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Sunday, June 13, 2021

These 10 foods can save your life, According to a Dietitian

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Nutrition and health experts at the Cleveland Clinic suggest that there is a group of foods that can save anyone’s life because they contain a precious mineral that is very important to the human body.

The report highlights that potassium is often a mineral little appreciated in people’s daily diets. However, it plays an important role in the functioning of the heart, kidneys, muscles and nerves.

A low potassium level can raise blood pressure, increase the risk of kidney stones, and even remove calcium from your bones.

“Diets high in potassium-rich foods and low in sodium may reduce the risk of high blood pressure and stroke,” says dietitian Anna Taylor.

The recommended potassium target is 2,600 milligrams per day for women and 3,400 milligrams per day for men, she said.

It is very easy to add potassium-rich foods to daily food as it is found in a wide variety of products, emphasized by the dietitian.

Potassium-rich foods:

Potatoes 

Don’t remove the nutrient-rich skins as it is rich in nutrients. A medium roasted potato with skin contains more than 900 milligrams of potassium, according to the report.

Legumes

Beans are a good source of potassium. White beans and adzuki beans have about 600 milligrams for every half cup. Other types of beans have more than 350 milligrams per half-cup. Soybeans and lentils are also good sources of potassium.

Juices 

Some juices, such as plums and carrots, contain a large amount of potassium – about 700 milligrams per cup. The orange juice and the Granada are also good choices as each containing 500 milligrams per cup. However, Taylor recommends keeping an eye on your portions due to the sugar content.

Seafood 

Popular fish such as salmon, mackerel, halibut, tuna, and snapper have more than 400 milligrams of potassium in a 90-gram fillet.

Green leafy vegetables 

A half-cup serving of cooked spinach contains up to 400 milligrams of potassium. The same amount of beet greens carry more than 600 milligrams.

Dairy 

In addition to being a source of calcium, dairy also contains a significant amount of potassium. A cup of low-fat or skim milk contains between 350 and 380 milligrams of potassium. Plain yogurt will give you more than 500 milligrams per cup.

Tomatoes 

A cup of chopped tomatoes provides more than 400 milligrams of potassium, while a cup of tomato juice or puree more than 500 milligrams. Concentrated tomato paste is even richer in this mineral, with more than 650 milligrams per quarter cup.

Bananas 

These yellow fruits may be the best-known source of potassium. In fact, a medium banana contains 422 milligrams.

Other Fruits

Bananas are not the only fruits full of potassium. Cantaloupe, dates, nectarines, and oranges have more than 250 milligrams for every half cup. Dried peaches, apricots, prunes, and raisins are also good sources of this mineral.

Avocados

As if you needed another reason to turn to guacamole, a half-cup serving of creamy avocado contains about 364 milligrams of potassium.

Image Credit: Getty

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