2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14
According to statistics, millions of people suffer from cardiovascular diseases every year. To avoid heart disease, a set of preventive measures is required, which includes physical activity, avoiding stressful situations and bad habits, as well as eating foods containing essential vitamins and minerals. Among them, potassium and magnesium are of particular importance. What products have these elements?
Potassium benefits
Its beneficial effect on the body is difficult to overestimate. Potassium maintains the water-alkaline balance at the proper level, and also helps to strengthen the nervous system, making a person less prone to stress. This is one of the most important trace elements that help strengthen the heart muscle, as well as normalize blood pressure. You can get this useful component from many products, but the recognized leaders arepotatoes, sun-dried tomatoes, dried apricots and prunes.
The lack of this element is indicated by dry skin of the face and body, dull hair and muscle weakness. A chronic lack of potassium leads to pressure surges and problems with the digestive tract.
The best option for an emergency potassium replenishment is to drink a honey-vinegar drink. It is usually taken in the morning on an empty stomach. To do this, stir in a glass of warm water a teaspoon of honey and a tablespoon of vinegar. Drink the composition in small sips and have breakfast in half an hour. By understanding which foods contain potassium and magnesium, you can adjust your diet and avoid many diseases.
Red and white beans
The red-colored beans are considered the most useful. However, all types of beans are equally useful and are recommended for use. They are a source of vegetable protein and replace forbidden meat for vegetarians. Due to the huge amount of dietary fiber, digestion improves, and B vitamins help to improve the digestive tract and strengthen the nervous system. But most of all, beans are valued due to the presence of trace elements such as potassium and magnesium. People with cardiovascular disease are strongly advised to consume bean dishes as often as possible.
Prunes, raisins and dried apricots
With the help of dried fruits you can get your daily potassium. What foods are high in potassium and magnesium? Scientists believe thatthe best option is prunes. One hundred grams of the product contains 680 mg of a valuable element. In addition, prunes are rich in B vitamins (particularly B1 and B2), as well as vitamin C and trace elements such as magnesium, iron and phosphorus. As a rule, the concentration of nutrients, including potassium, increases markedly in dried fruits. Slightly less potassium is found in raisins, figs and dates. Dried apricots have a lot of vitamin A, and raisins boast the presence of vitamin E. In a word, in addition to valuable trace elements, a person who regularly eats dried fruits also receives a lot of other useful components.
Dried apricots, figs and raisins can be made into a sweet medicine that should be consumed daily in the amount of one tablespoon. To do this, the same amount of raisins, dried apricots and figs are twisted in a blender, ground walnuts and honey are added. The resulting composition is transferred to a jar and consumed daily in a bite with green tea. With this remedy, you can noticeably strengthen the heart muscle and improve your overall he alth.
Fresh and dried tomatoes
Apart from prunes, what foods are high in magnesium and potassium? For example, tomatoes have a sufficient amount of these trace elements. During the drying procedure, potassium is concentrated and increases its volume. Thus, one hundred grams of dried tomatoes contain 1800 mg of a valuable element. Tomatoes are also a source of vitamin E and C. To prepare sun-dried tomatoes, you should cut the vegetables, put them on a baking sheet,lined with parchment paper, remove the most watery part of the pulp and dry in the oven at a temperature of 220 ° C. Store sun-dried tomatoes in airtight glass jars. Seasoned chefs advise sprinkling the tomato layers with spices such as thyme and rosemary.
Baked potato
When baked, this root crop noticeably increases the amount of potassium. Scientists calculated that five medium potatoes would be needed for the daily norm. Thanks to baking, vitamin C and other useful elements remain in the potatoes. Moreover, it is extremely important to bake the root crop, and not fry it or mash it. Before sending the potatoes to the oven, they are thoroughly washed. Thus, the finished vegetable can be safely consumed along with the peel. All foods that contain potassium and magnesium are widely available and inexpensive.
Magnesium benefits
He, like potassium, is responsible for the stable functioning of the cardiovascular system. The lack of this element can be recognized by the following signs:
- Regular numbness of fingers.
- Cramps in the legs.
- Unstable heart function.
- Irritability and nervousness. It is not uncommon for women to develop migraine attacks due to magnesium deficiency.
- Dizziness and involuntary twitching of the upper and lower eyelids are also very common.
With a regular lack of magnesium, osteoporosis and other bone diseases develop. Doctors also believe that a deficiency of this trace element leads to diabetes.
Thus, we can state the fact that magnesium playsimportant role in the life of many human organs. In order for the B vitamins to be fully absorbed, magnesium is also needed. In addition, when using a sufficiently large amount of potassium and a lack of magnesium, urolithiasis can develop. Due to the fact that this element strengthens the nervous system, a person is less prone to stressful situations, which means that the work of the cardiovascular system is more stable.
The largest amount is found in beans, barley and rice porridge, green onions, bananas, seeds and dried fruits. With an excess of magnesium, apathy and low blood pressure occur. The daily norm is 700 mg per day. Athletes are advised to increase it by 50-70 mg. What foods have potassium and magnesium at the same time?
Seaweed
Only one hundred grams of kelp will provide double the amount of magnesium. This product holds the record for the amount of the element and is a valuable source of magnesium. As already mentioned, it is not recommended to abuse products containing this element so as not to cause side effects. If there is no desire to eat seaweed salads, then you can use dried kelp. It is added to various dishes after cooking and immediately before eating. And one serving of sushi can replenish the daily requirement of magnesium.
Sprouted wheat
What foods contain magnesium, potassium and calcium? Any germinated cereals can provide a person with magnesium. In addition, they includecontains a huge amount of other useful components, including calcium, potassium, zinc, sulfur, and so on. Sprouted wheat is recommended to be consumed starting from January, when the amount of vitamins in many plant products decreases sharply. Usually, after germination, the sprouts are dried and crushed. They are then added to various prepared dishes.
Seeds and nuts
Quite a lot of magnesium is found in almonds, pumpkin seeds and sesame seeds. Considering also the presence of polyunsaturated amino acids and vitamin E, the benefits of eating these products are enormous. It is undesirable for a he althy person to abuse foods that contain magnesium and potassium. Unlike people who lack these elements, they can harm him. All these foods are quite high in calories, and some of them contribute to blood clotting. In addition, nuts and seeds that are tasty enough can make you want to eat them in large quantities, which will lead to side effects such as low blood pressure, dizziness, and so on.
Wheat bran
What foods are rich in potassium and magnesium to replenish the daily requirement? With a lack of magnesium, it is recommended to eat bread with bran or add them to cereals and first courses. And also bran will go well with boiled or fried potatoes. In a word, in order to replenish the daily supply, it is enough to eat 120 grams of bran. This is quite a large amount considering the light weight of the product. However,if bran is put in buckwheat porridge, which is also a source of magnesium, then you can get the daily norm of a microelement. By the way, one hundred grams of buckwheat contains 260 mg of magnesium.
Soya and other legumes
The greatest amount of the element is contained in soybeans, however, in other legumes, it is also presented in a fairly decent form. Despite the obvious benefits, these foods are heavy food for the stomach of the elderly and young children. Even an adult he althy person sometimes has a hard time after a dish of beans or peas. In a word, they should be used in moderation, taking into account all the characteristics of the body.
All vitamins and minerals can be obtained from pharmaceutical preparations, but it is extremely useful to have potassium and magnesium in any products.
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