Nutrient: potassium

Avocado

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Avocado is not a typical fruit considering the amount of fats it contains, making the antioxidants very accessible and easily absorbed in our body. It has a lot of nutrients important for healthy hair and skin and it keeps heart in check and lowers cholesterol. Avocado is rich in lutein and zeaxanthin, maintaining eye health. Due to high levels of vitamin B6 and K, it is good for strong and healthy bones and osteoporosis prevention. Rich in potassium, it regulates blood pressure and lowers risk of heart attack and stroke. It is believed that avocado can play a significant role in cancer prevention due to presence of folate. Since it contains lots of fiber, it is great for digestion and low carb and high fat content make it a great choice for people with diabetes.

Pistachio

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Pistachio is one of the richest sources of vitamin B6 and is very high in potassium. It contains antioxidants, especially lutein and zeaxanthin, promoting eye health. These antioxidants from pistachio are very easily absorbed in our body. Also packed with protein and aminoacids, it is great for gut health, blood vessels and prevention of cardiovascular diseases. It is a great source of vitamin E, improving skin and hair health. Pistachio can also help with blood sugar control and lowering cholesterol and keeps heart healthy. It may aid weight loss when consumed in moderation since not all the fat from it is absorbed in our body.

Orange

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Orange is high in sugars, but also fibers and polyphenols which don’t cause sugar level spikes. It is rich in vitamin C, folate and contains antioxidants, mostly flavonoids and carotenoids. Thanks to citric acid, it can prevent kidney stones. Drinking fresh orange juice with food rich in iron can help iron absorption and help with anemia treatment. It is also a decent source of potassium, supporting heart health. For maximizing the benefit and more filling effect, it should be consumed as whole fruit, as opposed to just juice without fiber.

Mushroom

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Mushrooms are high in antioxidants and are the highest source of selenium of all vegetables and fruits. They are rich in fiber, especially beta glucan that lowers cholesterol and protects heart, high in water content, low in calories and fat free. When compared to other vegetables, they have relatively high amounts of protein which makes them very suitable for plant-based diet. They are rich in vitamin B (folate) and minerals, especially copper, as well as phosphorus, iron and potassium. Mushrooms are good for red blood cells production and bone health and for treating anemia. They are one of the richest sources of ergothioneine or ERGO, an antioxidant amino acid.

Banana

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Banana is athlete’s favorite healthy snack, due to good fiber and mineral content and natural sugars excellent for restoring energy levels. Starch from unripe bananas gradually turns into sugar as they get more yellow and mature. Banana is rich in pectin giving it its soft, spongy texture. Pectin can help regulate blood sugar levels after a meal and together with resistant starch reduces appetite. However, both pectin and resistant starch concentration drops as the banana ripens. Banana is great for digestion and good bacteria in our guts and is a rich source of vitamin B6 and potassium. Potassium from banana improves heart and kidney health and regulates blood pressure and is also believed to reduce muscle cramps due to exercising. High antioxidant levels, particularly dopamine, make banana a great choice for heart disease and degenerative illnesses.

Cabbage

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Cabbage is low in starch and high in fiber, which, together with low glycemic index make it an excellent choice for diabetes treatment. It also contains anthocyanins, especially found in red cabbage, that help reduce blood sugar levels and keep heart healthy. Although it can cause excessive gas, it is very high in vitamins K and C and antioxidants like polyphenols. It is good for digestion and lowering cholesterol levels. Cabbage is one of the best medicines for inflammation and promotes gut health, especially in fermented form or as famous ‘kimchi’.

Potato

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Potato contains mostly carbs (starch) with almost no fat and is cholesterol and gluten-free. However, due to high glycemic index (fast rise of blood sugar), it should be carefully consumed with people with diabetes. It is good for lowering blood pressure and for heart health thanks to antioxidant anthocyanin. A lot of nutrients are packed in its skin, therefore it is good to eat it without peeling too. Potato is rich in vitamin B and potassium, which make it a good choice for diarrhea treatment since a lot of potassium is lost during this process. Another nutrient present in potatoes is choline, which improves movement, mood, brain development and inflammation. Also containing tryptophan, it promotes good sleep and has calming and sedating effect. Potato is considered one of the most filling foods.

Zucchini

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Zucchini is non starchy and very low in calories. It is rich in antioxidants and great for digestion due to high water and fiber content, preventing constipation and improving overall gut health. A lot of healthy compounds in zucchini are found in its skin, especially for anti-inflammatory effect. It lowers and stabilizes blood sugar levels and is a great choice for people with diabetes. Zucchini brings many benefits to eye health due to relatively high levels of vitamin A and promotes weight loss and feeling of fullness. Thanks to high levels of potassium, it helps lower blood pressure and keeps blood vessels healthy.

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