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7 Benefits of potassium rich foods

Discover the 7 shocking health benefits of potassium rich foods.
There are many reasons why you should make sure to eat an adequate amount of potassium-rich foods daily, potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body, it is also the third most abundant mineral in the body.
The body and a mineral required for the function of various organs, including the heart, kidneys, brain, and muscles; The benefits of potassium-rich foods also play an important role in keeping the body hydrated and works with sodium to support cellular function with your body’s sodium and potassium pump.
Low potassium symptoms, also known as hypokalemia, are highly undesirable and can include severe headaches, dehydration, heart palpitations, and swollen glands and tissues.
Potassium from natural food sources, such as the list of potassium-rich foods below, is considered very safe and very healthy, the current recommended dietary intake for male and female adults is 4,700 milligrams of potassium per day.
If that sounds like a lot, it’s because it is, and many people have trouble getting as much potassium as they should daily.
Using the table of foods rich in potassium that we are about to provide you, you can know what kinds of foods you need to eat regularly to meet your requirements and avoid a deficiency.
As an alkaline mineral and electrolyte, you don’t want to miss the mark when it comes to your potassium intake.
Benefits of foods rich in potassium
1.- Benefits of potassium rich foods for heart
One thing that makes a healthy heartbeat as it should, we are talking about your heart rate, and the benefits of potassium-rich foods play a direct role in ensuring that the rate is healthy and as it should be.
If you have problems with your heart rhythm, a potassium deficiency could play a role.
2.- Reduce cramps
One of the main benefits of foods rich in potassium is the reduction of muscle cramps and the improvement of muscle strength. Muscle weakness, muscle aches, and muscle cramps are common side effects of low potassium levels.
This can happen if an athlete becomes dehydrated and does not consume enough potassium-rich foods before and after exercise; Potassium is also helpful for cramps related to premenstrual syndrome (PMS).
3.- Reduce the risk of stroke
Several observational studies have found that those with high potassium levels experience a lower risk of stroke.
The risk of ischemic stroke, in particular, is lower in high-potassium consumers, the positive relationship between increased intake of the benefits of high-potassium foods and decreased risk of stroke is believed to come from sources rather than supplements, which do not seem to provide the same positive effect.
4.- Benefits of potassium rich foods for high blood pressure
According to a recently updated publication from Harvard Medical School, “the average American diet produces too much sodium and too little potassium,” which is highly counterproductive when it comes to discouraging high blood pressure; Studies show that a diet high in potassium, especially potassium from fruits and vegetables, lowers blood pressure.
This is especially true if the increase in potassium foods is not accompanied by an increase in foods high in sodium; One group that you shouldn’t aim too high for with potassium intake is people with kidney problems.
5.- Low appearance of cellulite
One of the main factors causing the accumulation of cellulite is fluid retention, most people consume too much sodium and do not have enough potassium, sodium provides nutrients to cells where potassium helps eliminate excess waste from the cells.
For this reason, if you reduce your sodium intake and start consuming foods rich in potassium, you can reduce the appearance of cellulite.
6.- Benefits of potassium rich foods for osteoporosis
Research has found a direct relationship between increased bone density and increased intake of the benefits of potassium-rich foods in the diet.
Citrate and bicarbonate are two potassium salts naturally found in potassium-rich fruits and vegetables, and a recent study reveals that these potassium salts can improve your bone health and prevent osteoporosis.
This 2015 study from the University of Surrey published in the journal Osteoporosis International found that high consumption of potassium salts significantly decreases urinary acid and calcium excretion.
Why is this significant? Because the potassium salts help the bones not to reabsorb acid and also to maintain a vital mineral content.
Therefore, by consuming potassium-rich fruits and vegetables, you can help preserve your bones and prevent serious bone-related health problems such as osteoporosis.
7.- Proper food processing and growth
Your body needs potassium to process and use the carbohydrates you eat, like a child or an adult, you also need potassium to build protein and muscle.
If you are younger and your body is still growing, the benefits of foods rich in potassium help ensure that your growth continues at a normal and healthy rate.
