Where and what foods contain the most potassium?

Potassium (K) is one of those minerals that is present in almost all foods. Vegetables, especially green leafy vegetables, and bananas are the best known sources of this macronutrient.

A lack of potassium affects the functioning of the heart and causes chronic fatigue. But the most interesting thing is that this mineral, acting on brain cells, causes a feeling of satisfaction and well-being.

The role of potassium and magnesium for the body

Magnesium (Mg) and potassium (K) are closely related to each other, since micronutrients are poorly absorbed separately. These substances are responsible for the normal functioning of the thyroid gland, digestive, nervous, and immune systems, and help strengthen bone and muscle tissue. But most of all, K and Mg are needed to prevent heart and vascular diseases.

Benefits of microelements:

• accelerate metabolic processes;
• maintain an optimal balance of acids and alkalis, salts and water;
• increase muscle tone;
• eliminate increased blood viscosity, prevent the formation of blood clots;
• normalize the psycho-emotional state;
• improve blood supply, strengthen the myocardium, reduce the likelihood of developing various types of arrhythmia;
• contribute to the normal course of enzymatic reactions;
• remove excess bad cholesterol and toxic substances.

Mg helps cope with stress, takes part in the production of certain hormones, activates the synthesis and process of bile outflow, and also normalizes the functioning of the digestive and immune systems, strengthens bones, and alleviates allergic reactions.

K maintains blood levels at normal levels, improves the supply of oxygen to the brain, reduces the risk of developing kidney and urinary system diseases, eliminates edema, and helps increase physical endurance.

Important! At the initial stage, Mg and K deficiency manifests itself in the form of nausea, vomiting, diarrhea or constipation, swelling of the face and limbs, migraine attacks, seizures, depression and neurasthenia.

Oily Fish

Salmon and other fatty fish have a number of benefits as a source of potassium. For example, it reduces the risk of cardiovascular and other chronic diseases.

Mackerel

Mackerel is a small fatty sea fish. The most common is Atlantic mackerel (Mackerel).

A serving of mackerel fillet (170 g, 445 kcal) contains 681.7 mg of potassium (15% RDA) .

This serving also contains protein (81% RDA), omega-3 (139% RDA), vitamin B12 (1346% RDA), vitamin B3 (73% RDA), vitamin B2 (54% RDA), vitamin B6 (46% RDA ), vitamin B4 (34% RDA), vitamin B1 (23% RDA), provitamin A (10% RDA), selenium (159% RDA), magnesium (39% RDA), phosphorus (38% RDA), copper (18 % RDA), iron (15% RDA) and zinc (15% RDA).

Mackerel is often found on sale fresh and smoked. It can be boiled, fried, baked, stewed, smoked and salted. Due to the small number of bones, it can be used to make fish cakes.

tilapia

Tilapia (or tilapia) is a small freshwater fish. The main advantage of this fish is its unpretentiousness, which allows it to be grown in artificial conditions in large volumes.

A serving of Telapia fillet (170 g, 218 kcal) contains 646 mg of potassium (14% RDA) .

This serving also contains protein (89% RDA), omega-3 (26% RDA), vitamin B12 (132% RDA), vitamin B3 (50% RDA), vitamin D (31% RDA), vitamin B4 (23% RDA ), vitamin B1 (13% RDA), vitamin B6 (12% RDA), vitamin B2 (10% RDA), selenium (168% RDA), phosphorus (28% RDA), magnesium (14% RDA) and copper (14 % RSN).

Tilapia has excellent taste. It is eaten fried, boiled, stewed, smoked, baked and pickled. It is used in soups, cold and hot dishes.

Trout

Trout is a fish of the salmon family. The color of trout meat varies from pink, yellowish and white depending on where the fish lives. The bulk of trout is grown in fish farms.

A serving of cooked trout fillet (143 g, 215 kcal) contains 640.6 mg of potassium (14% RDA) .

This serving also contains protein (66% RDA), omega-3 (109% RDA), vitamin B12 (375% RDA), vitamin B3 (52% RDA), vitamin B4 (30% RDA), vitamin B6 (29% RDA ), vitamin B1 (18% RDA), vitamin B2 (11% RDA), selenium (34% RDA), phosphorus (31% RDA), magnesium (11% RDA) and calcium (9% RDA).

