Potassium and potassium Iodine are two important nutrients that you naturally get from food. Your body depends on potassium to contract the muscles, including your heart. All your cells, tissues and organs need this mineral to function properly. You need iodine for healthy growth and development because your body uses this element to produce thyroid hormones. The recommended daily allowance, or RDA (recommended dietary allowance in English) of potassium is 4, 700 milligrams for adults and the RDA for iodine is 150 micrograms for adults.
Iodine in fish, seeds and beans
Seafood is one of the richest sources of iodine because seawater contains that element. Fish and seafood absorb this nutrient, which you then obtain by consuming foods such as cod, shrimp and tuna. Plants in the ocean, including kelp and wakame brown algae, are also excellent sources of iodine for the same reason. Sea salt contains iodine naturally, while table salt has iodine added. Garlic, sesame seeds, soybeans, white beans (navy beans) and beans (lima beans) also provide this nutrient.
Other sources of iodine
Sometimes it is difficult to estimate the iodine content of food because this depends on the iodine in the soil. Among vegetables high in iodine are spinach, Swiss chard, summer squash, turnip greens and white potatoes. In the United States iodine is added to animal feed, so dairy products are quality sources of iodine, such as baked turkey breast. Bakeries can add this mineral to the dough as a stabilizing agent, which makes bread another source.
Potassium in fruits and vegetables
If you eat a diet rich in fruits and vegetables, then your potassium intake should be fine. Plantains (bananas) are known for their potassium, but plums, prune juice, raisins, orange juice and tomato juice have higher potassium levels than those of bananas. Avocados (avocados), melon (cantaloupe), kiwis and apricots (apricots), especially dried apricots, contain this nutrient. A baked potato with skin has 926 milligrams of potassium, while artichokes, lima beans, spinach, winter squash, broccoli, peas and Sweet potatoes will give you a healthy dose of this mineral.
Other sources of potassium
Eat sandwiches by making a homemade mix of dried fruits with almonds, sunflower seeds and raisins to achieve an excellent increase in your potassium intake.An ounce of sunflower seeds contains 241 milligrams and an ounce of almonds has 200 milligrams of potassium. Other nuts also contain this nutrient, so you do not have to choose to eat only almonds. You can also get potassium from red meats, chicken and fish, among which are salmon, cod, sole and sardines. Other additional sources of potassium are soy products, milk and yogurt.