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Potassium is one of the important nutrients in maintaining a healthy body, so it is recommended to be consumed on a regular basis. Foods that contain potassium pertained not hard to find and can be included in the daily diet.
Potassium intake recommended for adults is 4,700 mg per day. Potassium intake is more advisable obtained from food intake. For the consumption of potassium supplements recommended by consulting a doctor first.
Here are some foods that contain potassium most that can be consumed daily:
The benefits of bananas from each of the pieces included in potassium, which is about 400 mg. Healthy carbohydrate content in it is also able to make the stomach feel full and helps to increase metabolism. In addition, bananas are also a source of fiber, vitamin B6, and vitamin C. A study shows, a banana as a high-energy snack to be consumed by athletes after exercise.
Almost all types of potatoes, including most foods containing potassium. One large potato could have 900 mg of potassium. Potatoes also provide other nutrients including carbohydrates, vitamin B6, vitamin C, fiber, and iron. However, notice how the presentation of potatoes. Bake the potato is one of the best ways to treat and avoid adding sauce or cheese overload.
Benefits yam is said to have a higher potassium content than bananas. Potassium than a medium-size potato can reach nearly 700 mg. Moreover, the relatively lower calorie potato, equipped with fiber, carbohydrates and beta carotene are beneficial to the body. it has a delicious flavor and can be processed according to taste.
Fresh tomatoes are one source of potassium. However, that has been processed into tomato sauce or pasta contains more potassium. Another option that is already dried tomatoes, which contain more than 1,800 mg of potassium per 55 gram. Tomato types are also high in fiber, protein, and vitamin C are very good to help boost the immune system and digestion ..
Red bean is a high source of potassium, which is about 600 mg of approximately 185 grams of red beans. Nuts of this type can be incorporated into a salad or mashed. Another option that is often referred to as soybeans or edamame. Besides being rich in potassium, edamame can function as an anti-inflammatory in the body.
Benefits avocados contain more than 900 mg of potassium per fruit, along with healthy fats and sodium and cholesterol free. Avocados can be mixed in a variety of foods, or a smoothie made with bananas, coconut water, and low-fat yogurt.
Most fish contain a lot of potassium, including salmon, tuna and other marine fish. In addition, fish are also rich in omega-3 fatty acids and vitamin D. Then, make sure the fish consumed does not have a high mercury content. fish can be different types of grain, but avoid frying.
One cup of milk contains more than 300 mg of potassium, while fat-free milk can reach almost 400 mg of potassium. The higher the fat in milk, hence the lower the potassium content. In addition, yogurt can be an alternative to consume dairy products are rich in potassium. One cup of yogurt contains 350-500 mg of potassium. Another benefit of yogurt that contains probiotics that are good for digestion.
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