Potassium is one of the important mineral essential for a healthy and a balanced diet. This mineral is important in improving the muscle functioning, regulating the fluid levels within the body, flushing out wastes, and maintaining a healthy nervous system. Potassium is very important as it helps in lowering the effects of sodium which might otherwise lead to high blood pressure levels. It helps in lowering the risks of developing strokes as well. Lack of this vital trace mineral can lead to muscle weakness, lethargy, insomnia, and many such health concerns. It should be included in the diet, but people having kidney issues should lower the intake of potassium-rich foods. Often adult males need to intake 4700mg of potassium every day.
Below Is The List Of The Top 11 Foods That Are Rich In Potassium:
Doctors often prescribe their patients having potassium deficiency to include bananas in their diet. It is because of the fact that banana is a great source of potassium and is quite affordable as well. One banana almost contains more than 400mg of potassium. Consuming bananas regularly can help in providing you energy and this is why athletes include bananas in their diet. Apart from that, bananas are also a great source of vitamins and fiber.
Be it white, sweet or any variety, potatoes are great sources of potassium. In fact, one medium Russet potato contains around900mg of potassium. They also contain carbs, vitamin B6, C, fiber, and iron. Include sweet potatoes in your diet as they are rich in fiber. Eat along with their skin for better results. Prefer baked potatoes as they are really healthy and nutritious.
Sun-dried tomatoes contain more potassium than the normal ones. You can get abundant amounts of potassium from tomato sauce, tomato paste etc. Sun-dried tomatoes contain around 1800mg of potassium for every cup which is approximately equal to the 40% of your daily potassium requirement. Sun-dried tomatoes contain lesser fat (not drained in oil), higher fiber content, vitamin C, protein etc. that is helpful in boosting immunity and promoting digestion.
Kidney beans contain a healthy dose of potassium. They contain more than 600mg of potassium per cup. They are also loaded with a healthy dose of fiber and can be added to your salads. Add different varieties of beans such as lima beans, edamame beans, white beans etc.
Avocado is a potassium-dense food and contains around 975mg. They contain heart-healthy fats as well as vitamins. It is also free from sodium and cholesterol. It can be added to your salads and smoothies.
Fish is an amazing food to include in our diet. Most of the fish varieties can meet 50% of your daily potassium requirement. However, certain fish varieties such as salmon, tuna are far better than the other sources and a 3-ounce serving of these fish varieties can deliver 500mg of potassium. However, choose varieties that contain low mercury.
Dark green veggies such as beet greens contain a healthy dose of potassium. Consume beet greens regularly and reap the best out of it. This is a great plant-based source that contains around 644mg of potassium for every half cup. They are rich in antioxidants as well and contain good amounts of folate. They can be eaten raw or cooked.
Prunes are incredible sources of potassium. Drinking a glass of prune juice can deliver around 530mg of potassium for every 3/4th cup. Also, a half cup of stewed prune can provide 400mg of potassium. Eating dried plums or prunes regularly can help in keeping you regular besides improving your bone strength. Also, few studies have mentioned that eating at least 10 prunes regularly helped women in improving their bone density.
Dried fruits such as dried apricots, dried figs, and dried peaches are a great source of potassium and are a quick snack to munch on. They have a healthy dose of other essential nutrients as well. One cup of dried fruits can deliver 1/3rd of your potassium requirement every day i.e. 1500mg.
Yogurt is yet another source of potassium that has around 576mg of potassium for every 8-ounce serving. However, prefer normal non-fat yogurt. The probiotics in it help in keeping your gut flora healthy and improve your digestion. Include it in your salads, parfaits, and desserts to reap the best out of it.
This food is an excellent source of antioxidants, fiber, vitamins, and minerals such as potassium. One cup of cooked acorn squash can provide around 900mg of potassium every day. Roasting or steaming this food can keep you from adding any unnecessary fats.
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