Potassium in foods. Which contains a large amount. A table, a list of sources that are rich in potassium and magnesium in the plant and animal products

Potassium - an alkali metal, which affects the kidneys, heart and blood vessels, a condition of muscles and bones, the optimal functioning of the nervous system. Potassium is well absorbed by the body and excreted quickly, so it is important to avoid deficiency. Indispensable for health trace element found in various foods and beverages.

The daily human need for potassium

The amount of potassium, which is every day should eat a man, depends on its age. Daily norm for children from 15 mg to 30 mg per 1 kg body weight.

everyday norm should be for an adult is not less than 1 g are considered optimal embodiment 2 g per day. People who lead an energetic lifestyle should eat at least 3 grams of potassium a day. During heavy exercise the consumption rate increased to 5 g

10 most enriched in potassium products

Table products, saturated potassium:

The product's name	The potassium content of 100 g of	% Of the daily requirement
White dried mushrooms	3900 mg	About 160%
Dried apricots	1700 mg	About 70%
pulse	700 mg-600 mg	28%-64%
cacao powder	1500 mg	60%
Powdered milk	1200 mg	50%
nuts	470mg-1000mg	19%-41%
Kelp	970 mg	About 40%
prunes	860 mg	35%
Greenery	500 mg-800 mg	20%-32%
Sesame and sunflower seeds	500 mg-650 mg	20%-26%

Potassium in plant foods

Full-scale development of cultivated plants is impossible without a complete set of trace elements in the soil, one of which is potassium. Plants absorb substances from the soil, which is introduced into the soil by man in the form of potash. Therefore, they contain more potassium than animal products.

Potassium in large numbers contained in these plant foods:

• fruits (apricots, plums, citrus and some exotic fruits, melons);
• vegetables (peppers, courgettes, root vegetables, Solanaceae, all varieties of cabbage);
• grains (most of the potassium is contained in the shell surface of grains);
• nuts;
• plant seeds (sunflower, flax, hemp, pumpkin, sesame);
• Many fruits and vegetables in dried form;
• All legumes;
• greenery.

How to keep potassium in plant foods

The potassium content is easily stored in plant foods, if you observe the following rules:

1. Most vegetables are best eaten raw: heat treatment reduces the number of necessary body substances.
2. When cooking vegetables is advised to cut into large chunks.
3. Before use, wash the plant products you need quickly.
4. Proper cooking of vegetables: minimum amount of water and time.
5. When cooking vegetables leaches the water and absorbs nutrients from plant foods, so it is recommended to use vegetable broth again.
6. The cooked or steamed vegetables preserved more nutrients than in boiled or fried.

   

7. Also useful are fruits and vegetables, sun-dried (dried apricots and dried tomatoes are much more potassium than fresh). Canned vegetables do not benefit the body.

Nuts and seeds

Potassium in foods (found in significant amounts in nuts and seeds):

• hemp seeds - leader mineral content: 100 g seed treated contains more than 1 g of potassium;
• 100 g pistachios contain 1 g trace element;
• 100 g of flax seeds and pumpkin seeds contain up to 800 mg of desired member;
• hazelnuts contains about 700 mg;
• cashews and sunflower seeds - 650 mg;
• pine nuts - 600 mg;
• sesame seeds - 470 mg;
• walnuts - 440 mg;
• Coconut - 350 mg.

Vegetables

Vegetables rich in potassium:

• Dried tomatoes - 100 g of vegetables contain about 3.5 g of mineral matter;
• Baked potato peel - 550 mg;
• boiled potato without skin potassium contained is much smaller than in the raw potato: 330 mg;
• Sweet - 430 mg;
  
• Garlic - 400 mg;
• sprouts - 390 mg;
• squash, cabbage, cauliflower, pumpkin contain trace element in an amount of 350 mg per 100 g of product;
• beets and carrots about 325 mg;
• fresh tomatoes - okolo235 mg;
• radishes and eggplant - 230 mg;
• pepper - 210 mg;
• turnip - 100 g of about 190 mg;
• sprouts - 170 mg;
• cucumber and onion - 150 mg.

Fruits

Fruits, in which a lot of potassium:

• avocado, 100 g contains about 500 mg trace element;
• Bananas - 360 mg per 100 g of the pulp of the fruit;
• kiwi, persimmons - 310 mg;
• melon, apricot - 260 mg;
• pomegranate, fig - about 235 mg;
• quince, nectarine - 200 mg;
• Peach - 190 mg;
• orange - 180 mg;
• Feijoa - 170 mg;
• mango and tangerines - 165 mg;
• Plum - 160 mg;
• pears - 120 mg;
• Apples - 110 mg.