Trout is a versatile fish for cooking. It can be grilled, used for broth, various cold and hot dishes.

Salmon

Salmon is a very common commercial and farm fish. Farmed salmon accounts for the majority of the market.

Half a salmon fillet (170g, 309kcal) contains 652.8mg of potassium (14% RDA) .

This serving also contains protein (75% RDA), omega-3 (266% RDA), vitamin B12 (198% RDA), vitamin D (111% RDA), vitamin B3 (85% RDA), vitamin B6 (65% RDA ), vitamin B4 (50% RDA), vitamin B1 (48% RDA), vitamin B2 (18% RDA), folic acid (14% RDA), vitamin E (13% RDA), vitamin A (13% RDA), selenium (128% RDA), phosphorus (34% RDA) and magnesium (12% RDA).

Salmon is sold fresh (chilled), as well as salted and frozen. It can be steamed, baked, stewed, boiled, pan-fried and grilled. Chopped salmon is added to salads and other cold and hot dishes.

Fresh herring

Herring is a small, fatty sea fish. Fattier and tastier herring live in the waters of the northern seas.

A serving of herring fillets (143 g, 290 kcal) contains 599.2 mg of potassium (13% RDA) .

This serving also contains protein (66% RDA), omega-3 (211% RDA), vitamin B12 (783% RDA), vitamin D (39% RDA), vitamin B3 (37% RDA), vitamin B2 (33% RDA ), vitamin B6 (29% RDA), vitamin B4 (21% RDA), vitamin E (13% RDA), vitamin B1 (13% RDA), selenium (122% RDA), phosphorus (35% RDA), copper ( 19% RDA), zinc (17% RDA), magnesium (14% RDA) and iron (11% RDA).

Herring fillets can be fried, boiled, stewed and baked for use in a variety of dishes and snacks.

Daily norm of potassium and magnesium for humans

The daily dose of K and Mg depends on age, the presence of chronic pathologies and the gender of the person.

Table “How much Mg and K does a person need”

After injuries, burns, operations, in the presence of diabetes, chronic gastritis, enteritis, pancreatitis, cholecystitis, and ulcers, the body's need for Mg and K increases.

Legumes

Adzuki beans

Azuki is a small red bean that is very popular in Asian countries.

One glass of cooked adzuki (230 g, 294 kcal) contains 1223.6 mg of potassium (26% RDA) .

One cup of cooked adzuki (230 g, 294 kcal) contains vegetable protein (35% RDA), fiber (67% RDA), folic acid (70% RDA), vitamin B1 (22% RDA), vitamin B4 (20% RDA) , vitamin B6 (13% RDA), vitamin B2 (11% RDA), vitamin B3 (10% RDA), zinc (37% RDA), phosphorus (31% RDA), magnesium (28% RDA) and iron (26% RSN).

Azuki does not require soaking and is suitable for many dishes. It is used to prepare side dishes, sauces and soups, as well as red bean paste for desserts. It can also be sprouted and added to salads as a vitamin supplement.

Lima beans

Lima beans are large white beans with a creamy texture and mild flavor.

A glass of prepared lima (170 g, 209 kcal) contains 969 mg of potassium (21% RDA) .

It also contains plant protein (23% RDA), plant omega-3 (5% RDA), fiber (37% RDA), vitamin B1 (20% RDA), vitamin B6 (19% RDA), vitamin C (19% RDA ), vitamin B2 (13% RDA), vitamin B3 (11% RDA), folic acid (11% RDA), copper (58% RDA), magnesium (30% RDA), iron (21% RDA), phosphorus (18 % RDA) and zinc (12% RDA).

Beans can be used in soups, vegetable side dishes, as well as for stewing and baking. It needs to be soaked for 4 hours and cooked for 1-1.5 hours.

White beans

White beans are the most common type of legume used throughout the world.

A cup of cooked white beans (198 g, 254 kcal) contains 828.8 mg of potassium (18% RDA) .

This amount also contains plant protein (32% RDA), plant omega-3 (14% RDA), fiber (74% RDA), folic acid (61% RDA), vitamin B1 (35% RDA), vitamin B6 (13% RDA). RDA), copper (30% RDA), magnesium (29% RDA), iron (28% RDA), phosphorus (24% RDA), zinc (18% RDA) and calcium (10% RDA).

