7 FOODS THAT PACK A POTASSIUM PUNCH – AND WHY

Potassium is a powerful little electrolyte (a type of mineral) that’s pretty much vital to our health.

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Potassium is crucial to the proper functioning of the heart and muscles as well as the kidneys. It transports nutrients to our cells and helps water regulation in and out of the cells, assists nerves in sending signals and controls muscle contractions. This little miracle worker also helps prevent calcium from leaching from our bones, reducing the risk of osteoporosis in the elderly.

POTASSIUM MAKES ELECTRICITY
The really interesting part, though, is that potassium, when dissolved in water, produces positively charged ions and conducts the electricity that allows our bodies to function. (Take that, Eskom.)



BLOOD PRESSURE
High sodium (salt) levels in the body can ramp up your risk of high blood pressure. Potassium to the rescue – unless you have kidney or other diseases that interfere with potassium levels. Foods containing potassium can help regulate blood pressure, by reducing the negative effects of sodium. Potassium also relaxes the walls of the blood vessels, which helps with blood pressure management.

KIDNEY HEALTH
In people who don’t have underlying health problems, low levels of potassium might affect the kidneys’ ability to reabsorb calcium, which can lead to kidney stones. So, getting enough potassium in your diet can help reduce the risk of this seriously painful condition.

POTASSIUM-POTENT FOODS
When you say potassium, many people think bananas. But there are other foods that are even richer sources than bananas. For example, spinach and white beans have double the amount of potassium per cup than a medium-sized banana. Here’s the lowdown.



AVOCADOS
Full of other important nutrients like folate (essential for babies’ development in pregnancy) and vitamin K, avocados deliver a potent potassium punch. Half an avo provides 10% of the recommended daily dose (or adequate intake – AI). And they’re high in oleic acid, which is thought to help reduce inflammation and has been shown to have a beneficial effect on certain genes that are linked to cancer.

BEANS
White beans, black beans, edamame (soy) beans… they all beat bananas when it comes to potassium levels. A cup of cooked white beans provides 18% of the AI. Also rich in B vitamins, iron and fibre, beans are one of the most affordable and easy-to-prepare foods out there.

BEETROOT
One cup of cooked beetroot delivers 11% of your potassium AI. Beets also contain folate and nitrates that support heart health. Plus, the water from cooked beets can be used to make beautiful purple dye – bonus!

POTATOES
The trusty potato is a staple in many people’s diets, and it’s a powerhouse of potassium. A study by the US National Institutes of Health reported that one small baked potato provides nearly 16% of potassium AI (although the level might depend on the variety of potato and the soil in which they’re grown).



SPINACH/ SWISS CHARD
We all know it gave Popeye his brawny biceps, but spinach is also something of a superfood. One cup of frozen spinach packs 12% of the daily AI for potassium (three cups of fresh spinach will deliver the same amount), and it’s rich in vitamins A and K (important for blood clotting and bone metabolism), folate and magnesium – without which none of the cells in bodies would work.

SWEET POTATO
One medium sweet potato provides 12% of the recommended daily dose of potassium, at the same time delivering protein and vitamin A, which supports eye, bone and immune-system health.

WATERMELON
Say hi to the biggest berry you’ll ever meet. Believe it – watermelons are actually berries – and what would summer be without them? Delicious, juicy and refreshing, they pack a potent potassium punch – two wedges deliver 14% of AI – and they’re a great source of vitamins A and C, as well as magnesium. (Vitamin C boosts immunity, lowers blood pressure and reduces the risk of developing heart disease and dementia, among other benefits.)

OTHER POTASSIUM-RICH FOODS
Butternut squash, dried apricots, pomegranates, tomato paste and coconut water are also rich in potassium.

DO YOU SUFFER FROM KIDNEY DISEASE?
Your kidneys help to regulate the amount of potassium in your body, so if you have chronic kidney disease, it might mean that your potassium levels are too high because your kidneys aren’t removing excess potassium from the blood the way they’re supposed to. In that case you should consult your healthcare practitioner, who might prescribe a special diet that limits your potassium intake.

SOURCES: MEDICALNEWSTODAY.COM, HEALTHLINE.COM, WEBMD.COM

BY LYNNE CLEMENT STAFFORD

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