If you live in North America, you probably donโt get enough potassium. An often overlooked mineral, potassium is an unsung hero, critical for maintaining the bodyโs fluid balance, muscle and nerve function. Potassium controls electrical signaling in the heart and plays an important role in synthesizing proteins and building muscle. Research shows that getting enough potassium relaxes blood vessels, helping to prevent and treat high blood pressure.
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๐๐จ๐ฐ ๐ฆ๐ฎ๐๐ก ๐๐จ ๐ฒ๐จ๐ฎ ๐ง๐๐๐? Unless you have a kidney disorder or are taking certain medications, you should aim to get 4700 mg per day. Women who are breastfeeding need a little bit more - 5100 mg per day. For perspective, the average American takes in only 1700 mg daily, and Canadians arenโt far behind.
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High dose potassium supplements can disrupt heart rhythms so itโs best to get your potassium from food. Superstars include white beans like cannellini or navy beans, which provide almost 600 mg per half-cup. Potassium-rich vegetables like Swiss chard (480 mg), spinach (400 mg), and beet greens (650 mg) pack a hefty potassium punch per half-cup portion, cooked. Plain yogurt is yet another great option, clocking in at 580 mg per half-cup serving. Fruits like banana (420 mg) and dried apricots (380 mg per ยผ cup) are also good choices.
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๐โ๐๐ ๐๐๐ ๐ก ๐๐ ๐๐๐ก ๐๐ฅโ๐๐ข๐ ๐ก๐๐ฃ๐. ๐ด ๐ ๐๐๐๐๐ ๐๐๐๐๐๐๐โ ๐ก๐ ๐๐๐๐ ๐ก๐๐๐ ๐๐๐ก๐๐ ๐ ๐๐ข๐ ๐๐๐ก๐๐๐ ๐๐ ๐ก๐ ๐๐๐๐ ๐ ๐ฃ๐๐๐๐ก๐๐๐๐ ๐๐ ๐๐๐ข๐๐ก ๐๐ก ๐๐ฃ๐๐๐ฆ ๐๐๐๐.
