potassium-containing foods in life, but there are many more, which can be selected according to their own tastes. It is worth reminding that potassium deficiency patients should take the therapeutic way to supplement potassium, and cannot blindly supplement potassium, so as not to cause potassium exceeding the standard, but will bring unexpected harm, and even cause cardiac arrest.