Potassium is one of the essential nutrients which are necessary for maintaining appropriate fluid and electrolyte equilibrium in the body. When derived from natural food sources, these nutrients are measured to be quite secure and healthy. The normal daily consumption of potassium in an adult should be around 4,700 mg doing so not only ascertains right working of the skeletal and muscular systems, but it also maintains blood pressure thereby ensuring the overall well being. Read the article to know the foods high in potassium.
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Foods High in Potassium (Potassium Rich Foods)
1.) Nuts High in Potassium
The consumption of nuts like almonds, peanuts, cashew nuts, pistachios, peanuts, hazelnuts, walnuts and dried apricots in food everyday is one way of filling the body with potassium. These nuts also have high-quality amounts of omega-3 fatty acids, which help to get healthy skin, hair and nails. You can gain the benefits of these nuts by either adding a few in your morning bowl of cereal or by eating a handful as a morning snack.
2.) Potato a Rich Source of Potassium
Potatoes are best known for their carbohydrate content also contain a good amount of potassium in them, which propels the proper working of cells in the body. When baked and consumed without peeling their skin are also a rich source of fiber. Roast them directly on a gas, add a pinch of salt and have this starchy vegetable for all its health benefits. It is a popular foods high in potassium.
3.) Bananas a Rich Source of Potassium
It is a widely known fact that among fruits, bananas are the biggest source of potassium. This fruit, which is liked by all age groups is a good form of dietary fiber as well and aids in appropriate muscular narrowing. Kiwis have more vitamin than oranges and contain the same amount of potassium as bananas. There are numerous foods high in potassium, but it is one of the best.
4.) Avocado a Rich Source of Potassium
Avocado has been rising and falling in popularity lately, with fast food chains and restaurants adding it to their dishes and promoting its health benefits. One characteristic of avocado that often goes unnoticed is just how much potassium it has. Avocados have a lot extra going for them than just potassium. They’re a good source of healthy polyunsaturated and monounsaturated fat, as well as fiber. It’s good to get potassium daily, and keeping avocado around is a simple habit to get into.
5.) Vegetables a Rich Source of Potassium
Tomatoes, carrots and green leafy vegetables like spinach are a few of the vegetables which have precious amounts of potassium in them. For getting the maximum health benefits of these vegetables, consume them raw in the form of juices or salads, then cooked. Bananas get a lot of consideration for their potassium content, but spinach bests them in the potassium section. It’s a good idea to add spinach to your meal, as it’s not just high in potassium, but also high in fiber, iron, as well as a collection of other vitamins and minerals. Vegetables are one of the best foods high in potassium.
6.) Salmon a Rich Source of Potassium
Salmon and other fish are a good source of potassium, and also fetch table protein, and omega-3 fatty acids in many cases. Salmon is a good choice for your normal menu as it is not just rich in potassium, it contains an abundance of protein and is loaded with omega-3 content. This fish is also considered to be crucial for getting a healthy heart. Some of the other seafood that has potassium is cod, sardines and flounder.
7.) Meat and Egg a Rich Source of Potassium
Meat apart from being a source of power also contain varying amounts of potassium. Regular intake of meats like chicken, turkey, beef, pork, bacon, etc. can help in curing potassium deficiency. Eggs contain a small amount of potassium too. One large egg provides around 70 mg of potassium. Those looking to get rid of fat from their diet and still gain the benefits of this mineral can do so by taking in the whites of the egg only.
8.) Broccoli a Rich Source of Potassium
This super food provides more potassium than any other food besides spinach. It’s going to provide you with an abundance of protein as well as many other vital building blocks of life. Broccoli is often considered as a side dish, but you can also look for dishes that incorporate it into the main dish. Always go for fresh organic broccoli, and cook until tender. Try not to overcook it, as the broccoli will turn mushy, and you’ll lose its vitamins and potassium. It is considered as one of the top most foods high in potassium.
9.) Sweet Potatoes a Rich Source of Potassium
Sweet potatoes are quite impressive because of their potassium content and other benefits they provide. You can’t go wrong by adding them to your daily menu, and you’ll find that they’re very easy to cook. In addition to being a good source of potassium they also rank high in fibre quantity, and contain beta-Carotene, as an evidence of their orange colour. Try different variety of sweet potatoes to see which one you like best. Some are sweeter, and others are more flavourful.
10.) Yogurt a Rich Source of Potassium
Yogurt is one example of a milk product that have a good amount of potassium. While not as good as many fruits and vegetables, it can still be used as a source of healthy diet. It may sound unpleasant, but yogurt is made by inserting bacteria to milk, but these bacteria are helpful to the body and can help in digestion. Yogurt has been making the news because of the recent and growing alertness of good digestive bacteria and enzymes. Whether it helps in your digestion or not, yogurt is still a great source of potassium and other nutrients, and worth eating in daily meal.
11.) Coconut Water a Rich Source of Potassium
It’s not only the coconut white cream that makes the coconut a healthy fruit. A glass of coconut water, the tasty liquid inside the coconut, supplies around 500 mg of potassium, it also contains enzymes that boost your metabolism. It is also loaded with magnesium, iron and zinc that help to boost immune function and energy. Coconut water is recommended by experts to get healthy and glowing skin. To stop hair fall, dandruff and to get healthy hair, it is advised to drink a glass of coconut water daily. The eclectrolytes present in the coconut water helps to improve the digestive system.
12.) Acorn Squash a Rich Source of Potassium
This multipurpose acorn squash makes outstanding pastas, soups, and pies with its nutty and sweet taste. In addition to 400 mg of potassium for every bowl of the boiled squash, you also get a lot of vitamins C and A to get healthy eyes, skin and hair. These acorn squash are also a good source of vitamin B12, antioxidants and minerals like selenium. When preparing a dish out of it try to use fresh acorn squash to preserve flavour and nutrients.