White beans can be used in soups, side dishes, as well as salads and appetizers. Pies and flatbreads are baked with it. Used to enrich sausages, prepare salads, borscht soups, cabbage soup, pates, cutlets, stewed vegetables, lobio, and mushrooms. It is prepared in tomatoes, sour cream and mayonnaise. When cooking, it must first be soaked for 4 hours, then rinsed with running water and cooked for 2 hours.

Kidney beans

Kidney beans are small dark red beans.

One cup of cooked kidney beans (177 g, 225 kcal) contains 716.9 mg of potassium (15% RDA) .

One cup of cooked kidney beans (177 g, 225 kcal) contains plant protein (31% RDA), plant-based omega-3 (19% RDA), fiber (45% RDA), folic acid (58% RDA), vitamin B1 (24 % RDA), vitamin K (12% RDA), vitamin B6 (12% RDA), copper (42% RDA), iron (22% RDA), phosphorus (20% RDA), magnesium (18% RDA).

Kidney beans are a staple of Latin American cuisine, such as Chile Cor Corne. It is well suited for stews, stuffed vegetables, side dishes, sauces and soups. When cooking, it must first be soaked for 4 hours, then rinsed with running water and cooked for 1-1.5 hours.

Pinto beans

Pinto beans (speckled beans) are small, golden beans with red spots, popular in North and Latin America.

A cup of cooked pinto beans (171 g, 245 kcal) contains 745.6 mg of potassium (16% RDA) .

This serving also contains plant protein (31% RDA), plant omega-3 (15% RDA), fiber (62% RDA), folic acid (74% RDA), vitamin B1 (28% RDA), vitamin B6 (23% RDA). RDA), vitamin E (11% RDA), copper (42% RDA), magnesium (20% RDA), iron (20% RDA), phosphorus (20% RDA), selenium (19% RDA) and zinc (15% RSN).

Pinto beans can be added to salads, soups and hot dishes. When cooking pinto, you need to pre-soak it for 4 hours, then rinse with running water and cook for 1-1.5 hours or cook in a frying pan for about 30 minutes.

Black beans

Black beans are small black beans popular in Mexico.

One cup of cooked black beans (172 g, 227 kcal) contains 610.6 mg of potassium (13% RDA) .

It also contains plant protein (30% RDA), plant omega-3 (11% RDA), fiber (60% RDA), folic acid (64% RDA), vitamin B1 (35% RDA), copper (40% RDA) , magnesium (29% RDA), iron (20% RDA), phosphorus (19% RDA) and zinc (18% RDA).

Black beans have a delicate mushroom flavor. It works well in a variety of Mexican recipes, as well as fish and seafood dishes. Mung beans need to be soaked for 4 hours and cooked for 1.5 hours.

Edamame soybeans

Edamame soybeans are immature soybeans with a sweet and slightly grassy flavor.

A cup of cooked edamame beans (172 g, 296 kcal) contains 885.8 mg of potassium (19% RDA) .

It also contains a whopping 31.3g of protein (63% RDA), plus fiber (41% RDA), plant-based Omega-3 (64% RDA), Omega-6 (45% RDA), vitamin K (28% RDA) , iron (49% RDA), phosphorus (34% RDA), zinc (18% RDA) and calcium (13% RDA).

Edamame beans can be boiled or steamed. They are used as a side dish or as an addition to soups, sauces and salads. Edamame needs to be soaked for 8-10 hours and boiled for 3-3.5 hours.

Lentils

Lentils are a type of legume. It is one of the best sources of plant protein.

One cup of cooked lentils (198 g, 230 kcal) contains 730.6 mg of potassium (16% RDA) .

It also contains plant protein (36% RDA), fiber (63% RDA), iron (37% RDA), and zinc (23% RDA).

Lentils do not require soaking and are great for side dishes, soups and purees.

Peas

Peas are small round beans that can be of different colors depending on the variety. Peas are sold in dried form. Due to their high protein content, peas are widely used in the cuisines of many countries around the world.

A cup of cooked peas (196 g, 231 kcal) contains 709.5 mg of potassium (15% RDA) .

It also contains fiber (65% RDA, 231 kcal), plant protein (33% RDA), zinc (18% RDA), magnesium (17% RDA) and iron (14% RDA).

Peas are eaten mainly boiled. Before cooking, dried peas need to be soaked for a couple of hours. It is used to prepare soups, purees, fillings for pies, canned food, and is used as an additive when baking wheat bread.

