In our food, we often think of protein, fibers, vitamins, but we tend to ignore one very important chemical and that is potassium. Yes, potassium is a mineral that your body requires for its optimal functioning of itself. It is a type of electrolyte. Focusing on only one type of nutrient and ignoring the other can create lots of imbalance in our body sooner or later.
Similarly, not consuming sufficient potassium can over time lead to some symptoms like muscle cramps or weakness, nausea, confusion, irritability, low blood pressure, diarrhea, frequent urination, dehydration, paralysis, and change even in our heart rhythm. In fact, muscle cramps are the first sign of deficiency of potassium. Involuntary contraction of the muscles in our legs can cause leg cramps.
Potassium plays a major role in our body. The mineral aids in the function of our nerves and the contraction of the muscles. It helps to keep the heart rate in the normal range. It also helps supply of nutrients and waste material into and out of the cell. For healthy male, an appropriate potassium consumption is 3,400 milligrams per day. And for healthy adult female, 2,600 milligrams per day.
Also, mostly when we talk of potassium, we think of banana. Yes, undoubtedly banana is the excellent source of potassium. At any time of the day, if you feel weakness or dizziness or even leg cramp, quickly reach out for a ripe yellow banana. It will instantly replenish the lost electrolyte and make you feel comfortable. A medium banana contains around 9% of the daily value of potassium. Apart from banana, there are many other potassium-rich food that can assist to maintain a healthy potassium level of our body. Or it can also raise potassium level when it falls low.
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Breakfast and snacks
As I mentioned earlier, bananas are rich in potassium. So incorporate this healthy fruit in your breakfast. Either eat one whole banana directly or add it to your porridge bowl or make a smoothie from milk and banana. Apart from banana, fruits like avocado, watermelon and pomegranates are high in potassium. Dried apricots are excellent source of potassium. Just half cup of apricot, which is equivalent to 65 grams of dried apricots, provides 16% of daily value of potassium. You can rehydrate yourself with coconut water early in the morning or in the afternoon. Coconut water is not only a hydrating drink, but it is also a great source of potassium with 13% of daily value in one cup.
During Lunch and or Dinner
You can include potassium-rich vegetables like sweet potatoes, beetroot, yam, potatoes, butternut squash or kaddu. Also, beans and legumes are excellent source of potassium and can be had during lunchtime. So to ensure that your body gets enough potassium, include a balanced potassium-rich food in your daily plan.
Make sure that you are not eating too much or too little potassium. It can cause heart palpitations, shortness of breath, chest pain and vomiting, or even hyperkalemia, a life-threatening disorder. Usually I have noticed that children as well as grown-ups also, they love potatoes.
Also read, https://www.webmd.com/diet/foods-rich-in-potassium
They go on eating potatoes all the time. Potato chips, potato vegetables, potato with gravy, and too much of this would be wrong. Food needs balance. And so bring all the other things, other vegetables, nuts, and all other things which are rich in high source of potassium, but not excess.
So learn to stay healthy and fit by bringing a quality in your personality, which is moderation. Everything which is good should be consumed, but in moderation. Everywhere, you have to apply this principle and you’ll be able to live a much healthier and better life. So take care.