Top 10 Potassium Rich Foods
What foods are rich in potassium? There are many potassium-rich foods to choose from to meet your daily needs, this list includes some of the most potassium-rich foods out there. Yogurt also has a high concentration of potassium, below is a list of foods rich in potassium:
• Avocado: One Whole: 1,067 milligrams (30 percent DV) Avocado is one of my favorite potassium-rich foods; a study of epidemiological data from 2001 to 2008 describing the effects and benefits of avocado consumption on risk factors for metabolic disease.
Overall, the researchers found that people who ate avocados tended to have healthier diets overall, as well as higher nutrient intake and a lower likelihood of developing metabolic syndrome.
• Acorn Squash: 1 cup: 896 milligrams (26 percent DV) Acorn squash is a plant-based source of potassium that really should be more popular than it is, as it also contains high levels of antioxidants.
Most impressive are the carotenoids contained in a single serving of pumpkin. This type of antioxidant is known to help prevent and fight various types of cancer, including skin, breast, lung, and prostate cancer.
• Spinach: 1 cup cooked: 839 milligrams (24 percent DV) There’s a reason spinach was the cartoon character Popeye chose as his energy food.
Not only is spinach a food rich in potassium, but scientific research has shown that spinach contains plant glucoglycerolipids chloroplasts, which are believed to act as cancer-fighting agents.
• Sweet potato: 1 large: 855 milligrams (24 percent DV) Sweet potatoes are a high-potassium food that contains a higher density of nutrients than white potatoes. Sweet potatoes are also high in beta-carotene, vitamin C, and vitamin B6.
Additionally, sweet potatoes have been shown in scientific research in animals to show anti-ulcer activity and are likely to be helpful in the successful treatment of peptic ulcers.
• Wild-caught salmon: ½ fillet: 772 milligrams (22 percent DV) In addition to potassium, as well as other vitamins, minerals, and proteins, wild salmon is loaded with health-promoting omega-3 fatty acids.
The benefits of these essential fatty acids include lowering the risk of heart disease and stroke while helping to reduce symptoms of depression, high blood pressure, attention deficit hyperactivity disorder, joint pain, and chronic ailments of the skin like eczema.
• Dried apricots: ½ cup: 756 milligrams (22 percent DV) Dried apricots provide a quick and easy way to add potassium to your diet.
Epidemiological studies have shown that people who eat dried apricots and other dried fruits tend to have a healthier overall diet with more nutrients and lower body weight; in moderation, dried fruit can be a healthy option, and in this case a high-potassium snack.
• Pomegranate: 1 whole: 667 milligrams (19 percent DV) Pomegranate seeds and their juice are incredible sources of potassium. They are also loaded with fiber, vitamin C, and vitamin K, among other nutrients.
In addition to this list of potassium-rich foods, pomegranate also falls on other lists as the top 10 aphrodisiac foods due to its ability to reduce cortisol levels in the body. Pomegranate juice has also been found to be the healthiest fruit juice in the world.
• Coconut water: 1 cup: 600 milligrams (17 percent DV) Looking for more potassium-rich foods that come in liquid form? I like to include coconut water on this list because when you choose right (no added sugars), you have a drink option that is high in electrolytes like potassium but not too high in sugar or calories. Coconut water has even been used in emergencies as an IV hydration fluid.
• White beans: ½ cup: 502 mg (15 percent DV) White beans not only contain a significant dose of potassium per serving, but they are also rich in fiber.
According to the Mayo Clinic, eating high-fiber foods like white beans helps reduce the risk of diabetes and heart disease. High-fiber diets also promote a healthy waistline.
• Banana: 1 large: 487 milligrams (14 percent DV) Bananas are well known for being a source of potassium and are good, but they are also relatively high in sugar and carbohydrates.
That’s why I recommend bananas as a quick energy source before a workout or a nutrient-dense post-workout recovery food to help repair muscles and balance water retention.
Exercising, especially vigorous exercise, is one of the main ways that potassium levels can be depleted, which is why it is crucial to consume foods rich in potassium like bananas.
Scientific research has also shown that bananas are rich in dopamine, one of the main hormones that improve mood.
