Article content
Potassium is one of the most important minerals our body needs for optimal functioning. It is essential for heart, nervous system and muscle health. Yet most people consume less of it than they should. A lack of potassium can lead to serious health complications – from irregular heart rhythm to an increased risk of stroke.
Let’s look at why this mineral is so important and which foods should definitely not be missing from your diet.
Potassium as a protector of the heart and blood vessels
Potassium plays a key role in maintaining fluid balance, blood pressure and heart rhythm. It helps the body get rid of excess sodium, thereby lowering blood pressure and at the same time protecting vessels from damage.
Potassium deficiency, known as hypokalemia, can lead to fatigue, muscle cramps, weakness, arrhythmia and in extreme cases to serious heart disorders.
According to research by American scientists from the Albert Einstein College of Medicine, published in the journal Stroke, a diet rich in potassium has a direct effect on reducing the risk of stroke. The study followed more than 90,000 women aged 50–79 and found that women with higher potassium intake had up to a 30% lower risk of stroke – especially those who did not suffer from high blood pressure.
Which foods contain the most potassium
Increasing potassium intake is not difficult. This mineral occurs naturally in many common foods that you can easily add to your daily diet.
According to the recommendations of the British Heart Foundation (BHF), the following foods should be included in the diet:
- 🥑 Avocado – half an avocado contains approximately 360 mg of potassium and is ideal for salads and smoothies.
- 🍌 Banana – one medium banana has around 330 mg of potassium and also gives the body energy before exercise.
- 🥦 Broccoli – 80 g of cooked broccoli contains about 317 mg of potassium.
- 🥬 Spinach – contains approximately 545 mg of potassium per 80 g and is also rich in iron and magnesium.
- 🐟 Salmon – a 150 g portion contains up to 634 mg of potassium, plus healthy omega-3 fatty acids.
- 🥔 Potatoes – 175 g of boiled potatoes provides over 630 mg of potassium, with most of it in the skin.
- 🥛 Milk – 300 ml of skimmed milk provides the body with about 538 mg of potassium.
- 🍗 Chicken – a 170 g portion contains roughly 570 mg of potassium.
Other rich sources of this mineral include cocoa, white beans, lentils, peanuts, buckwheat and dark chocolate.
Why the body needs potassium every day
Potassium acts in the body on several levels – it not only helps regulate heart function, but also contributes to the function of muscles, nerves and metabolism.
- Reduces the risk of high blood pressure.
- Helps the body manage water.
- Improves transmission of nerve impulses.
- Supports regular and efficient heart function.
- Increases resilience to stress and fatigue.
How much potassium do we need per day
An adult should consume 3,500 to 4,700 mg of potassium per day. You can usually meet this amount with a varied diet rich in vegetables, fruit, legumes and whole grains.
On the other hand, excess salt, alcohol and processed foods contribute to a loss of potassium in the body, so it is important to limit consumption of salty foods and ensure adequate fluid intake.
Summary
Potassium is an indispensable mineral that has a crucial impact on heart and vascular health. It protects against stroke, high blood pressure and heart arrhythmias, and at the same time supports the activity of muscles and the nervous system.
Include potassium-rich foods in your diet — for example bananas, avocado, spinach, potatoes or salmon — and your body will reward you with better vitality and a lower risk of lifestyle diseases.
