Don’t think that you are prone to edema only in summer. Winter is also a season where you are prone to edema. The main reason is that you often eat hot pot in cold weather. Hot pot ingredients, dipping sauces and soups also consume a lot of sodium. In addition, blood circulation is poor in cold weather, which will lead to edema the next day. My face is swollen in the morning. Today, nutritionist Oliver Yang Zhexiong from the Good Food Course will share the Top 10 high-potassium fruits and vegetables to help you excrete sodium and relieve edema!
*The following values are presented in terms of edible weight per 100 grams.
Top 10 High Potassium Vegetables
1. Green onions: 650 mg.
2. Mengzong bamboo shoots: 634 mg.
3. Spinach: 510 mg.
4. White amaranth: 507 mg.
5. Purple cauliflower: 484 mg.
6. Red amaranth: 441 mg.
7. Green zucchini: 417 mg.
8. Straw mushroom: 411 mg.
9. Sweet potato leaves: 401 mg.
10. Water spinach: 398 mg.
However, research has found that after blanching in boiling water for 3 minutes, the loss of potassium in vegetables is 30-50% for leafy vegetables, 10-20% for fruits and vegetables, 30-40% for mushrooms, and 10-20% for rhizomes. Therefore, if you want to retain more potassium, It contains potassium and other water-soluble nutrients. It is recommended to shorten the blanching time and skip the soaking step after the vegetables are cut and washed. Only by directly boiling water to kill the green vegetables can more nutrients be retained! You can also supplement your potassium intake with fruits:
Top 10 High Potassium Fruits
1. Durian: 459 mg.
2. Custard Apple: 390 mg.
3. Banana: 368 mg.
4. Cantaloupe: 330 mg.
5. Dates: 324 mg.
6. Kiwi fruit: 291 mg.
7. Figs: 288 mg.
8. Longan: 282 mg.
9. Cherry tomatoes: 269 mg.
10. Cherry: 236 mg.
[This article was authorized to be published by the Good Food Course. The original title:[#一图UnderstandEating]Top 10 high-potassium fruits and vegetables! Let you eat pot without edema in winter]
Editor in charge: Gu Zihuan
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