Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body. Studies showed that a diet high in potassium, especially from fruits and vegetables, lowers blood pressure. This especially true if the increase in potassium foods is not accompanied by an increase in high sodium foods.
Several observation studies have found that those with high potassium level experience a lower risk of stroke and osteoporosis. Research have also proven that that people at risk of a potassium deficiency are : alcoholics, people with severe vomiting or diarrhea, intake of substances with mineralocorticoids, tocolytic (labor suppressing) agents, people taking diurectics, people with magnesium deficiency, people on certain medications : beta-adrenergic agonists, decongestants ,bronchodialator, high dose-dose of antibiotics.
A deficiency in potassium causes fatigue, irritability, and hypertension (increased blood pressure). Overdose of potassium from natural sources is nearly impossible, however, it is possible to consume too much potassium via potassium salts which can lead to nausea, vomiting, and even heart attack. Potassium from natural food sources, like the ones listed below are considered safe and healthy. The current recommended daily allowance for potassium is a whopping 3.5 grams, high potassium foods include avocado, paprika and red chili powder, cocoa powder and chocolate, apricots, red chilli peppe , dried apricot, raisin, nuts, Seeds (Pumpkin, Squash, Sunflower, and flax. Watermelon seed, fish (Pompano, Salmon, Halibut, Tuna), beans, dates (Medjool), bananas, coconut water,(juice), sun dried tomatoes, orange juice, spinach(sokoyokoto),yogurt(plain low fat, sweet potatoes, yogurt (plain low fat).
Chocolate Banana Pudding:
This is a creamy chocolate desert with no sugar added that allows you to throw in as much chocolate as you can handle. This dish simply uses bananas and cocoa powder, plus whatever garnish you like, it will make 1-2 servings.
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Total Cooking Time: 7 Minutes
First gather your ingredients: two very ripe bananas ,the riper they are the sweeter they will be, and between an eighth to a quarter cup of cocoa powder.
Next peel the bananas and break them into pieces in a small bowl.
Now give the bananas a quick mash with a fork.
Next add in your cocoa powder.
Keep mashing and mixing the bananas till all the cocoa powder is incorporated. Take tastes as you go along and see if you would like to add more cocoa.
You are now done and can garnish with anything you like. Sliced almonds, dried coconut, or peanuts all work well. Also, try this pudding as a spread on toast or bread, preferably with wheat bread to complement your diet.
By Oluremilekun Osobu-Asubiojo