THE fruits And vegetables are natural diuretics with several features. ” They are water-rich, more than 90%”, specifies Aurore Lavergnat, dietician-nutritionist, but not only! “They also have a higher rate in potassium what about sodium “. Indeed, the latter is a water retainer and it is precisely for this reason that it tends, consumed in excess, to increase the blood volume, which results in an increase in cardiac blood flow with, as a result , risks ofhigh blood pressureand heart failure at term.
1 – The artichoke : it provides 85% water, 427 mg of potassium per 100 g for only 33 calories.
2 – asparagus : it contains 93% water and 202 mg of potassium per 100 g. It also provides asparagine, a molecule that stimulates proper functioning of the kidneys. All for just over 23 calories per 100g.
3 – Eggplant : it provides nearly 93% water and 235 mg of potassium per 100 g, and only 21 calories.
4 – The cucumber : it is practically only water since it contains 96% of it! It also provides 157 mg of potassium per 100 g, as well as silicon and sulfur, two substances that stimulate the kidneys. Another advantage: it is very low in calories: only 13 per 100 g.
5- The courgette : it contains nearly 95% water, 262 mg of potassium per 100 g and 16 calories.
6 – spinach : with nearly 92% water, 504 mg of potassium and 52 mg of magnesium per 100 g for 28 calories, spinach is a good diuretic food.
7 – The green bean : it contains just over 90% water and 224 mg of potassium and practically no sodium (3.8 mg).
8 – The green salad : like the cucumber, it is a vegetable that contains practically only water: 96%, and 260 mg of potassium per 100 g for 13 calories. Plus, it’s satisfying!
9 – The tomato : it contains 94% water, 256 mg of potassium per 100 g and 18 calories.
It’s not just the vegetables which are natural diuretics, fruits also have diuretic properties! And especially those ofsummerbut they are still slightly higher in calories than vegetables.
1 – The citrus : lemon, orange, grapefruit provide between 87 and 90% water, between 141 and 157 mg of potassium and less than 2 mg of sodium, while remaining reasonable in terms of calories with between 36 and 47 calories per 100 g.
2 – Thepineapple : it contains 86% water, 142 mg of potassium per 100 g, only traces of sodium and 53 calories. But it also contains bromelainan enzyme with diuretic virtues.
3 – The strawberry : delicious summer fruit, it provides 90% water, 171 mg of potassium per 100 g and less than 2 g of sodium for 34 calories.
4 – The melon : it provides as much water as watermelon: 91% water, a little less calories per 100 g: 33, but more potassium: 335 mg.
5 – The watermelon : it provides 91% water, 129 mg of potassium per 100 g and 35 calories. It only has traces of sodium.
Diuretic fruits and vegetables have many health benefits.
They promote, of course, a good diuresis by increasing the water bolus up to 1 liter per day, specifies the dietician. They therefore alloweliminate toxinsTHE pesticidesTHE medicationsbut also theUric acidI’ureaTHE chloride… They are also interesting to fight against celluliteTHE edemafor the maintenance of acid-base balance of the body, to have a good heart and arterial functionwithout forgetting their role in the prevention of urinary tract infections.
It is noted that diuretic fruits and vegetables are mainly spring and summer foods. There are no apples, bananas, pumpkins… “This is explained by the fact that it is at the end of winter that we need drainof purify his body after eating richer foods during the cold months,” says the dietitian-nutritionist. Like the renewal of nature on sunny days, the organism also needs renewal so that its emunctory organs function optimally.
Although these are fruits and vegetables and therefore everyday foods, “foods that have a diuretic effect should be consumed in limited quantities, no more than 100 to 150 g per day in some people,” warns the dietitian-nutritionist.
“It is about those who suffer fromrenal failureof urolithiasis because some diuretic foods such as asparagus or spinach are rich in purines, and people following a drug treatment with diuretics to treat high blood pressure or another heart problem,” says Aurore Lavergnat.
Since diuretic foods are seasonal, they are to be consumed daily in spring and summer.
In terms of quantity, count between 150 and 200 g of vegetables with diuretic properties at each meal, and 150 g of fruit, which allows another meal to consume a non-diuretic fruit” suggests Aurore Lavergnat.
And for these foods to retain their diuretic effect, we avoid, of course, over-salting them, otherwise we will have the opposite effect, and we limit the cooking which causes them to lose their water”, specifies the dietician.
Any liquid promotes diuresis in the body, but some are more effective natural diuretics than others!
This is the case, in particular, of coffee and tea whose diuretic virtues come from caffeine and theophylline, specifies the dietician. These substances increase the filtering capacity of the kidneys.
But these are not the only drinks to promote diuresis. There is, of course, the water. “To maximize the diuretic action, it is necessary to choose mineral waters rich in magnesium and potassium “says the dietician. For example, we can cite Contrex, Courmayeur, Hépar, Rozanna, San Pellegrino…
“But be careful,” warns Aurore Lavergnat, “these waters should not be drunk daily because they overload the kidneys. They are to drink in cure one to two months, and must be alternated with weakly mineralized waters, that is to say contain less than 100 mg of dry residues per litre”. This is the case, for example, of Mont Roucous, Rosée de la Reine, Montcalm…
Some herbal teas herbal also have a good diuretic effect. “You have to choose herbal teas made from meadowsweetof dandelionsof tail of cherries orhibiscus “, proposes Aurore Lavergnat. But, be careful with your consumption, “you shouldn’t drink more than 2 to 3 cups per day in treatment for a maximum of one month.
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