Our body requires sufficient nutrients as a general goal for a healthy living. This goal is in everyone’s reach and does not require great efforts in accomplishing it. Following a simple yet effective diet, which is rich in minerals and vitamins, will help in making you healthy. However, factors such as genetics, medication, and age can be a reason for mineral or vitamin deficiency. Potassium is one of the essential minerals required by the elderly. Potassium is a combination of calcium and sodium and is known to maintain a normal heart rhythm. It also helps in regulating the water balance in the body. It plays an important role in the condition of nerve impulse and contraction of muscles. An average person contains about 5 ounces or 140 grams of potassium. The potassium levels in the blood are controlled by our kidneys, which remove any excess of it through urine. Though, potassium defiance is quite rare because almost all foods contain some amounts of potassium, the elderly, however, have a greater risk of potassium deficiency. The kidney functioning weakens as we age, resulting into low absorption of potassium. Thus, having a potassium rich diet for the elderly becomes extremely important. Here are nine foods rich in potassium, ideal for the elderly.
Dried herbs
Dried herbs are packed with various nutrients. They have been long used for various medicinal purposes as they contain high levels of potassium. Potassium deficiency can result in irregular heart rate, muscle weakness, gastrointestinal problems, and abnormal skin sensations like numbness. Just 100 grams of dried chervil has about 4.7 grams of potassium, which is 135% of the daily recommended value. A tbsp of dried coriander contains 3% of the DV. Dried or fresh herbs can be easily added to the daily diet. They not only add flavor but also contribute to the potassium needs of the body.
Avocados
Avocados are considered to be one of the most nutritious foods around. Potassium is an important nutrient required to maintain good balance of fluid and electrolyte in the body. Just 100 grams of avocados consists of 485 mg of potassium which is 14% of the daily recommended value. A single medium sized avocado contains about 974 mg of potassium. Apart from potassium, they also contain other essential nutrients and minerals important for the body. They are ideal for all ages and are good for salads or guacamole.
Dried fruits like prunes, dried apricots, zante currants and raisins
Just 100 grams or 20 dried apricots provide with 1.9 grams of potassium, which is 53% of the DV. A 100 gram serving of prunes consist of 1 gram or 30% of the DV of potassium. Zante currants and raisins too contain good amounts of potassium. Such dried fruits are also high in fiber and various other vitamins. However, raisins are more likely to be laced with pesticides as compared to other fruits and must be thoroughly washed before consumption. Dried fruits such as prunes and dried apricots can be consumed as snacks. They can also be chopped and sprinkled over salads.
Seeds
Seeds such as pumpkin, sunflower, squash and flax are popular foods in East Asia and the Middle East. Just 100 grams of pumpkin seeds and squash seeds contain almost 919 mg and 588 mg which is 26% and 17% of the DV of potassium respectively. Seeds are eaten by removing the outer shell. However, seeds are also high in their fiber content and individuals suffering from bowel obstruction, inflamed bowel or narrowed esophagus should avoid having seeds in large quantities especially flax seeds. You can roast pumpkin, squash or sunflower seeds and sprinkle in salads and other dishes. These seeds can be easily bought from various East Asian or Middle Eastern specialty stores.
Fish
Fish such as salmon, pompano, tuna and halibut have various health benefits. They are also a rich source of potassium. A 100 gram serving of pompano consists the most 636mg or 18% DV of potassium, followed by salmon which offers 534mg of 15% of the DV of potassium per 3 ounce. Other fish such as halibut, lingcod, yellow fin tuna, mackerel, anchovies, snapper, herring, cod, rockfish, tilefish, grouper, and trout can also provide an average of 11% of the DV of potassium per 3 ounces. The best way to get potassium from fish sources is to cook fish in dry heat. This cooking process preserves the potassium content in them, giving you their maximum benefit. There are many individuals, allergic to sea foods. Such people should opt for other foods rich in potassium.
Medjool dates
A serving of100 grams of medjool dates can provide up to 696 mg or 20% of the DV of potassium. A single date can offer up to 167mg or 5% of the DV of potassium. Sufficient potassium intake becomes extremely important in elders, as prescribed medications for treatment of high blood pressure become less effective in the elderly with low potassium. Constant high blood pressure can result in serious health conditions that include heart disease and diabetes. Thus, elderly taking blood pressure medications should maintain good potassium levels.
Tomatoes
Tomatoes are rich source of vitamins and minerals. Only a quarter cup of fresh tomato paste can offer up to 2.8 mg of vitamin E, 34 mg of lycopene and 664 mg of potassium. Tomatoes are a good source of potassium and can be added in the daily diet. There are numerous ways you can have this humble vegetable. Have in the form of juices, salads or in entrees.
Potatoes
Potatoes are one of the favorite vegetables for most of us. A medium sized potato contains up to 610 mg of potassium and 145 calories, if eaten with the skin. They are also a good source of vitamin B6, essential for healthy skin. Deficiency or low intake of potassium can cause irritability, fatigue and hypertension or increased blood pressure. These symptoms can lead to serious complications in the elderly. Thus, to fulfill the bodily requirement of potassium, a proper diet is important. Since potatoes are already high in calories, they should be cooked in a healthy manner. Bake, boil, steam or roast in place of frying or grilling.
Yogurt
Yogurt is long known for its many nutrients. It is a good source of calcium, especially needed by elderly to maintain bone health. It also improves digestion. Yogurt is also high in its potassium content. Just eight ounces of plain, live and non-fat yogurt consists up to 579 mg of potassium. It is best if you consume plain, live, unsweetened and unflavored, low-fat yogurt.