Potassium-rich foods: learn the most important

There is a large menu for those potassium-rich foods that are important to focus on food because of their great benefits, here are the details.

Potassium-rich foods: learn the most important

Potassium is an important mineral for human health, and you should focus on eating foods that are rich in potassium and include them in your diet.

Potassium benefits

About 98% of the potassium in the body is used in cells, most of which are found in muscle cells, and some in bone cells, liver and red blood cells.

Despite the importance of potassium in the diet, this is a common drawback, and for this reason it is especially important to focus on eating foods rich in potassium.

Regarding the most important benefits of potassium, we note the following:

Lower high blood pressure

Decreased salt sensitivity for those who suffer from it

Stroke protection

Reduce the risk of osteoporosis

Reduce the risk of kidney stones.

Potassium-rich foods

After you learn about the benefits of potassium, it is important to familiarize yourself with the list of potassium-rich foods that you should focus on food:

1- Potato

This refers to all kinds of potatoes, including sweet potatoes.

Since large and fried potatoes contain about 34% of the recommended daily intake of potassium.

It should be noted that the potato peel also contains a large amount of potassium, which means that eating their peel will provide you with a lot of potassium.

On the contrary, sweet potatoes contain about 18% of the recommended daily intake of potassium, and are also rich in vitamins A, C, B6 and manganese.

2- Oranges

Oranges are rich in potassium along with vitamin C, and this also applies to juice, but, of course, it is recommended to use natural juice to avoid sugar in the industry.

One cup of natural orange juice provides about 11% of the daily recommended serving of potassium.

In addition, drinking orange juice has the following health benefits:

Boosting the immune system

Filter the body from toxins and excrement

Cancer risk reduction

Lower high blood pressure

Protection against kidney stones.

3- Avocado

Avocados have many different health benefits, as they are rich in fiber, antioxidants, vitamins C, C, folic acid, potassium, and many others.

Thus, eating avocados can help you get the following health benefits:

Help gain weight

It can contribute to weight gain for those who want to do it.

Promote Cardiovascular Disease

High blood pressure control

Good for skin and hair.

4- Coconut Water

Coconut water has recently become popular and has become a popular health drink with a low sugar content and high salt content, good for the body.

When you consume one cup of coconut water, about 240 grams, you get about 600 milligrams of potassium, which is about 13% of the recommended daily intake.

5- Other potassium rich foods

The list of potassium rich foods is long and also applies to:

White Beans: One Cup Contains 18% Daily Potassium

Beets: one cup contains 11% of the recommended serving of potassium

Spinach: Do you know that one cup of spinach cooked contains 18% of the daily potassium intake?

Bananas: This is one of the foods that comes to your mind when you hear the word potassium. One medium-sized tablet contains 12% potassium.

Salmon: 187 grams of salmon provides a person with 15% of the recommended daily intake of potassium.

Mansaf is a lamb porridge with milk, bread, bulgur or rice. It is the most famous meal in Jordan, and extends to the Badia al-Sham area between Syria, Iraq, Jordan, Palestine, southern Syria and northern Saudi Arabia.Jordanians and Palestinians are considered the most famous preparation, it is the national dish in Jordan, a popular dish in Palestine and cooked with weddings, parties and various occasions. Mansaf is distinguished from the rest of the Arabic cooking by using Jameed milk, which is made from milk after turning it into yoghurt consisting of lamb meat with liquid jameed and rice

preparation:
The basic idea in the work of Mansaf is to use milk Jameed in cooking meat, as milk is the most important components of Mansaf. Meat is cooked in meat broth and jameed and may be mixed with curd, add the margarine to the peppered rice, and served in a large dish below the loaf of shirk bread and covered with traps bread (thin bread baked on the saj), put it on the rice and then decorated with almonds, pine nuts and parsley Chopped.

Cultural role :
Mansaf is considered the official dish in Jordan and is related to the Jordanian culture based on grazing and agriculture. Birth. Mansaf is eaten in the traditional way.

various types
Mansaf is prepared from rice, meat and yogurt. Usually the milk used is prepared by drying the milk and keeping it in the form of salted balls called jameed to denote its solid or solid state. Clear differences between the two regions. These rigid balls can be preserved for long periods. These solids are dissolved and put into the water if you want to turn them into liquid again (they can be soaked in hot water, then mixed on an electric mixer with water to become a liquid drink).

