Where is potassium and magnesium: a list of foods that contain the most potassium

Every element is important for normal functioning of the body. Imbalance leads to negative consequences and poor health. One such element is potassium. He is responsible for water-salt metabolism in the body and is necessary for normal operation of the heart. This is enough to understand the importance of the mineral. Therefore, potassium should be present in the daily diet. Where is potassium contained?

Products containing potassium

1. Tomatoes. It is believed that tomatoes are the best source of potassium. You need to eat them fresh and mature.
2. Sour cabbage. A lot of potassium is in such a cabbage.
3. Citrus fruits. Mandarins, oranges, lemons, grapefruits are delicious products with potassium content.
4. Fruits. Melon, bananas, watermelon.
5. Dried fruits. Potassium in large quantities is in dried apricots, plum, prunes.
6. Beans. A large amount of a trace element is not present in them, but their regular consumption can provide a normal index.
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7. Cereals. This kind of food is rich in all useful elements, not an exception and potassium. Its most in buckwheat. Then comes rice and millet.
8. Vegetables. Potassium is more or less present in all vegetables. Boasting large indicators can beet, potatoes and carrots.
9. Cranberry. Berry is known for its usefulness and healing properties. Enrich the body with potassium can literally a few berries.
10. Mushrooms. A separate place in this list is occupied by mushrooms. Potassium is saturated with podberezoviki, chanterelles, white.

More information is provided in the table.

Signs of a lack of potassium in the body

• Lack of concentration, forgetfulness and absent-mindedness;
• Sleep disorder and insomnia;
• Transient fatigue;
• Weak immunity and frequent colds;
• Spasms and pain in the muscles;
• Problems with nails, skin and hair;
• Heart problems.
• High blood pressure.
• Rapid urination and impaired renal function;
• Gynecological problems - cervical erosion, infertility and unauthorized termination of pregnancy.

Excess potassium is dangerous

Excessive potassium content is very dangerous for health, and in particularly difficult cases leads to death. This is due to improper diets, additional intake of medicines containing potassium. Watch what you eat.

The need for an organism in microelement

For a day in the body should come from three to five grams of potassium. When doing sports, strong physical exertion, emotional tension, intense sweating, the body is losing potassium. Therefore, the dose should be increased.

Potassium is synthesized in the body from the intestine. Surplus is excreted in the urine.

It perfectly interacts with other microelements. For example, with chlorine and sodium provides a normal water-salt balance. An increase in the potassium level leads to the excretion of sodium from the body, which adversely affects the entire body. In turn, the deficiency of magnesium does not allow the assimilation of potassium. Magnesium and potassium are two interacting minerals that constantly control each other.

Potassium is mainly found in plant products, but some are found in meat, fish and dairy products.100 grams of meat account for 150 mg to 300 mg of potassium. In fish - the same number. Among dairy products, yogurt, cottage cheese, yoghurt, cheese and milk occupy a special place.

To keep potassium in sufficient quantities, the food should be cooked by steaming or using a small amount of water. When frying, its content is significantly reduced, and in some cases is reduced to zero.

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