Dangers of low potassium levels
Your body continually performs a balancing act between two electrolytes: potassium and sodium, when sodium levels go up, potassium levels go down, and when sodium levels go down, potassium levels go up.
It is important not to overdo the sodium in your diet, while it is also crucial to maintain your potassium intake, so don’t hesitate to access the benefits of potassium-rich foods.
A potassium deficiency can lead to:
• Fatigue
• Irritability
• Muscle cramps
• Weight gain
• Blood pressure problems
• Heart palpitations
• Cellulite buildup
• Nausea
• Arthritis
• Abdominal cramps, bloating
• Abnormal psychological behavior, including depression, confusion, or hallucinations
The main culprits that can cause hypokalemia are resistance to cardiovascular exercise without adequate hydration, vomiting, diarrhea, and a diet low in fruits and vegetables.
Other causes of suboptimal potassium levels include poor kidney function, blood pH, and hormone levels.
Medications such as diuretics and laxatives can also cause potassium levels to be very low, so it is important to ensure the benefits of potassium-rich foods for your body.
Unless you are on dialysis, receiving cancer treatment, or have another special condition, it is rare for you to overdose on potassium from natural sources; however, it is possible to consume too much potassium through potassium salts, such as potassium chloride, which can lead to nausea and vomiting.
This condition is known as hyperkalemia, which occurs when potassium levels are high; hyperkalemia is related to psoriasis.
Minimum amount of potassium that should be received per day
According to the Food and Nutrition Center of the Institute of Medicine, the recommended daily intake for potassium is:
• Babies 0-12 months: 400-700 milligrams per day
• Children 1-8 years: 3,000-3,800 milligrams per day
• Adolescents 9 to 18 years: 4,500-4,700 milligrams per day
• Adults 19 years of age and older, men and women: 4,700 milligrams per day
• Pregnant or lactating women: 5,100 milligrams / day
Athletes who train for more than an hour on most days may need even more potassium, and intake varies based on muscle mass, activity levels, and more.
Final thoughts
• There is no doubt that potassium is an essential part of a healthy diet. Not only is it an essential mineral, but it is also an electrolyte.
With this dual identity comes a host of benefits from potassium-rich foods when you consume enough regularly; The opposite is also true.
If you don’t get enough potassium in your diet regularly, then you open yourself up to a host of unwanted potassium deficiency symptoms, including kidney problems and more.
Hopefully, this list of potassium-rich foods will help you see that bananas aren’t your only option when it comes to getting your daily potassium fix.
There are many fruits and vegetables, and even fish, that rank even higher than bananas when it comes to the content of this vital mineral.
There are so many delicious potassium-rich foods that can be eaten alone or in healthy recipes, making it easy not to fall short in the potassium department
Health
Benefits of ginger during pregnancy

Table of Contents
- In the first trimester:
- In the 2nd trimester of pregnancy:
- Ginger can help you:
- Before, during and after pregnancy: ginger as an aphrodisiac?
- Some recipe ideas with ginger
- Do you want to know the benefits of ginger during pregnancy? Well, we are going to discuss it in this article.
Ginger will quickly become the essential plant of your pregnancy to relieve your nausea, heartburn and even promote weight loss after your childbirth. Find out how to profit from its benefits in the coming months.
For 9 months, you are prohibited from accessing the medicine cabinet.
I will prove to you in many articles that stopping the medication (except in cases of severe chronic pathology) for at least the time of your pregnancy is the best thing that can happen to you to preserve your health and that of your baby.
I will also try to show you that nature is full of natural remedies that are just as effective, if not more effective than drugs, and without side effects for you and your baby.
Among these treasures of nature for your pregnancy, I am talking to you today about a formidable weapon: ginger.
It will quickly become:
•In the 1st trimester: your protection against nausea and vomiting;
•In the 2nd trimester: your anti-heartburn remedy;
•Throughout your pregnancy: your best pain relief remedy;
•After giving birth: your favourite fat burner.
Ginger is full of virtues unrecognized by our Western societies (you can create a sensation at dinner parties by saying that no, it’s not just an aphrodisiac!).
However, it has been used for more than 5000 years in Chinese and Ayurvedic medicines to treat many ailments: digestive problems, migraines, arthritis …
And you will see that among its many healing powers, some will really relieve you throughout pregnancy.
