8 foods as (or more) rich in potassium than bananas –

Potassium is a very important mineral for our body. Among the processes in which it participates are the regulation of the amount of water present in the cells, muscle contraction and relaxation (hello, cramps!) and the increase in the elasticity of artery walls, which wards off hypertension and protects cardiovascular health. .

According to functional nutritionist Flávia Sgavioli, from São Paulo, the daily recommendation for potassium consumption is 4,700 mg. And the most famous food for providing this mineral is the banana, but it is not the one that contains the highest amounts of the nutrient. According to Flávia, a unit of raw silver banana, for example, has 360 mg of potassium; a portion of 100 g of avocado has 500 mg of this mineral salt. And there are other items that beat the monkeys’ favorite fruit in this regard. Find out what they are:

1. Avocado

He is an ally of the skin and the heart, is a source of protein and helps to lose weight. And when it comes to the potassium content, this fruit also deserves a mention: in 100 grams of avocado (1/4 of a large unit) there are 500 mg of the mineral! To take advantage of all these benefits, how about preparing a delicious guacamole?

2. Oatmeal

A portion of 100 grams of this cereal offers 430mg of potassium. It is recommended to eat 30 grams of oats a day, which is 3 tablespoons. It is worth consuming it with fruit (banana is a great option), yogurt and in savory preparations, instead of wheat flour.

3. Tomato sauce

“That Sunday pasta can be a good choice for anyone who needs to replenish potassium”, says Flávia Sgavioli. But that’s if the pasta sauce is tomato – and homemade! It is that 100 grams of the preparation can provide up to 600mg of the mineral. Just be careful not to abuse the amount of noodles put on the plate!

4. Spinach

In 100 grams of spinach there are 560 mg of potassium. To take advantage of this and many other advantages of the vegetable, consume it raw or sautéed, in salads, omelettes or juices.

5. Roasted sunflower seed

It is full of potassium: in 100 grams there are 850 milligrams of the nutrient! Other properties of this seed are to regulate the intestine and control blood cholesterol levels. The sunflower seed should be toasted in a shallow frying pan with a drizzle of olive oil, according to the nutritionist. Consume along with salads.

6. Raisins

She’s great to include in intermediate snacks: in 100 grams, there are 750 mg of potassium. But you don’t have to – and shouldn’t – eat all of it! This version of the grape is rich in nutrients, but carries more calories than the fresh fruit. One tablespoon a day is enough.

7. Almond

Protecting the heart, fighting tumors, improving digestion and strengthening bones are some of the benefits of this oilseed. Another asset of nut is to be a good source of potassium: it is possible to obtain 730 mg of the mineral in 100 grams of almonds, the equivalent of two handfuls. But it’s not to eat all of this at once, no! With a handful it is already possible to take advantage of all the benefits of food.

8. Beetroot

This root is full of antioxidants, fibers and active principles that ward off, among other things, anemia. In the case of potassium, 100 grams of raw beets (the equivalent of 5 tablespoons) contain 330 mg of the mineral. This nutrient is also present in the leaves of the food, which can be used to make juice, according to Flávia Sgavioli.

Sources: Flávia Sgavioli, functional and sports clinical nutritionist, in São Paulo; New Nutrition Guide (Editora )