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Potassium is a key mineral supporting many essential functions in the body, including the heart, nervous system and electrolyte balance. It helps regulate fluid balance, muscle contractions and nerve signals. As an important element of daily health, it is recommended that adults consume between 3,500 and 4,700 mg of potassium per day, depending on age and health.
What are the best sources of potassium?
- Natural sources: Bananas (about 420 mg per medium banana), spinach (about 839 mg per cup), and sweet potatoes (about 541 mg per medium potato) are excellent sources of potassium. Avocados (about 975 mg per avocado), oranges (about 237 mg per medium orange), and coconut water (about 600 mg per cup).
- Dietary Supplements :
Since most people are deficient in potassium in their diet, it is important to include these foods in your diet, not only for their potassium content, but also for other important nutrients. In addition, these foods are a better choice than supplements because they provide other important nutrients.
The best forms of potassium supplements
- Potassium citrate and gluconate are among the best forms of potassium supplements due to their high absorption capacity and gentleness on the stomach. The maximum recommended dose per capsule is usually 99 mg, as high doses can be dangerous, especially for people with kidney or heart problems.
Frequently asked questions about potassium:
- What does potassium do in the body? Potassium is essential for maintaining proper heart function, muscle contraction and transmission of nerve signals. An interesting fact is that potassium also helps lower blood pressure by counteracting the effects of sodium.
- When is the best time to take potassium? Potassium can be taken at any time during the day, but it is generally recommended to spread the intake throughout the day with meals to maintain stable levels in the body and to avoid digestive problems.
- Which foods contain a lot of potassium? In addition to the foods mentioned above, avocados, oranges and coconut water are excellent sources of potassium. By including these foods in your diet, you can meet your daily potassium needs.