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Potassium plays an essential role in the proper functioning of the body’s cells, tissues, and organs. It is an electrolyte, which means that it carries a small electrical charge to conduct electricity through the body. It is involved in muscle contraction, including that of the heart, and has a positive effect in reducing blood pressure, particularly by balancing sodium intake.
A potassium deficiency can thus increase the risk of cardiovascular disease, glucose intolerance, and can even lead to fatigue and muscle cramps.
Here are 10 potassium-rich foods that you can include in your daily diet.
1. Meat
Beef, veal, pork, and chicken contain a significant amount of potassium. Deli meats, especially salami, are among the foods that contain the most potassium, with nearly 1300 mg per 100 g serving. Other cuts and products derived from meat can provide between 300 and 650 mg of potassium per 100 g. Beware, deli meats are often fatty and salty, so it is important not to eat too much of them.
2. Beans
Beans, whether black or white, are rich in potassium in addition to their fiber and protein content. In addition to its satiating effect, black beans also contain magnesium, calcium, and folate. It is a very large source of potassium, with nearly 1400 mg for a 100 g serving.
3. Dried fruits
Sweet dried fruits such as prunes, apricots, dates, figs, and grapes are a good source of potassium and fiber. Rich in trace elements, they are beneficial to health, but should not be overused because of their sugar and calorie content. Dried apricots are the richest in potassium with more than 1000 mg in a 100 g serving.
4. Fish
Fish and crustaceans are great potassium providers. Salmon, in addition to being rich in B vitamins, protein, and omega-3, a fatty acid useful for the brain and heart, also contains potassium, at an average of 600 mg per 100 g. Other fish such as cod or cuttlefish may contain up to 800 mg per 100 g.
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