Grains and cereals

Saturated potassium cereals and grains:

• rice bran per 100 g contains about 1.5 g of potassium;
• wheat bran - slightly over 1 g of mineral matter;
• Oat bran and rye - 500 mg;
• barley - 450 mg;
• wheat, oats - 430 mg;
• rye flour, oat, wheat - 370 mg;
• buckwheat - 320 mg;
• corn flour, barley - 310 mg;
• corn - 290 mg;
  
• brown raw rice -270 mg;
• semolina, wheat - about 190 mg;
• white rice treated - about 90 mg;
• rice flour - 75 mg.

Dried fruits

The dried fruits and berries of the concentration of nutrients is always higher than in fresh. This is due to the fact that during the drying of the fruit mass is reduced due to water loss. The content of nutrients remains the same.

Potassium-rich dried fruits:

• dried apricots, dried apricots - 100 g contains 1.7 g of potassium;
• peaches - about 900 mg;
• raisins -750 mg;
• Plum - 730 mg;
• figs - about 700 mg;
• figs - 680 mg;
  
• pears - 530 mg;
• Apples - 450 mg.

pulse

Most potassium is contained in legumes, which are in the process of cooking lose almost half of this essential trace element. Therefore, the best option of cooking legumes - quenching.

The potassium content in legumes:

• soya beans per 100 g contains 1.8 g of potassium;
• 1.7 g of mineral matter contains 100 g white beans;
• 1.5 g - black beans;
• 1.4 g - pink beans;
• 1.3 g - red beans;
• 100 g of peas contains slightly less than 1 g of potassium;
• 100 g of chick pea and peanut - 700 mg;
• 100 g lentils - 680 mg.

Greenery

The content of the trace element in the green at 100 g of product:

• watercress - 600 mg;
• spinach, parsley - 550 mg;
• coriander - 520 mg;
• Sorrel - 390 mg;
• arugula -370 mg;
  
• chives - 270 mg;
• celery - 260 mg;
• lettuce - 200 mg;
• red lettuce - 190 mg.

Potassium in foods of animal origin

Potassium in foods is contained not only in plant sources. Animal products also contain this trace element, albeit in smaller numbers. This is due to the fact that an animal enters potassium together with food, but absorbed while not completely. Potassium is displayed quickly, so micronutrient reserves must be constantly replenished.

Potassium contain the following animal products:

• meat of cattle;
• pork;
• poultry;
• seafood;
• eggs;
• dairy products.

How to cook the products of animal origin in order to preserve the potassium

To preserve maximum food nutrients, the products must be properly prepared:

1. To meat or fish store more useful structure, they need to cook on low heat.
2. Meat and fish is better not to fry in a pan (in the process of frying in the product accumulate harmful carcinogens), optimally prepare healthy dishes in the oven or on the grill. Pieces of meat or fish should be as large.
   
3. Roasting raw foods should be fast, do not put meat or fish in a pan with hot oil is not: the product will absorb the excess fat.
4. Cooled dishes is not necessary to warm up in a frying pan: frying with additional nutrients are destroyed, and their place will be harmful carcinogens.
5. The fish is best steamed or baked in its own juice.
6. An important rule of cooking seafood - the seafood can not be subjected to long heat treatment.

Eggs and dairy products

The amount of potassium, which contain dairy products and eggs:

• cow's milk in a dry form contains about 1.8 g of mineral matter per 100 g of product;
• low-fat cow's milk - about 150 mg;
• goat milk - 200 mg;
• sheep milk - 140 mg;
• low-fat yoghurt - 255 mg;
• whole milk yoghurt - 155 mg;
• 100 g of cream contains approximately 140 mg of potassium;
• Cream - 130 mg, and in low-fat cream microelement ahead of high fat cream;
• curd - 85 mg;
• 100 g of cream cheese contains approximately 250 mg of potassium;
• Bri - 150 mg;
• Gouda - 120 mg;
• Roquefort - 90 mg;
• Tilsit - 65 mg;
  
• goat hard cheese - 50 mg;
• 100 g of raw egg white contains 160 mg of potassium;
• crude yolk - 110 mg;
• fried eggs - 150 mg per 100 g of product;
• Boiled egg - 130 mg;
• raw quail eggs - 130 mg.

