Potassium is a significant electrolyte and the third most plentiful of minerals in the body.

Potassium is the main mixture that connects with sodium to do a number of significant functions in each day, especially levelling fluids and minerals within the body. It is why having a low potassium levels can be so harmful.
As you lose the electrolytes in your sweat, you have always to get of these significant minerals during or after a bout of extreme physical activity.

Signs of lack in potassium
Lack of potassium is not unusual, but it frequently not safe. It is most usual among the elderly, whose kidneys suffering to control potassium levels, those on diuretics or those who are eating untidy like bulimia. Potassium deficiency signs are:

• Acute headaches
  • Dehydration
  • Palpitation of heart
  • Swelling tissues and glands
  • Continual fatigue
  • High blood pressure
  • Cramps
  • Dizziness or faint
  • Quick heart rate
  • Constipation

For your body to be healthy, it is significant that this fine balance be keep. Any damage in the balance can have a flowing effect, with several more serious than the others. To stops any damage, it is essential to keep a healthy diet. When you make sure to get every day suggested total of potassium and keep below the everyday suggest quantity of sodium.

The best solution to keep a healthy body is to have a high nutrient, proper balanced diet, while keeping away added sugars, junk foods, fats, and extra carbohydrates.

SOURCES OF POTASSIUM: 

1. Banana
   Banana is healthy-known for being a potassium source and they are a better one, but them also quite high in sugar and carbs. That is why I suggest bananas as a rapid source of energy before an exercise or a post-exercise nutrient-high retrieval food to help restore muscle and balance water retention. Work out, especially an extreme exercise, is one of the vital way that your potassium levels can get unload so that is why it is critical to eat potassium-rich foods such as banana.

2. Avocado
   Avocado is absolutely one of my favourite high in potassium foods. A 2013 study published in the nutrition journal shows epidemiological data from 2001-2008 that relate the effects of avocado consumption on metabolic problem risk part. Overall, they see that people who consume avocados incline to have healthier diets in all and also increased nutrient intake and a lessened likelihood of improving metabolic disorder.

3. Spinach
   Not only is spinach a high in potassium food, scientific research has proven that spinach has plant chloroplast glycoglycerolipids, which are think to act as a cancer combat agents. Mix in just 1 cup of spinach every day and you will achieve a respectable 540 mg (11% DV) of the potassium.
4. Sweet potato
   A medium cooked sweet potato contains 542 mg (12% DV) of potassium. These tubers are also high in vitamin A and also rich in beta-carotene, vitamin B6 and vitamin C. plus sweet potatoes have been proven in scientific animal research to reveal anti-ulcer activity and are probable helpful in the effective treatment of peptic ulcers.
5. Watermelon
   Sliced two watermelon wedges and you will get 641 mg (14% DV) of potassium. It is also a prominent source of lycopene, a naturally existing plant pigment that has been linked to lessen risk of determined cancers.

6. Beets
   A cup of cooked, sliced beets gives 518 mg (11% DV) of potassium. Beets contain anti-cancer combat properties and are a better way to help decrease poisons from your body.
7. Pomegranate
   The seeds and its juice are great fruit sources of potassium. They are also full of fiber, vitamin C, and vitamin K with other nutrients.

8. Coconut water
   It is rich in electrolytes such as potassium, but not too high in calories or even sugar. It also used in emergency cases as an IV hydration fluid.
9. White beans
   A 1 cup contains 1189 mg that is full shelter of what you need daily. That’s the same 1- cup portion also full of whopping 20 g of protein and a 13 g of fiber.
10. Acorn squash
    It is a veggie source of potassium that truly should be more accessible that it is because it has high levels of anti-oxidants. Most magnificent are the carotenoids contained in just 1 cup of acorn squash.

Other benefits of high-potassium foods:

• Enhance your heart health
  One thing a healthy heart certainly does is beat as it should. I’m talking about to your heart rhythm, and potassium works in a direct role assuring that heart beat is healthy as it should be.
• Lessen cramps
  One of the primary benefits of eating high-potassium foods is lessening muscle cramping and develop muscle strength. Muscle timidity, muscle pains and muscle cramps are usual side effects of low in potassium levels.
• Decrease the risk of stroke
  Some research studies have proven that those with a high potassium levels are facing a lower risk of stroke. The risk of ischemic stroke in certain is lower in high potassium consumers.
• Reduce high blood pressure (hypertension)
  Studies proven that diet that is high in potassium, especially potassium from fruits and veggies, decrease the blood pressure. This is mostly true if the high in potassium foods is not conduct by an increase in high-sodium foods.
• Decrease the cellulite appearance
  Many people take far too much of sodium and not near enough of potassium. Sodium provides nutrients in your cells where potassium help remove extra toxic of your cells.
• Osteoporosis defense
  Research has proven a straight relationship between increased bones mass and increased consume of dietary potassium. Citrate and Bicarbonate are the two potassium salts that are inherently found in potassium-rich fruit and veggies, and a recent study shows that these potassium salts can really develop the health of your bones and stops osteoporosis.

Source: healthartikulo.com
“10 Super foods That Can Help Prevent the Effect of Having a Low Potassium like Stroke And Osteoporosis”