Top Potassium-Rich Foods.
Potassium is an important mineral,get more potassium though less discussed than iron and calcium. At its core, potassium is crucial for life and the functioning of several organs including the heart, kidneys, brain and muscular tissues.
This mineral helps regulate blood pressure and aids the functioning of the heart and the nervous system. It also negates the damaging effects of sodium, improves sleep quality, boosts mental function and aids muscular function and waste removal. Potassium also helps regulate your body’s fluid levels. you need to know sources of high potassium.
Here are the top potassium-rich foods.
01:02 Bananas.
02:05 Avocados
03:09 Spinach
04:07 Sweet Potatoes
05:06 White Beans
1, Bananas.
Bananas are well-known for being rich in potassium.
One medium-sized banana has 422 mg of potassium, or 12 percent of the recommended dietary intake. You can eat this fruit as a snack or add it to oatmeal, yogurt and smoothies.
Along with potassium, bananas contain fiber, vitamins B6 and C, iron, phosphorus, calcium, magnesium, and zinc. Due to the natural sugars like sucrose, high in potassium foods to avoid fructose and glucose in bananas, they are a great energy booster.
In fact, bananas make a healthy, high-energy snack and are better than a sports drink. A 2012 study published in PLOS ONE reports that bananas provide cyclists with antioxidants not found in sports drinks as well as a greater nutritional boost, including fiber, potassium and vitamin B6.
best foods potassium Regular intake of this tasty fruit helps regulate bowel movements, improve your heart health, treat anemia, lower your blood pressure, cure ulcers, soothe heartburn and improve your skin condition, to name a few.
2, Avocados.
Just 1 ripe avocado provides 975 mg of potassium, which is equivalent to 30 percent of the recommended dietary intake.
You can eat a half of a plain avocado sprinkled with lemon juice or your favorite seasoning to meet a good portion of your daily needs. You can also use avocado to make guacamole and other dips or add it to salads, smoothies or sandwiches.
This superfood also has plenty of heart-healthy fats as well as fiber, potassium, B vitamins, vitamin K, copper, iron, phosphorus, protein and folate.
Including avocado in your diet can help ease arthritis symptoms, reduce your risk of certain cancers, lower your cholesterol level, boost your eye health, improve your heart health, promote weight loss, regulate your blood sugar and help with digestion. It also improves the production of collagen, which maintains your skin’s elasticity and firmness.
3, Spinach.
Most dark green vegetables are rich in potassium, but spinach is worth mentioning.
Just 1 cup of boiled spinach provides 839 mg of potassium, which is equivalent to 24 percent of the recommended dietary intake. You can enjoy this green vegetable in salads, vegetable juice or green smoothies. Also, spinach can be added to soups, side dishes or omelets.
Apart from potassium, spinach has calcium, vitamins A and K, dietary fiber, iron, magnesium, manganese, phosphorus, zinc, protein, selenium, copper and nitrates. Plus, these green leaves are high in water content and low in calories.
4, Sweet Potatoes.
Another potassium-rich food is sweet potatoes. Just 1 medium-sized sweet potato contains 952 mg of this mineral, which is equivalent to 27 percent of the recommended dietary intake.
You can enjoy them sautéed, baked, steamed or fried. You can also add sweet potatoes to soups or salads.
Sweet potatoes contain a good amount of vitamins A and C and also contain vitamins B1, B2 and B6. They also have manganese, copper, pantothenic acid, fiber, phosphorus, calcium, iron and complex carbohydrates.
5, White Beans.
White beans are also a very rich source of potassium and just ½ cup provides you with 502 mg, or more than 15 percent of the daily recommended amount.
You can add boiled white beans to salads, soups and stews. These beans can also be used to make burgers and hummus.
These beans are also rich in fiber and contain folate, iron, magnesium, manganese, copper, phosphorus, vitamin B1 and plant-based protein. Another good aspect of white beans is that they contain little to no fat and are cholesterol-free.
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