Which Vegetables Are High In Potassium And Sodium?

Which Vegetables Are High In Potassium And Sodium?

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?

S.No Size Description Potassium 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.

References

https://www.nlm.nih.gov

www.livescience.com