In the first trimester:
Ginger to fight nausea and vomiting
Like 80 to 85% of pregnant women, you suffer from nausea and/or vomiting during your 1st trimester of pregnancy.You may have been prescribed vitamin B6 supplements, which appear to be effective against nausea.
I recommend another option, totally natural, and whose effectiveness and safety was recognized in 1999 by the WHO (World Health Organization): the root of ginger.
An Australian study, published in 2018 in the journal Obstetrics & Gynecology, conducted on 291 pregnant women under 16 weeks, found that ginger was as effective as vitamin B6 in treating nausea and vomiting during pregnancy.
A more recent English study also demonstrated the beneficial effects of ginger: one group of women took a spoonful of ginger syrup and another group a placebo.
After 6 days, a decrease in nausea and vomiting was observed for 67% of the women in the group who had taken ginger, against 20% for the others.
Analyzes showed that these active ingredients were contained in two of its compounds, school and gingerol, which prevent nausea and vomiting and improve intestinal transit.
SOME TIPS FOR GETTING THE BENEFITS OF GINGER SAFELY DURING PREGNANCY.
Dried ginger: do not exceed 1.5 g per day
Fresh ginger: 10 g per day maximum, i.e. a slice of rhizome 6mm in diameter and 7mm thick.
Fresh ginger can be eaten in chewable or suckable slices, powdered (in capsule form) or as an infusion (limit your consumption to 3 cups daily).
Prepare your infusion of pregnancy Ginger:
Boil the equivalent of a cup of spring water and add a teaspoon of grated fresh ginger or cut into very thin slices, preferably organic. Let sit for 10 minutes, filter, then add a tablespoon of honey and a little lemon juice.
You can also opt for a cool drink by adding ginger to a glass of sparkling water.
In the 2nd trimester of pregnancy:
Ginger to eliminate heartburn
Hormonal changes due to pregnancy also slow down digestion. This can cause, especially from the 2nd trimester, fluid reflux from the stomach to the oesophagus, causing heartburn and gastric reflux.It makes it possible to accelerate digestion, by stimulating the secretion of bile and certain digestive enzymes and protects the gastric mucosa.
It also helps reduce bloating caused by junk food or overeating and helps regulate your appetite.
Throughout pregnancy: ginger as a pain reliever, anti-inflammatory and antiviral.
Ginger root is composed of essential oil, starch and many vitamins (B1, B2, B3, C) and minerals (manganese, phosphorus, magnesium, calcium, sodium, iron) which energize the body and the system immune.Ginger helps lower fever, fight pain and has recognized antibacterial and antiviral properties.
Consider consuming it if:
•You feel feverish, you have a flu-like condition (but be careful, if the fever persists or increases, do not delay seeing your doctor) ;
•You have a cold or have a sore throat;
•You suffer from muscle or joint pain;
•Against seasonal allergies, it can also be very effective.
You can consume it in the form of an infusion but also in external use, by rubbing yourself with the essential oil or the mother tincture on the part to be treated.
For sore throats, you can gargle with a teaspoon of tincture diluted in lukewarm water.
For joint pain, Chinese medicine recommends applying ginger infusion poultices directly placed on the painful area.
Ginger has no specific contraindication but it is not recommended to take it before an operation because of its anticoagulant properties.
On the other hand, if you are suffering from early contractions, especially in the last trimester of your pregnancy, ask your doctor for advice to continue consuming ginger. Due to its strong natural stimulants, it can strengthen the work of the uterus.
After pregnancy: ginger as a fat burner
You are the proud mother of a beautiful baby. Do you still spend half the day in pyjamas or fleece jogging, but you can’t wait: to regain your figure and your pre-pregnancy wardrobe?Ginger can help you:
Because it facilitates digestion.
Because it is a natural anti-inflammatory, effective in reducing stomach aches, often disturbed by hormonal changes.Because it has fat-burning properties: according to numerous studies, ginger root promotes the functioning of the metabolism, in particular by raising the body temperature, which allows burning more fat than that consumed by the body in general.