TOP products containing magnesium and potassium

Regular consumption of foods high in potassium and magnesium will help you avoid migraines, hyperhidrosis, muscle cramps, arrhythmia, insomnia, and chronic fatigue syndrome. The most microelements per 100 grams of product are found in bran, legumes, vegetables, and seeds.

Rating of foods with the highest potassium and magnesium content

Heat treatment reduces the amount of magnesium and potassium in food.

Bioavailability

Under optimal conditions, potassium from food can be absorbed by the body by 90-95%. Vitamin B6 (pyridoxine), for example, contributes to this. Magnesium (Mg), which is a potassium synergist, plays a huge role. They are rich in sesame, wheat bran, cocoa, cashews, buckwheat, pine and walnuts, and almonds. (See this article for a complete list of magnesium-rich foods.)

At the same time, keep in mind that they interfere with the absorption of potassium and contribute to its leaching from the body:

• sweets;
• alcohol;
• caffeine;
• stress;
• constant muscle tension;
• excessive physical activity;
• diuretics and laxatives;
• cortisone preparations;
• sodium.

List of foods for potassium and magnesium deficiency

The list of potassium- and magnesium-containing products is large, most of them are available year-round - you can replenish your supply of microelements at any time.

Table “What foods are rich in potassium and magnesium”

Flaw

Common causes of potassium deficiency:

• excess sodium intake;
• kidney disease, small intestine;
• gastrointestinal diseases (liver cirrhosis, enteritis, colitis, diarrhea, vomiting);
• overwork;
• hypertension;
• excessive sweating;
• abuse of alcohol, laxatives, diuretics, antihypertensive drugs;
• complication of diabetes mellitus ketoacidosis;
• lack of magnesium;
• excess sodium, calcium, cesium;
• excessive desire to lose weight (anorexia nervosa);
• strict diets for weight loss;
• burn disease;
• hereditary disease cystic fibrosis, which is associated with damage to the bronchi, lungs, pancreas, liver, sweat, salivary, intestinal and genital glands;
• emetics, laxatives, diuretics;
• aspirin;
• glycosides that selectively act on the heart muscle;
• hormonal drugs (corticosteroids), antibiotics;
• barbiturates, which depress the central nervous system.

Lack of potassium is manifested by heart rhythm disturbances, high blood pressure, and muscle weakness.

Increased risk of mitral valve prolapse and spontaneous abortion.

Symptoms of deficiency when ingesting insufficient amounts of potassium from foods:

• increased irritability;
• uncertainty, indecision;
• prostration;
• disturbance of neuromuscular conduction;
• decreased appetite;
• sleep disorder;
• headache;
• dry skin, itching, slow healing of wounds, acne, corns, weakening hair;
• constipation, decreased sugar levels (hypoglycemia);
• increased sensitivity to cold.

Insufficient intake of potassium from foods and its deficiency in the body are the causes of neuropsychic weakness, physical exhaustion, and impaired renal and adrenal function.

Increased risk of metabolic disorders, conduction in the heart muscle, high blood pressure, gastrointestinal erosion (gastritis, peptic ulcer), cervical disease, miscarriage and infertility.

Eliminating potassium deficiency by including appropriate foods in the diet often helps even with long-term infertility.

Deficiency is determined by the concentration in the blood serum (hypokalemia) - values ​​below 3.5 mmol/l, as well as in the extracellular fluid (hypocalygistia) - in red blood cells and muscles values ​​below 40 mmol/l.

With hypokalemia, the metabolism of carbohydrates and proteins, acid-base and water balances are disrupted.

To eliminate the deficiency, a diet of foods rich in potassium is prescribed, as well as the drugs Potassium Chloride, Panangin, Potassium Orotate.

To retain the element in the body, the doctor prescribes Veroshpiron.

Potassium and magnesium containing vitamins

When there is a strong decrease in potassium and magnesium levels in the blood, to reduce the risk of developing cardiovascular pathologies in older people, cardiologists often prescribe special medications and vitamin complexes.

Which drugs contain potassium and magnesium at the same time?

These drugs are included in complex therapy in the treatment of heart failure, arrhythmia, and during the recovery period after a heart attack - K, Mg increase the effectiveness of cardiac glycosides.

