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Potassium is a mineral that plays a vital role in the proper functioning of all human tissues and organs. It is also an electrolyte, a substance that conducts electricity in the body, along with sodium, chloride, calcium, and magnesium.
Bananas, a fruit known for its high potassium content, once caused health-conscious singer Peter Andre to collapse from potassium overload during an early UK tour due to overconsumption. Experts suggest that a diet rich in potassium and fibre can help maintain low blood pressure.
A study published in the Journal of Human Hypertension this year revealed that individuals following a potassium-rich diet experienced lower blood pressure and a 14% decrease in heart disease risk by the end of the research. Registered nutritionist Rhiannon Lambert, author of The Science of Nutrition, stated: “Potassium works wonders by helping the body to remove excess salt from the bloodstream. Food rather than supplements is the best way to get enough, and bananas are a good source.”
Foods high in potassium include bananas, lentils, potatoes, avocados, dates, leafy greens, and lentils. However, one vegetable surpasses bananas in potassium content – the sweet potato. This vegetable is a rich source of complex carbohydrates, fibre, vitamins A and C, and various minerals like potassium and magnesium, offering numerous health benefits that many are unaware of.
A baked sweet potato with the skin on contains 572 mg of potassium. For the healthiest option, individuals should consume baked or microwaved sweet potatoes without added sugar, and avoid canned sweet potatoes packaged in syrup, reports Surrey Live.
Sweet potatoes are a powerhouse of nutrients, packed with vitamins A, C, and several B vitamins. Vitamin A, in the form of beta-carotenes, plays a vital role in eye health, immune system function, and skin health.
Vitamin C acts as an antioxidant, protecting cells from oxidative damage and boosting collagen production. Besides beta-carotene, sweet potatoes also contain anthocyanins, particularly in purple-fleshed varieties.
These antioxidants can help combat oxidative stress and inflammation in the body, potentially reducing the risk of chronic diseases. Despite their sweetness, sweet potatoes have a moderate glycaemic index, meaning they release sugar into the bloodstream at a controlled rate, helping to maintain stable glucose levels.
Their soluble fibre content aids this effect by promoting healthy digestion and a feeling of fullness. The insoluble fibre in sweet potatoes supports intestinal health by facilitating bowel movements and fostering the growth of beneficial bacteria in the colon, which can help manage inflammation.
