Sweet potato is a healthy food.

Potassium is an important mineral in the Jiu-Jitsu fighter’s menu not just for its performance in the muscles. Besides avoiding cramps, potassium prevents acne, constipation, depression, fatigue, growth problems, insomnia, weakness, nervousness, and respiratory and cardiac problems.

However is not right to think that only bananas are a rich source of this substance. Today, GRACIEMAG researched the top 10 Gracie Diet foods high in potassium that are vital for you to fight and train martial arts.

In addition, melons, papayas, beans and pumpkins also contains good dose of potassium.

1. Potato (average) – 952 milligrams of potassium

2. Tomato sauce (1 cup) – 811mg

3. White beans (1/2 cup) – 595mg

4. Sweet potatoes (medium) – 542mg

5. Avocado (half) – 507mg

6. Goat milk (1 cup) – 498mg

7. Soy (1/2 cup) – 485mg

8. Beet (1 cup, grated) – 442mg

9. Damascus (1 cup, sliced) – 427mg

10. Tomato (1 cup, sliced) – 427mg

11. Banana (average) – 422mg

Walnuts

As the great Jiu-Jitsu masters Carlos and Helio Gracie were never tired of teaching, “the evil can enter your body through the mouth.”

Therefore, the pioneers of MMA would insist that in addition to a minimum 30 minutes daily workout (essential for eliminating toxins from the body), it was necessary to eat wisely. Yes, this is the ideal way to prevent migraines and also several types of cancer.

According to Nutrologist Dr. Tamara Mazaracki, partner in the “Busca Saúde” blog, chronic headaches can be remedied with a smart diet.

She listed ten foods that can be great allies in the fight against migraines, as good sources of magnesium or because their beneficial effect on the arteries.

* Leafy vegetables

* Walnuts

* Oats

* Brown rice

* Whole Wheat Bread

* Fish

* Eggs

* Flaxseed

* Chamomile, Fennel and Mint teas

* Ginger

Change your menu, good rest and good training!