Important! The level of K and Mg decreases with long-term use of diuretics, contraceptives, insulin, and hydrocortisone. A deficiency of microelements can be caused by the abuse of salty foods, alcoholic and carbonated drinks, sweets, strict diets, dehydration, increased sweating, and emotional stress.

Fruits

Avocado

Avocados are fruits with a hard skin and a large seed inside. Their pulp is rich in vitamins and minerals.

One medium avocado (201 g, 322 kcal) contains 974.9 mg of potassium (21% RDA) .

It also contains plant protein (8% RDA), fiber (54% RDA), vitamin K (35% RDA), vitamin E (28% RDA), vitamin C (22% RDA), copper (42% RDA), magnesium (14% RDA), zinc (12% RDA) and iron (6% RDA).

Avocado has a buttery, nutty flavor. The pulp of a ripe avocado is used in cold dishes: salads, appetizers, sandwiches, etc. Lemon juice is often added to it to preserve the taste and appearance. The disadvantage of avocado is its high price.

Kiwi

Kiwi is a common subtropical fruit, more than half of which is grown in China.

One cup of chopped kiwi (180 g, 110 kcal) contains 561.6 mg of potassium (12% RDA) .

This serving also contains fiber (22% RDA), vitamin C (185% RDA), vitamin K (60% RDA), vitamin E (18% RDA), folic acid (11% RDA), and copper (26% RDA).

Kiwi has juicy pulp with a sweet taste. It is eaten fresh, added to salads, and also made into jam, jellies, marmalades and other desserts.

Bananas

Bananas are tropical fruits of bright yellow color with sweet and sour pulp.

Bananas are the best known source of potassium. A medium banana (118 g, 105 kcal) contains 422.4 mg of potassium (9% RDA) .

It also contains fiber (12% RDA), vitamin B6 (25% RDA), vitamin C (11% RDA), copper (10% RDA), and magnesium (8% RDA).

Bananas are consumed in their natural form and in the form of fruit salads, in compotes, mousses, syrups, various types of baked goods, as well as boiled and fried: in meat and fish dishes.

Contraindications

Despite the fact that Mg and K deficiency provokes the development of serious diseases, in some cases it is contraindicated to consume foods and preparations containing potassium and magnesium.

In what cases should you limit your consumption of magnesium and potassium-containing products:

• chronic diseases of the kidneys and adrenal glands;
• atrioventricular block;
• increased content of K, Mg in the blood;
• severe forms of hypotension – a decrease in readings below 90/60 mmHg. Art.;
• myasthenia gravis;
• acidosis;
• severe dehydration;
• hemolysis;
• disruption of amino acid metabolism.

In older people, when taking antibiotics, potassium-sparing diuretics, non-steroidal anti-inflammatory drugs, the risk of developing excess Mg and K in the body increases.

Pumpkin

Pumpkin hubbard

Hubbard pumpkin is a spindle-shaped or teardrop-shaped pumpkin with a bumpy red-orange, blue or green skin.

A cup of pre-cut Hubbard squash (205 g, 71 kcal) contains 733.9 mg of potassium (16% RDA) .

It also contains plant protein (10% RDA), plant omega-3 (21% RDA), fiber (40% RDA), provitamin A (76% RDA), vitamin C (22% RDA), vitamin B6 (21% RDA ), vitamin B4 (18% RDA), vitamin B1 (13% RDA), magnesium (11% RDA) and copper (10% RDA).

It can be used for first and second courses, as well as desserts. It is steamed, boiled, fried, stewed and baked. Hubbard pumpkin pulp can be added to salads, soups and baked goods.

Pumpkin acorn

The acorn squash is a small, dark green squash shaped like an acorn with deep grooves.

A cup of acorn squash puree (245 g, 83 kcal) contains 644.4 mg of potassium (14% RDA) .

It also contains fiber (25% RDA), vitamin B1 (20% RDA), vitamin C (18% RDA), vitamin B6 (17% RDA), vitamin B4 (15% RDA), provitamin A (11% RDA), magnesium (15% RDA) and copper (14% RDA).

Acorn pumpkin is suitable for long-term storage, so it is considered a “winter” vegetable. The pulp of this pumpkin is dense and sweet. It can be used for a variety of hot and cold dishes, as well as desserts. It is fried, boiled, stewed, baked, used in salads and soups, and also as a filling for baked goods.