Seafood

Potassium in foods (found in considerable quantities in seafood), relating to the "gifts of the sea":

• leader of potassium content among seafood is Far salmon, 100 g of fish contained 490 mg of mineral matter;
• sea ​​bass and trout contain 480 mg;
• coho - 450 mg;
• tuna - 440 mg;
• halibut and chum - 430 mg;
• herring - 420 mg;
• Cod - 410 mg;
• mackerel - 405 mg;
• salmon - 360 mg;
• octopus - 350 mg;
• crabs - 330 mg;
• mussels - 320 mg;
• Smelt - 290 mg;
• Acne - 270 mg;
• Shrimps - 265 mg;
• squid - 245 mg;
• scallops - 200 mg;
• oyster - 170 mg;
  
• flatfish - 160 mg per 100 g of fish.

Meat

The amount of potassium meats depends on the method of preparation of the product and the type of meat.

The content of trace elements in meat:

• Baked in 100 g of pork contains 540 mg of the mineral;
• roast goose - 390 mg;
• roast beef - 375 mg;
• roasted ham, stewed beef liver - 350 mg;
• stewed pork ribs, baked beef - 320 mg;
• roast turkey - 300 mg;
• boiled chicken liver - 260 mg;
• stewed pork language - 240 mg;
• Boiled beef tongue - 185 mg;
• stewed chicken - 180 mg;
• stewed pork liver - 150 mg;
• fat - 65 mg per 100 g of product.

Potassium in beverages

A certain amount of potassium are composed of the following drinks:

• tea;
• coffee;
• hot chocolate;
• live beer;
• milk;
• Orange juice;
• the grape juice;
• tomato juice.

Potassium in sweeteners and chocolate

Potassium in foods found in significant amounts in some sweets, such as:

• Cocoa powder - 100 g contains 1.5 g of potassium;
  
• molasses - 1.4 g per 100 g of product;
• powder carob - 830 mg;
• dark chocolate (over 70% cocoa) - 700 mg;
• dark chocolate (45% -69% cocoa) - 550 mg;
• milk chocolate - 380 mg;
• Maple Syrup - 210 mg;
• cane sugar - 135 mg;
• honey - 50 mg.

What are the elements of potassium absorbed better

Especially potassium assimilation is that the trace elements contained in food consumed, digested not completely and rapidly excreted with the liquid. Therefore, micronutrient-fortified foods should be eaten every day.

Potassium is absorbed better with the following useful items:

• vitamin B6;
• sodium;
• magnesium.

Magnesium - an essential mineral for the human element necessary for the proper functioning of all body systems. The correct balance of calcium and magnesium is necessary for normal functioning of all body systems. Calcium without magnesium in the organism is not absorbed, which leads to diseases of muscles, bones weaken, brittleness tooth enamel.

Magnesium in the human body is closely related to potassium absorption of these substances may not be carried out separately. Potassium, magnesium and sodium provide the full functionality of the body.

It is extremely important for human health and the sodium potassium balance in the body. Both trace element involved in biochemical reactions, but are opposed to each other. Sodium retains water in the body, potassium water displays. Potassium enriched food displays the body of excess sodium (excess salt). If the food consumed more than sodium potassium, this leads to an accumulation of metabolic products.

Compliance with the right balance of these substances eliminates the risk of diseases such as:

• hypertonic disease;
• heart diseases;
• diseases of the joints;
• liver disease, kidney, gall bladder.

Lack of potassium and sodium in the body promotes an increase in lithium content, a surplus which can lead to poisoning. The potassium content in the body is regulated by adrenal hormones. A vitamin B6 (pyridoxine) regulates the ratio of potassium and sodium. Pyridoxine improves the assimilation of potassium.

What most foods contain potassium and magnesium

Products with a high content of potassium and magnesium are given in the table below:

The name of the food	The magnesium content in 100 g of product (mg)	The potassium content of 100 g of product (mg)
Rye bread	57	227
Wheat bread flour 2nd grade	51	208
Millet	83	211
rice	26	54
Buckwheat	78	218
Peas	107	873
Cottage cheese greasy	23	112
Pork	27	316
Chicken eggs	12	140
Potatoes	23	568
Cabbage	16	185
cucumbers	15	140
tomatoes	20	290

Why is it important to maintain the level of potassium in the body

A disadvantage of mineral matter in the human body occurs:

• with regular reception diuretics or laxative medicinal potions;
• for diseases that are accompanied by vomiting and diarrhea;
• in diseases of the kidney or adrenal gland;
• with hormonal therapy;
• at abusing alcoholic beverages;
• with out-of-control diabetes;
• with regular exercise;
• when following diets low-calorie diets.