Falafel food is an excellent recipe

Falafel could be a common dish in Egypt, Palestine, Jordan, Lebanese Republic and Syrian Arab Republic, similarly as in Saudi Arabia, Iraq and Sudan. This dish is one in every of the favored and low cost wholesome meals at constant time, and is named «Taamiyya», because the Egyptians prefer to decision it.
Spread from Egypt

There is general agreement from many sources that Egyptian Copts fancied felafel as a carnivore that takes the place of meat throughout Christian fast days. analysis has shown that felafel itself could be a strictly Egyptian word. It consists of 3 parts: “Fa”, “No”, and “Phil” within the sense of “a ton of beans”. felafel unfold from Egypt to the Levant, then to the remainder of the planet.
Falafel has fame and distinctive style in Syrian Arab Republic, Lebanese Republic and Jordan, and a preferred heritage in Syrian Arab Republic, as within the japanese region of Saudi Arabia within the region of Qatif and therefore the village of Qudaih, that is known for felafel.
Tamiya is additionally associate integral a part of Sudan's heritage of food, and has become a habit of breakfast within the morning for a few of them, and a main dish within the food of a big proportion of Egyptians throughout the day. this can be as a result of the style is closely associated with the bean dish on traditional days.
The nutritionary worth of the style is sweet, because it contains vegetable supermolecule «from beans», because it is eaten  with tossed salad. It helps to resist hunger. Despite this, the style virtually disappear from the tables of the Egyptians in Ramadan attributable to the sense of acidity and thirst of these World Health Organization eat it, and seem within the remainder of the year.
Since the Pharaohs era
Falafel, or tameya, was once the premise of the poor's food, and is currently a part of the appetizers on the tables of the rich, whose menus favor in style food generally. In Egypt, despite the agreement on the parts of the dough, however its name differs between the face of the ocean known as the word «Falafel», and Cairo and therefore the face before Maine World Health Organization decision it the word style. Tamiya has been called history since the Pharaohs, however it's not better-known precisely the year within which it began to occupy an area on Egyptian food tables.
Falafel depends primarily on beans or chickpeas soaked for a amount of water, looking on the regions, before grinding and kneading with onions, garlic, parsley, coriander and spices, and deep-fried in oil within the variety of tablets. the tactic of manufacture varies between Egypt and therefore the Levant, wherever the amounts vary from country to country, and from region to region inside town, and lots of modifications and developments area unit still happening within the variety of discs or perhaps through the tactic of submission.
Falafel on the Lebanese method
Chef Izzat Hamza of the eating house «Aldar - Beirut», says that felafel in Lebanese Republic is created from the mixture of chickpeas and ground beans, adding vegetables and spices. Rotate the mixture into tablets employing a felafel mould and fry the felafel in a very deep copper bowl stuffed with edible fat. And force once flat to cool down and dry from the oil. felafel is typically eaten  as a sandwich mistreatment bread loaves.
Ingredients:
- three cups chickpeas.
- 2 cups of stark naked beans.
1 cup shredded parsley
1 cup shredded inexperienced coriander
- huge onion.
- five cloves garlic.
- 1/4 teaspoon ground cumin.
- 1/4 teaspoon ground coriander.
- one teaspoon soda carbonate.
- benny for garnish and edible fat for sauteing.
How to prepare:
Wash the beans and chickpeas and soak for twelve hours and alter the water from time to time. Drain the grains completely from the water and wash many times. Then the minced contents of chickpeas, beans, parsley, onions, garlic, and coriander within the meat grinder 2 or thrice, the mixture to be coarsely cohesive. Dissolve soda carbonate in water and augment the felafel mixture, then add the spices and stir well with salt. Leave the mixture for 2 hours to ferment. Place the edible fat in a very pan over medium heat till it reaches two hundred degrees. Then kind the felafel dough into little three cm diameter tablets by hand.
Garnish with a bit benny before sauteing to style. felafel is served on its own or in sandwiches with tartoor dish, parsley, tomatoes, pickles, onions and chili to style.