Banana is not the only food rich in potassium. There are many others! Let’s get to know them?
Potassium, after calcium and phosphorus, is the most prevalent mineral in our body and has important tasks.
It is responsible for maintaining a regular heartbeat, it is good for muscle contraction and crucial to regulating the water in our body.
We tend to believe that is not so difficult to keep a diet rich in potassium. But we are wrong: the lack of potassium is quite common and affects many of us, leading to blood pressure, loss of ﬂuids, weak blood ﬂow, fatigue, weakened muscles and disrupted heart rhythm.
But how much potassium do I need?
Well, it depends on your genes! NutriFit, a DNA test that evaluates our genetic predispositions, can tell us how much potassium is suitable for each different “genetic makeup”.
A scientific research on which NutriFit is based has shown that a variant of the WNK1 gene inﬂuences the level of potassium in our body. WNK1 is a gene which regulates the transport of potassium and its link to the potassium level is, therefore, not surprising.
This study has proved that each unfavourable variant of the WNK1 gene reduces the potassium level by approximately 5%! People with the least favourable genetic makeup have a 10% lower potassium level. Approximately 43% of us have such genetic makeup! If you discover that you have the unfavourable genes for potassium, we suggest that you:
- Eat at least 4000mg of potassium per day;
- Drink less alcohol! Alcohol decreases the level of potassium!
What should I do to improve my potassium level?
To increase your potassium level, we recommend that you choose appropriate foods that are rich in this mineral.
Foods rich in potassium
Apricots - Did you know that one cup of dry apricots has 1162mg of potassium?
Avocado - This fruit has plenty of potassium! Half of an avocado provides 485mg of it, more than bananas!
Banana, of course! One banana has around 358mg of potassium.
Broccoli - One cup of broccoli has around 316mg of this important mineral.
Carrots - A small carrot has 170mg.
Melons - 2/3 of a cup of a melon has 267mg of potassium.
Pistachios - They have plenty of potassium! 3/4 of a cup of pistachios has 1025mg.
Oranges - One small orange has 181mg.
Tomatoes - Half of a large tomato contains 237mg of potassium!
Potassium and high blood pressure
Did you know that potassium can influence your sodium levels and, consequently, your risk for high blood pressure?
About 40% of Caucasians have certain genetic variants that make them more likely to suffer from potassium deficiency. For these carriers, increasing potassium while limiting sodium is the most effective method to prevent hypertension and related cardiovascular diseases.