Sweet potatoes
Sweet potatoes are easy to find, cheap but rich in potassium (nearly 540mg per 100g) - higher than bananas.
Sweet potatoes also contain a lot of pectin and soluble fiber, which support smooth bowel movements and increase the absorption of nutrients such as vitamins A, C and iron.
Sweet potatoes are also rich in the antioxidant beta-carotene, which is converted into vitamin A by the body, supporting healthy intestinal lining, thereby increasing the ability to absorb nutrients from food.
Pumpkin
Pumpkin provides about 350-400mg of potassium/100g, along with vitamin A, soluble fiber and natural mucus. Pumpkin has the ability to soothe mild inflammatory damages in the intestinal lining and reduce symptoms of digestive dysfunction.
The fiber in pumpkin helps balance the intestinal microbiome, improve digestion and enhance the absorption of calcium, magnesium, zinc - essential micronutrients for the immune system.
Ripe bananas
Bananas are one of the richest fruits in potassium, with about 360-400mg of potassium/100g.
Ripe bananas also contain natural digestive enzymes (amylase, maltase) that help break down starch and increase nutrient absorption in the small intestine, especially effective after illness, fatigue or digestive disorders.
Bananas help protect the intestinal lining, reduce the risk of inflammation and increase the absorption of B vitamins and magnesium, micronutrients that are often reduced in the elderly.
Amaranth
Amaranth contains about 325mg of potassium/100g, along with folate, the antioxidants betalain and nitrate naturally. Nitrates in amaranth improve blood circulation in the digestive system, enhancing the ability to absorb nutrients in the small intestine capillary.
In addition, the insoluble fiber in amaranth also helps stimulate intestinal motility, reduce constipation, factors affecting the ability to absorb fat-soluble vitamins such as A, D, E, K.
Experts from WHO recommend using amaranth as boiled or pressed into drinking water (no sugar), to keep the biological potassium intact and avoid losing minerals during the processing process for too long.
Recommend reasonable use to absorb potassium and support better digestion:
Do not cook too much, steam or boil lightly to retain the maximum potassium.
Limit the use of foods high in sodium (salt), because high sodium hinders the absorption and effects of potassium.
Divide meals, combine with plant protein and green vegetables to increase overall absorption.
