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Potassium Rich Foods: Sources of Potassium and Health Benefits

Potassium Rich Foods: Sources of Potassium and Health Benefits

B
Bajaj Finserv Health
August 26th, 2022
7 mins read

Synopsis

Potassium is an essential mineral and electrolyte that regulates the well-being of body tissue. It helps to control normal fluid levels inside cells. It is also called an electrolyte because it contains small electrical charges for properly functioning cells and nerves. Due to today's lifestyle, the human body is at risk of dropping potassium levels. Thus, a natural way to increase potassium levels is potassium rich foods.

Key Takeaways

  • A healthy diet lowers the risk of severe health conditions and keeps the body fit and active
  • The best sources of potassium are fresh fruits and vegetables
  • A growing adult should try to have a minimum of 4.7 grams of foods with potassium for smooth body functions

Nutritionists always suggest maintaining the daily value for potassium because the imbalance can cause many health conditions such as hypokalemia, the situation occurs due to low blood potassium. Several reasons contribute to this, but the most common are eating disorders and poor diet. At the same time, a balance potassium level can benefit our body by reducing the chances of kidney stones and protecting against stroke. Even though supplements are an option for additional nutrients, nothing is as beneficial and trustful as a proper healthy diet. Here are a few potassium-rich foods nutritionists suggest to maintain the daily potassium intake. 

Source of Potassium Rich Foods:

Plenty of foods contain potassium, but here is the top list of potassium rich foods that can enhance potassium levels quickly, and the right choices can make a real difference. 

Bananas 

Banana is one of the easy and cheap sources of potassium. A medium banana can contribute up to 420 mg of potassium to our daily value requirement [1]. It also contains other essential nutrients like fiber, Vitamin c, manganese, and antioxidants. One or two banana each day offers various health benefits such as a healthy digestive system, improved brain health, prevention of skin from radical damage, and stabilizing heart condition and blood pressure. It is also good to have a banana before the workout as a small energy pack.

Avocados

Avocado is a magnesium-rich food with other healthy nutrients, Vitamin E, Vitamin B6, healthy fats, folate, and potassium. Half avocado without skin and seed adds up to 345 mg of potassium, 7% of the daily value, whereas one whole avocado contributes 15% of the daily value.  

Consumption of Avocado has been enhanced within a few decades due to its benefits like decreased body weight and waist circumference, which also reduces the risk of metallic syndrome.

Mushroom 

Mushroom is also on the list of foods high in potassium. One bowl of mushrooms contains 305 mg of potassium. With several mushroom varieties, cremini and portobello are good for boosting potassium levels. Cremini adds 8% DV per cup, whereas portobello is 7%. People eat it raw but mostly prefer to cook it. 

Another health benefit of a mushroom includes strengthening bones, regulating mood swings, and being good for memory and heart health. 

Potassium Rich Foods

Sweet Potatoes 

This is among rich sources of potassium; essentially, cooked sweet potatoes give 850 mg of potassium. It is low in fat and a good source of fiber and carbs. People love to enjoy its taste in various ways, boiled, baked, or fried. A small amount of potassium is also available in its try not to remove it while peeling off. 

Additional read: Benefits of Sweet Potatoes

Bean 

White bean is highly beneficial in boosting potassium levels. It provides 829 mg or 18% daily value on a single consumption. If you wish to add plant-based fiber to your diet, it is a good option. White bean also promotes health, control eating, and also consists of detoxifying properties.

Coconut Water 

Coconut water is a natural drink suggested by many health experts due to the discovery of the presence of crucial electrolytes beneficial for cell activity. For example, one cup of coconut water contains 600 mg of potassium, 13 % of the daily requirement [2].  

This refreshing drink with chilled ice is consumed after heavy workouts to rehydrate the body. 

Swiss Chard 

One of the significant food of the Mediterranean diet provides 21% of the daily value of potassium. In addition, it is a powerhouse of nutrition consisting of Vitamin K, A, C, magnesium, iron, and fiber and is high in antioxidants.  

This leafy vegetable is added to soups, salads, and eggs. However, some people also prefer to eat raw due to the bitterness.

