How to Incorporate Potassium Into Your Meals?

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El ácido fólico genera beneficios en todas las etapas de la vida

Obesity is a contributing factor to heart disease, the leading cause of death in the United States. More than 40% of Hispanic adults are overweight, according to an American Heart Association statistical update released in January 2023.

The United States National Institutes of Health mentions that potassium is a mineral necessary for the body to have a normal function. It helps the nervous system, supports muscle contractions, and helps maintain a constant heart rate.

 

El ácido fólico genera beneficios en todas las etapas de la vida.

The main sources of potassium are found in:

Leafy greens (such as spinach and kale)

Fruits (such as grapes and blackberries)

Root vegetables and tubers (such as carrots and potatoes)

Citrus fruits (such as oranges and grapefruit)

Aguacates

One serving of avocado provides 250 milligrams of potassium, which is responsible for the proper functioning of the nerves, kidneys, and heart.

The amount of potassium the body needs depends on the age and sex.

The recommended daily ratios in milligrams are specified below.

LIFE STAGE
AMOUNT
Infants up to 6 months old
400 mg
Infants 7 to 12 months old
860 mg
Children 1 to 3 years old
2,000 mg
Children 4 to 8 years old
2,300 mg
Male children 9 to 13 years old
2,500 mg
Female children 9 to 13 years old
2,300 mg
Male adolescents 14 to 18 years old
3,000 mg
Female adolescents 14 to 18 years old
2,300 mg
Male adults over 19 years old
3,400 mg
Female adults over 19 years old
2,600 mg
Pregnant women
2,900 mg
Breastfeeding women
2,800 mg

 

 

Low potassium intake can increase blood pressure, reduce bone calcium and increase the risk of kidney stones.

 

 

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Here is a selection of potassium-rich recipes.

Tazón de quinoa para un súper desayuno

Super Breakfast Avocado Quinoa Bowl

Aside from energy shakes, you can enjoy potassium-rich breakfasts. You can also serve it as a dip or with burritos.

Enchiladas de aguacate y pollo

Avocado Chicken Enchiladas

This is the vegetarian version of the traditional Mexican dish. Each serving contains 6 grams of protein and 10 grams of dietary fiber. 

Aguacates rellenos de fiesta

Fiesta Stuffed Avocado

Perfect as an appetizer, snack, or main dish. One serving provides 250 calories, 100 milligrams of sodium, 45 milligrams of calcium, 16 milligrams of vitamin C and 26 mcg of vitamin K.

Tostada de Ají amarillo y aguacate

Aji Amarillo Avocado Tostada

A balanced meal that makes 6 servings. We suggest serving in martini glasses with corn tortilla chips.

Blintzes de aguacate

Avocado Blintzes

A dish of European origin that is served with fruit sauces. If you’re a fan of crepes, you’ll love this fluffier alternative.

Aguacates

Avocados contain 250 milligrams of potassium (6% of the DV) in one third of a medium avocado or a 50 gram serving.

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Include some of these options for your daily meals and remember: before making changes in your diet, talk to a health provider.