Potassium is a mineral that your body needs to function correctly. Having increased or decreased amounts of Potassium can lead to various health issue’s. Potassium is responsible for the communication between our muscles and nerves, it also helps carry nutrients to our cells while removing waste products out. Another great benefit of Potassium is that it aids in offsetting the harmful effects that sodium has on our blood pressure. So read on to discover which vegetables are high in Potassium and sodium to help you make the right decisions about your diet.
Various research and studies show that Potassium along with sodium is crucial for maintaining blood pressure levels in our body. The daily recommended intake guidelines for Potassium consumption is between 3.5 g to 4.7 g in adults while sodium intake is 1500 mg and must not exceed 2300 mg.
Which vegetables are high in Potassium and sodium?
|1||100 g||Mint||569 mg||31 mg|
|2||100 g||Spinach||558 mg||79 mg|
|3||100 g||Parsley||554 mg||56 mg|
|4||100 g||Coriander||521 mg||46 mg|
|5||100 g||Kale||491 mg||38 mg|
|6||100 g||Sweet potato||438 mg||71.5 mg|
|7||100 g||Fennel||414 mg||52 mg|
|8||100 g||Brussels sprouts||389 mg||25 mg|
|9||100 g||Chard||379 mg||321 mg|
|10||100 g||Artichoke||370 mg||94 mg|
|11||100 g||Arugula||369 mg||27 mg|
|12||100 g||Beetroot||325 mg||78 mg|
|13||100 g||Carrots||320 mg||69 mg|
|14||100 g||Broccoli||316 mg||33 mg|
|15||100 g||Endive||314 mg||22 mg|
|16||100 g||Cauliflower||299 mg||30 mg|
|17||100 g||Corn||287 mg||35 mg|
|18||100 g||Celery||260 mg||30 mg|
|19||100 g||Broccoli Rabe||196 mg||33 mg|
|20||100 g||Lettuce||194 mg||28 mg|
|21||100 g||Turnip||191 mg||67 mg|
Facts about Potassium and sodium
- Too much sodium can lead to high blood pressure, which may result in stroke, heart disease, and kidney disease.Excess sodium intake is also linked to asthma, osteoporosis, and stomach cancer.
- Sodium is a nutrient found in table salt and many other foods. While some sodium is found naturally in food, most of it is added to our food to flavor and preserve it, or change its texture or structure.
- About one in five people over the age of 20 has been diagnosed with high blood pressure, and almost 30% of these cases are related to eating too much sodium.