Butternut squash

Butternut squash is pear-shaped and contains fewer seeds than other types of squash.

One cup of cooked sliced ​​butternut squash (205 g, 82 kcal) contains 582.2 mg of potassium (12% RDA) .

This serving also contains fiber (26% RDA), provitamin A (127% RDA), vitamin C (34% RDA), vitamin B6 (15% RDA), vitamin B4 (15% RDA), vitamin B1 (12% RDA) , vitamin B3 (12% RDA), folic acid (10% RDA), copper (15% RDA) and magnesium (14% RDA).

The pulp of butternut squash is juicy and sweet. It can be eaten raw in salads, as well as boiled, steamed, fried, baked and stewed. It is used in first and second courses, sauces and desserts.

Large-fruited Pumpkin

Giant pumpkin is the most common type of pumpkin and is rich in vitamin A and other nutrients.

A cup of pumpkin puree (653.5 mg, 49) contains 653.5 mg of potassium (12% RDA) .

This serving also contains plant protein (4% RDA), fiber (11% RDA), plant vitamin A (78% RDA), vitamin B2 (15% RDA), vitamin C (13% RDA), vitamin B4 (10% RDA ), copper (25% RDA) and iron (8% RDA).

Pumpkin is widely cultivated for food purposes. Salads, porridges, casseroles, pancakes, pancakes, omelettes, dumplings, manti, soups, jams, and juices are prepared from it. It is consumed stewed with eggs, potatoes, and meat. '

Prevention of potassium and magnesium deficiency

To avoid K and Mg deficiency, reconsider your eating habits - your diet should contain a lot of medium-fat fermented milk products, lean meat, raw vegetables, and herbs. Eat eggs no more than 2 times a week, reduce the daily amount of salt, eat only rye bread, no more than 200 g per day.

Avoid unhealthy and heavy foods, sweets, butter and mayonnaise; season salads with olive, flaxseed, sunflower, and pumpkin oil. Follow the drinking regime - drink at least 1.5 liters of liquid per day.

Avoid overwork, get enough sleep, lead an active lifestyle, spend more time in the fresh air, give up addictions, try not to take medications that inhibit the absorption of potassium and magnesium unless necessary.

A potassium and magnesium diet is extremely beneficial for the heart; foods high in these microelements normalize metabolism and activate the body's defenses. But do not consume them in large quantities; an excess of K and Mg is just as harmful to humans as a deficiency.

Dried fruits

Dried apricots

Dried apricots (apricots) are dried apricots. Apricots are dried mainly in the sun for several days. One kilogram of dried apricots requires up to 4 kilograms of apricots.

A glass of dried apricots (130 g, 313 kcal) contains 1510.6 mg of potassium (32% RDA) .

It also contains plant protein (9% RDA), fiber (38% RDA), vitamin E (38% RDA), provitamin A (26% RDA), vitamin B3 (21% RDA), vitamin B4 (13% RDA), vitamin B6 (11% RDA), copper (50% RDA), iron (19% RDA) and magnesium (10% RDA).

Dried apricots are mainly sold in the form of halves without a pit, but they can also be with a pit. When purchasing, you need to make sure that there is no added sugar and that it does not contain dyes. Dried apricots can be eaten alone or added to various dishes.

Prunes

Prunes are a type of dried fruit that are dried plum fruits.

A cup of pitted prunes (174 g, 418 kcal) contains 1,273.7 mg of potassium (27% RDA) .

This serving also contains plant protein (8% RDA), fiber (49% RDA), vitamin K (86% RDA), vitamin B2 (25% RDA), vitamin B6 (21% RDA), vitamin B3 (20% RDA) , vitamin B4 (15% RDA), provitamin A (8% RDA), copper (54% RDA), magnesium (17% RDA), and phosphorus (10% RDA).

Prunes are added to stewed meat dishes, compotes are prepared from them, and added to baked goods, desserts, porridges, pilaf, salads and various snacks.

Avocado

The beneficial properties of avocado are confirmed by the presence of vitamins, phosphorus, zinc, as well as potassium, of which this fruit contains 975 mg. Thanks to the content of the right fats, it helps improve the condition of the skin and restore the functionality of the heart muscles. Avocado is a versatile product that can be used for sandwiches, salads, or eaten on its own, but preferably in the first half of the day.