Top 10 Fruits That Are High In Potassium

Potassium is one of the vital mineral essential for a healthy body. Lack of potassium could lead to health issues such as blood pressure, muscle weakness, heart palpitations etc. So, following a diet high in potassium is essential to avoid such conditions. Including fruits that are high in potassium is one of the easy ways to get an adequate amount of potassium which is essential to meet your potassium goals. Consuming fruits that are high in potassium will provide a good dose of fiber, antioxidants, and other additional benefits as well.

Here Are The Top 10 Fruits That Are High In Potassium:

1.Dried Apricots:

Dried apricots have more potassium content than the fresh ones. A 100gm serving of dried apricots could provide you with nearly 33% of the daily potassium intake. Consume this dried fruit as a snack or include it in your salads. However, you need to watch your portions as dried fruits contain sugar concentration as well.

Dried Apricots

2. Prunes:

Prunes are an amazing source of potassium. A small serving of this amazing fruit could be beneficial in providing you a healthy dose of potassium, unlike other fruits and vegetables. Prunes are a great source of fiber and potassium and apart from that they are high in sugar as well. Consuming it in large quantities might affect your digestive system. A 100gm serving of prunes provides you with 21% of the regular potassium intake. So, add it to your salads or consume them as a snack.


3. Raisins:

Raisins are dried fruits and can provide you nearly 21% of your daily potassium intake per 100gm serving. However, they are high in sugar. So, you need to watch out your portions. Consume a handful of raisins as a snack or sprinkle them on your salads, smoothies, and desserts.


4. Dates:

Dates are loaded with a good amount of potassium as well as a good dose of fiber. However, you won’t be able to eat a 100gm of dates for getting the potassium content. They are high in sugar as well and can impact your blood sugar levels. So, have a few dates after your lunch or dinner as a dessert. You can even top your dessert with chopped dates as well. A 100gm serving of dates contains 21% DV of potassium.


5. Figs:

Figs are unpopular fruits but to pep up your potassium count, you need to start including figs in your diet. Dried figs have greater potassium content than the fresh ones. Add them to your dessert recipes and salads. They can be eaten like a pear or an apple as a whole. A 100gm serving of figs can provide you with 19% dose of potassium per day.


6. Avocados:

Avocados, popularly known for their healthy fats are also high in potassium. However, you need to limit the intake to half an avocado. Add it to your salads and smoothies. You will be getting a good amount of fiber and healthy fats as well apart from a healthy dose of potassium. A 100gm serving of avocado could provide you with nearly 14% of the daily potassium dose.


7. Guavas:

Guavas have a delightful taste and are a great source of potassium as well. It is high in fiber, vitamin C etc. and has a distinct flavor and a bunch of health benefits as well. It is low in calories and can be consumed as a whole. A 100gm serving of guavas can provide you with nearly 12% of the daily potassium requirement.


8. Bananas:

Bananas are one of the highest sources of potassium and are often known as a portable snack. They can be added to your breakfast cereals, smoothies, and salads. A 100gm serving of bananas can provide you with 10% of the daily recommended dose of potassium.


9. Passionfruit:

Passion fruit is an amazing tropical fruit which contains a good amount of potassium, fiber, antioxidants, and nutrients. Consuming this amazing fruit regularly can provide your body with a good amount of nutrients essential for your overall health. A 100gm serving of this tropical fruit can provide you with 10% of the daily recommended dose of potassium.


10. Kiwi:

Kiwi is an amazing fruit you have to add to your diet not only because of its potassium content but also for its good dose of fiber and vitamin C [1]. Consuming this incredible fruit could help boost your immune system, enhance your digestive health, and improves your potassium content. Also, it is high in vitamin C as well. So, people who are lacking potassium and vitamin C should start eating kiwi fruit regularly. In fact, kiwi is a great snack and can be consumed as a whole after peeling its skin.


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