Potassium is essential for proper function of all cells, of masts and of instruments of the body. The daily requirement for this nutrient is 4,700 mg or 3.5 grams, but our bodies cannot store it, so we must consume this essential amount every day.

The potassium It is particularly important for a cursor This is because potassium is excreted through sweat, and a deficiency can lead to symptoms ranging from fatigue to serious muscle cramps. It is considered the most important electrolyte, because Potassium is essential for maintaining your body's water balance.

This function is important, given that your body is made up of 70% water. In addition, potassium plays an important role in maintaining heart rate, on muscle contractions and nerve function.

See below to find out which foods will help youoφosupplement with potassium:

Melon

A cup of cantaloupe provides 473 mg of potassium—as well as more than 85% of your daily vitamin C requirement. Don’t eat it plain after your workout. Add it to a fruit salad with yogurt or to a green salad with a little olive oil so that the vitamin C will help your body absorb iron from the green vegetables.

Sweet potatoes

Sweet potatoes—not bananas—rank first in potassium content in the food kingdom. One sweet potato contains 694 mg of potassium and only 131 calories. In addition to potassium, they provide dietary fiber, beta-carotene, and carbohydrates for energy to those lucky enough to include them in their diet.

Banana

The banana—which everyone turns to when test results show low potassium levels in the body—rightly enjoys this reputation, since a medium-sized banana contains 400 μg of potassium. In addition, like all foods that are highly nutritious, bananas provide the body with healthy carbohydrates, help you feel full, and support metabolic function.

Fish

Fleshy fish, such as cod, tuna, and salmon, provide 500 mg of potassium per 85 grams to those who eat them. Trout is also a good source of potassium.

Mussels

Whether canned or, even better, fresh, mussels are not only rich in potassium but also contain even more vitamin B12. More than any other food, to be exact.

Beans

White beans are the richest source of potassium among the large family of legumes. This does not mean, however, that fava beans, giant beans, and lentils aren’t also good sources, and it’s important to remember that all legumes are good for the heart and should be a staple of our diet, if they aren’t already.