The Japanese researcher LK Han has thus demonstrated this phenomenon known as “thermogenesis” via a study carried out on rats.
The latter, fed with ginger extracts but benefiting in parallel from a diet rich in fat, have lost weight. This study published in 2008 in the Journal of the Pharmaceutical Company of Japan was confirmed by a similar study conducted by researchers at the University of Kuwait.
If you consume ginger before each of your meals, it will also help you get fuller faster and regulate your appetite.
Before, during and after pregnancy: ginger as an aphrodisiac?
The aphrodisiac virtues of ginger have never been proven and some rather speak of a placebo effect. Its reputation actually comes from several effects it has on our body:
Ginger stimulates blood circulation, especially to the sexual parts, and has a vasodilating action on the organs of the small pelvis in women.
Some studies show that consuming ginger on a daily basis could increase sperm concentration and help with erectile dysfunction. Moreover, in Chinese, “ginger” means “virility”!
Its spicy power can cause a feeling of heat.
Some recipe ideas with ginger
To vary the pleasures and end on a nice note, I share with you a delicious recipe for vitamin juice made from ginger that I really liked to drink during my pregnancies:
Peel half a cucumber and half a pineapple put them in the centrifuge. Add a pinch of ginger or three thin slices of fresh ginger and enjoy!
Pregnancy is nine months of “pure happiness”… if you overcome certain pitfalls! And to avoid them, don’t hesitate to surround yourself with a few allies: ginger is one of them, as you have just seen. But if you follow me regularly, you will see that he is far from the only one …
And you? Did you consume ginger during your pregnancy? To treat which symptoms? Was the treatment effective? Do you have any other natural remedies to recommend? Share your experience with us in the comments below!
Health
4 Benefits of coconut water for skin

Table of Contents
- Discover the 4 benefits of coconut water for the skin.
- Perhaps it is not very common for you to consume it, but knowing the benefits of coconut water for skin, you will want to drink it all the time.
- Benefits of coconut water for skin
- Coconut water is an extremely refreshing and nutritious drink when consumed, especially when we make it directly from its rigid natural component.
- But it is also a good help for the hygiene and beauty of our entire body, as it is a powerful toner and restorer of the skin. Among the most important benefits of coconut water are.
- MOISTURIZING AND NOURISHING
- It contains very important vitamins for the skin, which help prevent tissue dehydration and water loss, which among other things can cause dryness and premature aging.
- In addition, 100% natural coconut water, low in calories, without preservatives, without cholesterol, and sugar, is very light and manages to penetrate deep into the skin, reaching the innermost layers, making it highly effective when it comes to nourish it.
- On the other hand, it has been pointed out that it is excellent support for naturally treating skin conditions, such as psoriasis, dermatitis, or eczema.
- ANTI-AGING
- It has been chosen as one of the most demanded natural anti-aging products, thanks to the high doses of antioxidants it provides. It contains plant hormones called cytokinins that neutralize the action of free radicals in the body, the main ones responsible for the oxidation of cells and, therefore, for skin aging.
- ANTI-ACNE AND ANTI-MARKETS
- Not only dehydrated skin can benefit from coconut water, but it is also a great solution to improve the appearance of oily skin, especially, those that suffer from acne.
- Help reduce excessive sebum production, purifies the skin, and prevents unsightly shine from forming on the skin throughout the day.
- In addition, it offers great cleaning to unclog pores and prevent the formation of impurities such as pimples, and blackheads.
- It is recommended in case of acne because it allows pimples to dry more quickly without adding oil to the skin, something essential to speed up the healing of this annoying skin condition.
- On the other hand, the effectiveness of 100% natural coconut water on dark spots that appear on the skin due to sun exposure or hair removal has also been highlighted. Helps repair the dermis and gives it a more uniform and beautiful tone.
- IMPROVES CIRCULATION AND OXYGENATES THE SKIN
- Coconut water has the fabulous property of improving blood circulation, something that undoubtedly also benefits the appearance of the skin.
- With this, it allows it to receive the amount of oxygen it needs to stay in perfect condition and healthy, as well as to always look radiant and without imperfections that can detract from its beauty.
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