Spinach  

The leafy vegetable native to central and western Asia is an excellent source of potassium. One bowl of spinach contains 839 mg of potassium. Other essential elements include vitamin E, minerals, and magnesium. This high nutritional leaf supports the immune system and keeps the body clean from toxins. 

Broccoli 

Broccoli is also considered among potassium rich foods. Half a cup of cooked broccoli provides 457 mg or 10 % of the daily requirement. This superfood contains vitamins, minerals, and antioxidants and fights against cancer. It is eaten in the raw and cooked method. People also add in the salad for health and taste. 

Dried Apricots 

It is an easy diet to access potassium; people can carry it easily on their long journeys and in daily life. Eating ten halves of dried apricots contributes to 407 mg potassium which is 9% of the daily value. One cup of Dried Apricots also provides 94% of vitamin A and 19% of iron. It lowers cholesterol, Improves digestion, fat-free and healthy flavourful.  

Additional read: Apricot Health Benefitshealth benefits of Potassium infographics

Potatoes 

It is a favorite food item in many places. A single boiled potato offers 12% off the daily potassium requirement. In addition, the presence of fiber content prevents heart disease by maintaining cholesterol and sugar levels. Nutritionists mostly suggest steamed potatoes without adding too much salt and saturated fat.   

Certain People may experience gastric trouble due to overeating potatoes. Potassium content in potatoes also depends on their variety and the soil in which it is grown.

Dairy Products 

Milk and yogurt are also potassium rich foods. One cup of dairy product (244 g) contains 366 mg of potassium. Therefore, including dairy products in our daily diet is highly beneficial. Youngsters usually try to avoid milk, but it is easy to access potassium and other nutrients for them. 

Oranges 

Citrus fruit, especially oranges, contain 496 mg of potassium in one cup (248 grams). In addition, it includes vitamin C, Vitamin A, folate, and antioxidants. It is also consumed as an immunity booster food to improve defense mechanisms.

Pomegranate 

Pomegranate is among protein-rich foods. One whole fruit gives 14 % of the daily value for potassium, whereas one cup (240) ml of pomegranate juice gives 11% of DV. 

The rich antioxidant contained in fruit is effective against breast, lung, and colon cancers. 

Mixed Vegetable Juice 

Mixed vegetable juice is a great combo to have the nutrients of various veggies in a single sip. 

One cup (240 ml) of carrot juice gives 15 % of the daily value for potassium; tomato juice provides 10% of the daily value. 

Fish 

According to the U.S. Department of Agriculture, lean fish offers 26% of the daily value for potassium. Cod, a lean fish, offers 14% of the daily value for potassium. Some fatty fish, such as salmon, offer 20% of the daily value for potassium. Yellowfin tuna delivers 26 % of the daily requirement.  

 Most fishes contain potassium. The amount varies depending on the fish type.

Butternut Squash 

Butternut squash is a root vegetable that offers 12 % of the Daily Value for potassium. In addition, it is packed with vitamins A, C, B, E, and magnesium. People enjoy its flavor in soups, salads, and fries. 

Nuts 

Nuts are a minor source of potassium that is easily accessible all time.  

  • Cashew offers a 6 % daily value for potassium  
  • Almond serves 7 % of daily needs 

Roasted pumpkin supplies 147 mg of potassium. Nuts are also a good source of fat, fiber, vitamin, and protein.

Benefits of Potassium Rich Foods

Regulates Nervous System 

The deficiency of potassium in the blood won't be able to generate an impulse. Thus, foods with potassium keep the nerve healthy and stable.

Lowers Risk of Osteoporosis 

It is a condition when bone strength lowers and appears hollow. Deficiency in calcium results in this condition. Having potassium-rich foods increases the mineral density of bones and prevents this condition.

The National Academy of Medicine recently launched Adequate Intake, i.e., AI for potassium, according to which for women aged between 14 to 18 years, the AI is 2300 mg daily and for 19 plus 2,600 mg. The Adequate Intake for men between 14 to 18 years of age is 3000 mg; for 19 plus, it is 3,400 mg.

Sometimes it feels overwhelming to pick a healthy diet suitable for our body. That's why to make the process easy, and Bajaj Finserv Health offers doctor's consultations in our comfort. You can seek expert advice from any part through the online appointment option. So why wait when the doctor is just at a distance of one click?

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