Potassium rich Foods to Keep You Healthy

Potassium is an essential mineral that is really essential for many of the critical functions performed by body, potassium helps in balancing fluid and electrolyte in the body, building healthy teeth and bones, and controlling the functions of the nervous system. However Potassium  is not garner as much attention as  calcium  and  iron.

Deficiency of Potassium may lead to health complications like hypertension, weakness, irritability, fatigue, dehydration, swelling and heart palpitations.  In a study it was found that having a diet rich in potassium may help you protect your heart and kidney by slowing down the process of damage.

According to USFDA, the recommended intake of potassium is 4,700 mg per day, but most people get only a fraction of that amount. Keep in mind that the recommended daily dose of potassium through food is 4,700 milligrams, as getting too much of this nutrient can be just as bad as, or worse than, not getting enough.

When you hear “potassium,” you probably think about bananas. But the truth is, there are many better sources of this important electrolyte. Here are 7 low carb, potassium rich foods  that can help you load up on this essential mineral. But before reading further we would like you to know why potassium is important for you.

Avocado

Avocado is one of the top superfoods nowadays, ruling the nutritional charts.  While being tasty, avocado are also packed with nutrients making them a favourite among fitness enthusiasts. Avocados are also one of the best source of monosaturated fats, fibre, Vitamin C, Vitamin B6, Vitamin K, Folates, and antioxidants, making them excellent for heart health. One medium avocado will also provide you with 630mg of potassium! you can use it to make other preparations such as parfaits, sandwiches, seafood salads, etc.

Also Read - Amazing benifits of avocado.

Sweet potatoes

Sweet potatoes are one of the richest sources of potassium. It may be hard to believe but sweet potato can nudge bananas aside. They are not only a good source of healthy carbs but also contain significant amounts of beta carotene and fiber. A large sweet potato contain 855 milligrams of potassium. You can also bake or grill them, or stuff them with a spicy filling and cook them.

Spinach

Spinach is one of the best among vegetables high in Potassium, it is also rich in beta-carotene and other nutrients, and is also a best sources of the antioxidants lutein and zeaxanthin which are really essential for your eye health. One cup (180 g) of cooked spinach has about 675 mg of Potassium which is 18% of RDI making it a great choice for those looking to add it to the diet. A good way to consume these foods is by making a broth or soup of these vegetables.

Also read - Food that can dramatically improve your eyesight.

Dry fruits

Dry fruits that are loaded with high dietary potassium, include apricots,  and raisins. Apricots contain 1500 mg of the said mineral, and if you aren’t too fond of apricots, you can try dried  pistachios which contain about 1,000 mg of potassium in every 100g of pistachios. Preferably go for unsweetened and unsalted dry fruits for the maximum benefits. You can consume them as mid-day snacks or munch on a handful of these nuts in the evening.

Bananas

Banana is a common fruit with high amounts of Potassium. It’s very satiating, as it contains a good amount of resistant starch which keeps down your hunger pangs. They are also a great way to restore potassium after an intense workout. One medium sized banana contains 422 mg of potassium. You can have more of these good stuff simple by adding them in breakfast cereals, loaves, smoothies and fruit bowls, or eat them whole on a daily basis.  

Prunes

Prunes are another great source of potassium. These are not only rich in potassium but are also a good source of fiber and magnesium. They are good for the  bones  too. In a study it was found that women who ate prunes regularly had lesser chances of being affected by osteoporosis later in their lives. Every ¾ cup of prunes contain 530 mg of potassium. You can have these delicious dates on top of your favourite dessert or simply have them as it is.

Coconut water

This light, refreshing and hydrating beverage is not only tasty but also packed with potassium and other vital nutrients. One glass (240 g) of coconut water contains 600 mg of potassium, which is about 15% of the RDI.  Coconut water is an excellent low-calorie choice for summer hydration. As they are a balanced source of other electrolytes, including magnesium, calcium, and sodium. Studies  have also found that it is more effective than plain water and just as effective as sports drinks at rehydrating the body. So you can consume these rehydrating drink after your workout to replenish your body with these amazing minerals.

A healthy body requires balanced nutrition, and potassium is an integral part of the whole. You can include these food in your menu to ensure you satisfy your body’s daily potassium requirements. If you are new to our blog and like our Information please subscribe us and follow us and you will be notified everytime when we post something new.

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