Potassium is a vital nutrient that ensures you keep balanced electrolyte and fluid in your body. It is among the valuable minerals the body requires to ensure proper functioning of organs like the kidneys, muscular tissues, brain, and heart. Potassium also plays an essential role in maintaining your body hydrated and works along with sodium in supporting cellular functions. When you have a deficiency of potassium, you will experience symptoms such as heart palpitations, dehydration, headaches, and swelling of tissues and glands.
Deficiency of potassium can lead to, irritability, fatigue, weight gain, cellulite buildup, muscle cramps or increased blood pressure.The main causes of reduced potassium levels are involvement in cardiovascular workouts without proper hydration, diarrhea, vomiting, and a diet low in vegetables and fruits.Below is a list of natural foods that are rich in potassium and are considered healthy and safe for your body.
Foods High in Potassium
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White beans are one of the best suppliers of potassium either in cooked or uncooked form. A cup serving of these beans will give you 1004 milligrams of potassium. This is equivalent to 29 percent of the daily value. These legumes contain iron, protein, fiber, and starch in reasonable quantities. Unprocessed soy products are good suppliers of potassium that can assist you to fight inflammation in your body. If you consume half a cup of cooked soybeans, they will provide you with 500 mg of potassium nutrient. Other beans full of potassium include adzuki, kidney, pinto, and lima. Hence, it is advisable you eat these legumes in case you want to manage blood sugar levels.
Either mashed, fried or baked, potatoes are the healthiest food to incorporate into your regime. Sweet potatoes rank as one of the best foods rich in potassium. For instance, an average sized sweet potato provides you with 694 mg of potassium, and this amounts to 15 percent of the daily recommended amount. Potatoes are also essential to the body since they offer beta-carotene, fiber, and carbohydrates. These foods are also full of Vitamin B6, which is vital in maintaining healthy skin and hair. In a 100 grams portion of baked potato, you get about 535 mg of potassium. It is important to keep in mind that, potatoes have simple carbohydrates hence they are not good for those suffering from diabetes. Sweet potatoes are a healthier alternative to potatoes as they assist in blood sugar regulation.
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This is a common fruit that is dried, and it is among foods with potassium enrichment. A 100-gram plate of dried apricot gives you 1162 mg of this mineral. This is about 33 percent of daily recommended quantity. Other dried fruits high in potassium may include, peaches, prunes, and raisins. A half cup of raisins provides you with 534 milligrams of potassium whereas a cup portion of prunes offers 40 percent of the daily quantity.
Yogurt is not only rich in calcium but also aids you to attain your daily potassium requirements. Chocolate is an excellent provider of potassium as compared to other dairy products. It gives you 24 percent of the daily amount. A cup of plain yogurt offers 625 milligrams of potassium mineral. You can also blend plain yogurt with cereals, oat, or granola. Yogurt also incorporates probiotic that is a natural bacteria that boosts digestion and maintains the health of the gut.
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Fishes such as tuna, salmon, and halibut contain about 500 milligrams of potassium in every portion. In case you want to incorporate some food full of potassium to your diet, it is advisable you go for salmon fish. One fillet of this delicious fish gives you 534 milligrams of this mineral. Other fishes that have high amounts of potassium include halibut, pompano, herring, mackerel, anchoivies, and yellowfin. A study conducted by health experts reveal that people who consume fish more often increase their lifespan and lessen the risks of heart diseases as compared to those who do not eat fish. Fishes are also known to contain omega 3 content that beneficial for healthy living.
Avocado is another type of food that higher amount of potassium and offers a range of health gains. Avocados contain excessive amounts of potassium as compared to bananas. An average sized avocado benefits you with 975 milligrams of potassium, which is about 28 percent of daily value. It also has folate, antioxidants, fatty acids and magnesium in high concentrations. Avocado is also a great supplier of lutein that fights cancer. You can either eat this fruit whole or blend it.
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Mushroom has reduced calories, and they are among high potassium foods that offer you with several health benefits. Mushroom provides taste and texture to your meal, and it has nutrition merit to your body. One cup of this nourishment has 428 milligrams of potassium. Enoki, maitake, shiitake, portabella, and brown mushrooms are also good sources of potassium. This food also offers essential nutrients such as zinc, niacin, selenium, thamin, folate, and phosphorus. Therefore, you should include this food to your regime since it comes with several health gains.
Contrary to what many people believe, banana is not an excellent supplier of potassium. A medium size banana has 422 milligrams of potassium and 105 calories. Banana contains starch, which is a healthy carbohydrate that makes you full quickly nad enhances metabolism.
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In case you want to have healthy breakfast, you should consider carrot juice. A glass full of carrot juice contains 500 milligrams of potassium mineral. This juice is beneficial to your eyes as well as vision. When you take a freshly squeezed carrot juice, it provides you with folate, calcium, and B-complex vitamins.
Milk is another health food that can assist you meet the desirable amounts of potassium on a daily basis. Skimmed or non-fat milk offers 382 milligrams of potassium for every cup. You can mix milk with dried or fresh fruits to get a healthy milkshake.
Therefore, you can incorporate the foods in the above list into your diet so as to boost amounts of potassium in your body. This will help you live a healthy life and overcome risks of diseases that come as a result of calcium deficiency.