Symptoms of micronutrient deficiencies:

1. blood pressure increase;
2. the development of heart disease;
3. increased sensitivity to salt;
4. slow heartbeat;
5. urination becomes more frequent;
6. disorders of the process of digesting food: poor appetite, vomiting, flatulence, ileus;
7. respiratory disorders: the appearance of shortness of breath and wheezing;
8. fatigue;
   
9. disturbed sleep;
10. deterioration of memory and loss of concentration;
11. weakening of bone tissue;
12. convulsive muscle spasms, weakness;
13. joint pain.

Small potassium levels in the body leads to a severe shortage of potassium (hypokalemia).

The results of a lack of the mineral are very serious, they include:

1. Heart increases, reductions in force is reduced, there are noises and abnormal heart rhythm. Permissible sudden cardiac arrest.
2. Without potassium organism is not able to neutralize acids that are formed during the digestion of vegetable and animal protein (meat, dairy products, cereals). Potassium maintains acid-base balance, decreased potassium levels leads to the formation of an acidic environment. Acidification of the body leads to reduced immunity, occurrence of helminthiasis, the development of malignant tumors, bone fragility.
3. The occurrence of stroke. The small amount of edible products rich in potassium, provokes blood pressure. Potassium - the main building material for the cells. Its deficiency is reflected negatively on the state of the blood vessel walls.
4. The development of kidney stones. When potassium deficiency in the body has been increasing urine output (more than 3 liters per day), this process is called doctors polyuria. At a higher degree of scarcity of mineral matter disrupted normal kidney function, and polyuria gradually becomes anuria (urine discharge termination). Subsequently, the risk of forming kidney stones is increasing.
   
5. Potassium normalizes the calcium balance in the body and reduces its loss. Therefore, when there is a lack of potassium and calcium shortage, leading to bone weakening and destruction of tooth enamel.

Recipes rich in potassium

To prepare the pumpkin casserole, rich in potassium, you will need:

• 250 g of grated pumpkin;
• 250 g of cheese;
• egg;
• 100 g of a light cream;
• 50 g of sugar;
• 50 grams of semolina;
• a pinch of baking powder.

Beat the egg with the sugar, mix with the semolina, add the chopped pumpkin and cheese, mix well. Attach sour cream and baking powder. Well mixed mass lay out the form and bake in the oven for 15-20 minutes. 100g portions of the finished dish contained about 1 g of potassium.

To prepare a fruit salad, full of nutrients, you need:

• 1 banana;
• 1 avocado;
• spinach beam;
  
• 18 ml of olive oil.

Vegetables cut into cubes, parsley finely chopped, add oil. All the ingredients are mixed. 100g of salad contained 1.5 g potassium.

For beans, baked in tomato, cheese need the following ingredients:

• 250 g of dry beans;
• 4 large tomatoes;
• 150 g of the cheese;
• 35 ml of olive oil;
• bunch of parsley;
• 2 chive;
• 2 onions;
• salt, sugar, ground black pepper to taste.

Cooking process:

1. Beans poured water and left for 12 hours.
2. Then the product is boiled for 2 hours. Salt to taste.
   
3. Onions and garlic are crushed and lightly fry in oil.
4. Tomatoes rubbed through a sieve, the tomato mass is brought to boiling, tomyat under cover 10 min. Add salt, sugar and pepper.
5. In the finished tomato beans and add chopped parsley, stir.
6. Spread mixture into molds for baking, sprinkle shredded cheese.
7. They give a preheated 200 ° C oven for 10 minutes.

100 g food contains about 1 gram of potassium.

Potassium - an essential trace mineral that is needed by all the body's systems. Without potassium not possible assimilation of other substances. To make up the deficit or prevent substance optionally take synthetic additives - element contains many foods of plant and animal origin, as well as some beverages.

Author of the article: Doroshenko E. N.

Registration of the article: Lozinski Oleg

Video of foods rich in potassium

10 products, which contain much potassium: