- Potassium is one of the seven essential macro-minerals. A high potassium intake reduces the risk of overall mortality by 20 percent.
- It also decreases the risk of stroke, lowers blood pressure, protects against loss of muscle mass, preserves bone mineral density, and reduces the formation of kidney stones.
- The primary functions of potassium in the body include regulating fluid balance and controlling the electrical activity of the heart and other muscles.
- Adults should be consuming 4,700 milligrams (mg) of potassium a day. Potassium supports blood pressure, cardiovascular health, bone strength, and muscle strength.
Foods rich in potassium:
- Bananas, oranges, cantaloupe, honeydew, apricots, grapefruit (some dried fruits, such as prunes, raisins, and dates, are also high in potassium)
- Cooked spinach
- Cooked broccoli
- Potatoes
- Sweet potatoes
- Mushrooms
- Peas
- Cucumbers
- Zucchini
- Pumpkins
- Leafy greens
- Lima beans
- Pinto beans
- Kidney beans
- Soybeans
- Lentils
- Nuts like Almonds, Cashews, Pistachios, Peanuts, Walnuts, Hazelnuts
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https://pubmed.ncbi.nlm.nih.gov/23674806/