1. orange juice

Orange juice is a good choice at the breakfast table. 3/4 cups of orange juice can provide 355 mg of potassium. Orange juice, especially freshly squeezed orange juice, is rich in calcium, folic acid and B vitamins.

2. Milk

The potassium content of milk is amazing, with 382 mg of potassium per cup of fat-free or skim milk (whole milk contains less potassium). If you don't like milk, you can try adding fluid smoothies and milkshakes with high calcium content.

Step 3: bananas

When it comes to potassium, everyone will think that bananas are high-potassium foods. Bananas contain more than 400 mg of heart-healthy minerals. But bananas are also rich in resistant starch, which helps to improve metabolism and eventually overcome hunger.

4.wax gourd

Winter melon, such as Italian winter melon noodles, is very effective for losing weight: each serving contains a lot of vitamin A and fiber, but less than 50 calories. Moreover, wax gourd is also rich in potassium, each half cup contains 448 mg of potassium.

5. Soybean

Raw soybean products (such as edamame and soybean powder) are an important source of protein, which can also resist inflammation of the body. The point is that half a cup of cooked soybeans contains nearly 500 mg of potassium.

Extended data:

Effects of potassium on human body;

1, maintain the normal metabolism of sugar and protein.

Potassium ion is an essential macroelement for cells to synthesize glycogen and protein. If potassium is deficient, the metabolism of sugar and protein will be affected.

2. Maintain normal osmotic pressure and acid-base balance in cells.

Potassium mainly exists in cells and plays a major role in maintaining intracellular osmotic pressure. When cells lose potassium, sodium and hydrogen ions in extracellular fluid can enter cells, causing intracellular acidosis and extracellular alkalosis.

3. Maintain the stress and normal function of neuromuscular.

The difference of potassium-sodium ion concentration inside and outside the cell is the basis of action potential in cell membrane, which can activate muscle fiber contraction and cause neurotransmitter release. When the blood potassium decreases, the membrane potential increases, the cell membrane is excessively polarized, the stress decreases, and flaccid paralysis occurs.

References:

Food with high potassium content-People's Network