Which foods are high in potassium?
There are many foods with high potassium content. Fresh yellow-green vegetables and fruits, such as fresh dates, oranges, persimmons, apricots, kiwis, Rosa roxburghii, Hippophae rhamnoides and blackcurrant, are rich in vitamins and essential trace elements.
Foods with high potassium content: corn, leek, soybean sprouts, lettuce, carp, silver carp, eel, lean pork, mutton, beef, pork loin, red dates, bananas, etc. The potassium content in food per100g is between 270 and 500mg.
Foods with high potassium content: all kinds of beans, bean curd skin, lotus seeds, peanuts, mushrooms, seaweed, kelp, pickled mustard tuber, etc. The potassium content per100g of food is more than1000mg. Followed by sweet potatoes, potatoes, bamboo shoots, spinach, black dates, fungus, ham, pork floss, eel and so on. The potassium content in food per100g is more than 500mg.
Because potassium plays an important role in cancer prevention, in addition to reducing sodium intake, eating more foods containing potassium will greatly reduce the probability of cancer. Potatoes are rich in starch and cellulose, so eat more. Under normal circumstances, the intake of vegetables and fruits should be kept at about 300 to 500 grams per day. While supplementing potassium, those foods with high salt, such as salted ham, bacon, salted fish and salty food, must be eaten less or not.
What are the fruits with high potassium content?
1, banana
Compared with other fruits, the types of nutrients contained in bananas are not special, but the contents of some nutrients are somewhat special:
High sugar: Bananas are particularly high in carbohydrates. The sugar content of banana per 100g fruit is about 28.9g, and that of apple, pear, watermelon and other fruits is about 10g. The sugars contained in bananas are mostly monosaccharides and disaccharides.
High potassium: Bananas are also particularly high in potassium. The potassium content of banana per 100g fruit is about 330mg, while other fruits are lower, such as apple 1 19mg, pear 92mg, peach 166mg, grape 104mg and watermelon 87mg.
2. Longan
Longan is a high-calorie food in fruits, with high carbohydrate content and potassium content, and the content of vitamin C is equivalent to that of oranges.
Longan contains a variety of nutrients, and has the effects of nourishing blood, calming the nerves, strengthening the brain and improving intelligence, nourishing the heart and strengthening the spleen; The inhibition rate of longan on uterine cancer cells is over 90%, and female menopause is the stage of gynecological tumor, so proper consumption of longan is beneficial to health; Longan has a nourishing effect, and it has an auxiliary effect on people who need to recuperate after illness and are weak.
3.mango
From the perspective of traditional Chinese medicine, mango is sweet and slightly sour, which has the effects of promoting fluid production to quench thirst, diuresis and vomiting, and can be said to be the most natural prescription for treating carsickness. From the perspective of modern nutrition, mango is rich in vitamins A, C, carotene, potassium and crude fiber. The content of vitamin A is one of the highest among all fruits, and vitamin C is twice that of bananas and pineapples. Vitamins A and C are important antioxidant nutrients.
What are the vegetables with high potassium content?
1, kelp
Every100g of dried kelp contains 4.36g of potassium, 2.25g of calcium, 0.2 1 g of phosphorus, 0.5/kloc-0.5g of iron, 0.34g of iodine, and a large number of trace elements such as strontium, titanium, vanadium, manganese, zinc, cobalt and copper, so kelp contains.
Kelp contains iodine and iodide, which can prevent iodine deficiency goiter; Amino acids and potassium salts of kelp have antihypertensive effect; Alginate and laminin can reduce serum cholesterol; Hot water extract has obvious cytotoxic effect on human KB cancer cells in vitro, has obvious inhibitory effect on S 180 tumor, and can improve the body's humoral immunity and promote the body's cellular immunity. Kelp polysaccharide can prevent and treat hyperglycemia.
2. Porphyra
The content of potassium in seaweed ranks first among all kinds of fruits and vegetables, and its sodium content is also very rich, especially in laver, where the potassium content per 100 grams reaches 1640 mg. In human body, potassium and sodium usually maintain normal muscle activity, regulate osmotic pressure and water balance inside and outside cells, and prevent excessive loss of body fluids. Eating more seaweed in summer can protect the normal muscle activity and nerve reaction of human body from being affected, and avoid symptoms such as listlessness and muscle spasm due to insufficient potassium and sodium in the body.
3. Spinach
Spinach has moderate nutritional value, but balanced nutritional components, rich in trace elements such as potassium, and has a good therapeutic effect. Eating spinach often has the effects of relaxing bowels, clearing away heat, regulating qi and enriching blood, preventing diseases and resisting aging. It can be used for adjuvant treatment of anemia, diabetes, tuberculosis, hypertension, red eye due to wind-fire and other diseases.
Vegetables with high potassium content in daily diet include rape, leek, tomato, mushroom, bean products and nuts. In addition, dark vegetables, especially red amaranth, green amaranth and water spinach, also have high potassium content.