Which vegetables are rich in potassium and which vegetables have the most potassium

Foods with high potassium content: corn, leeks, soybean sprouts, lettuce, carp, silver carp, yellow eel, lean pig, mutton, beef, pork kidney, red dates, bananas, etc., contain between 270 500 mg of potassium per 100 grams of food.

Foods with high potassium content: all kinds of beans, tofu skin, lotus seeds, peanuts, mushrooms, seaweed, kelp, mustard, etc., with a potassium content of more than 1000 mg per 100 grams of food. It is followed by yams, potatoes, bamboo shoots, spinach, black dates, fungus, ham, pork floss, eel, etc., with a potassium content of more than 500 mg per 100 grams of food.

Potassium is an indispensable macroelement in the human body, and the body of a normal adult contains about 150 grams of potassium, which is distributed outside and inside the cells to maintain the normal function of nerves and muscles. Once the body is deficient in potassium, normal exercise will be affected.

There are not many foods rich in potassium, so you should pay attention to the choice of food types. Seaweed foods generally contain more potassium, for example, 100 grams of seaweed contains 1640 mg of potassium, which is 17 5 times the sodium content; Kelp contains 2 times more potassium than sodium; Hijiki contains 3 1 times more potassium than sodium. Therefore, seaweed soup, seaweed steamed fish, seaweed meatballs, mixed kelp shreds, kelp stew, etc., should be the best summer dishes.

In addition, spinach, amaranth, coriander, rape, cabbage, celery, green onions, green garlic, lettuce, potatoes, yams, fresh peas, edamame, soybeans and their products are also high in potassium; Buckwheat noodles and sweet potatoes have higher potassium content; Bananas are the most abundant fruits.

Drinking more tea in summer is also very beneficial, tea is rich in potassium, accounting for about 1 1 -2 3 of the proportion of tea, drinking more tea can not only cool off, but also replenish potassium, killing two birds with one stone.

Coriander, rape, kale, celery, green onions, lettuce, potatoes, yams, edamame, and spinach.

The vegetables with the highest potassium content are kelp, soybean wedge, seaweed, white fungus, peas, white mushrooms, spinach, spring shoots, lettuce, and carrots.

1.Kelp

The potassium content of kelp is about 4%, in addition to calcium, phosphorus, iron and other trace elements, it is very nutritious, and the potassium content is relatively high, so you can usually buy and eat, such as cold dishes, soup, etc.

2.Soybean wedge

Soybean horn is the champion in potassium content in vegetables, up to 763 mg per 100 grams, which is 3 times that of regular beans.

3.Nori

Seaweed is also from the ocean, potassium content is also very high, the potassium content of seaweed contains more than 1600 mg per 100 grams, regular use can effectively supplement potassium. The most common way to eat seaweed is in seaweed soup.

4.Tremella

Tremella is rich in potassium, with a content of 1588 mg per 100 grams, and Tremella is also rich in dietary fiber and carbohydrates, which has certain nutritional value for the body when eaten in moderation.

5.Peas

Peas are rich in nutrients, their protein content is very high, relatively high in plants, and it is rich in calcium, potassium and other mineral elements, which can provide corresponding nutrients for the body.

6.White mushrooms

White mushrooms are rich in high-quality plant proteins, minerals and trace elements, which can prevent constipation and promote detoxification.

7.Spinach

Spinach is a more popular fresh vegetable than kelp and seaweed, the potassium content of spinach is medium, although the potassium content is not as high as the first two, but it is easy to cook a variety of meals, spinach can be fried, can be cooked, and can also be wrapped dumplings and buns.

8.Spring bamboo shoots

Spring bamboo shoots have a light and tender taste, high moisture content, and less fat content, so people with low-fat needs can also eat with confidence. Spring bamboo shoots are also rich in riboflavin (potassium (300mg 100g), iron (and other nutrients), which is a good food for obtaining nutrients**.

9.Lettuce

Lettuce is high in potassium and contains a small amount of iodine, which has a great impact on people's mood regulation.

10.Carrots

Carrots are rich in sugars and vitamin B and vitamin C, and eating more is good for the body.

Among vegetables, spinach, amaranth, coriander, rape, cabbage, celery, green onions, green garlic, lettuce, potatoes, yams, fresh peas, edamame and other vegetables are high in potassium.

Potassium-rich vegetables include bitter gourd, leeks, corn, bamboo shoots, carrots, fresh broad beans, green beans, lettuce, pumpkin, potatoes, yams, black beans, edamame, red beans, cauliflower, shiitake mushrooms, spinach, etc.

In the hot summer, the sun is always abundant. Once the temperature exceeds 32 degrees Celsius, it will be particularly uncomfortable. As the temperature gradually rises, I feel the slightest movement, or even a simple commute, and I will sweat.

People also feel poor appetite, loss of appetite, and are particularly prone to fatigue and sleepiness. I believe that many people will feel this way when it is hot.

As the saying goes, spring sleepiness in autumn and lack of nap in summer, in fact, this is all related to the potassium flow mold loss caused by heavy sweating. It is true that we can eat normally, just eat more foods high in potassium. Each vegetable is rich in potassium, which helps to feel energetic, energetic and sleepy throughout the summer.

Rich in nutrients

Bitter gourd is a great vegetable, it is very nutritious, and it is also one of the main vegetables of our summer. It is slightly bitter and crisp, and is a must-have dish to relieve the heat in summer. Bitter gourd has a lot of effects, and I believe many people are more familiar with it than me.

Its cooking methods are also varied, such as cold bitter gourd, bitter gourd scrambled eggs, bitter gourd roast meat, bitter gourd stuffed meat, etc., which belong to the category of common people's home-cooked food.

For every 100 grams of bitter melon, the potassium content is 256 mg. Therefore, eating bitter gourd in summer has many benefits, and it is an excellent food, with very low calories, only 22 calories per 100 grams. Although this is the case, I believe that many people are still more afraid of the bitter taste of bitter gourd.

In fact, when properly handled, bitter gourd can reduce the bitter taste. You can choose to marinate it with salt or blanch it directly, and there will not be much loss of main nutrients.