Potassium is a mineral essential for electrolyte balance and overall health. Our bodies need potassium to maintain muscle health and blood pressure. The functions of our muscles, such as flexing or contracting, are made possible by potassium. Your nerves also rely on potassium to deliver their daily tasks. Keeping fluids and electrolytes balanced is also one of the primary duties of potassium.
The (FDA) Food and Drug Administration recommends a daily value of 4700 milligrams of potassium. Lack of potassium in the body can cause fatigue, hypertension, and Hypokalemia, a condition where a person has deficient potassium levels. Hypokalemia may cause depression, muscle weakness, and cardiovascular problems. Specific prescription medications can cause Hypokalemia. But on more uncommon cases, Hypokalemia can be a result of low potassium amount in your diet. Getting too much potassium is also a concern.
When blood potassium levels are very high, it can result in hyperkalemia. If you have kidney problems, you should bear this information in mind. To keep your heart healthy and maintain your blood pressure normal, you should start including foods with potassium in your grocery list. Foods high in potassium will optimize your overall health and minimize the risk of threatening conditions. This article will highlight the best sources of potassium.
1. Beet Greens
Beet greens are the top, leafy part of the beetroot plant. This low-calorie, zero-cholesterol leafy green contains various vitamins and antioxidants. A hundred grams of beet greens carry only 22 calories, making it a perfect addition if you are on a low-calorie diet. A cup of cooked beet greens boasts 1309 milligrams of potassium, 28% of the daily suggested amount. Beet greens are known sources of potassium and also rich in zeaxanthin, lutein, and beta-carotene.
This oily fish, which tastes excellent cooked or raw, is an excellent source of potassium. A 6-ounce salmon fillet contains 1068 milligrams of potassium or 23% of your daily potassium needs. In terms of nutritional value, salmon is famous for its omega-3 fatty acids, good for the heart. Other fish that are rich in potassium are tilapia and snapper. Six ounces of these fish have 14% and 19% of the recommended daily value, respectively.
Avocados have proven their worth as a superfood, and surprisingly, they are also among the foods high in potassium. A piece of avocado fruit has 975 milligrams of potassium, equivalent to 21% of the suggested daily value. Avocados are an easy addition to your diet. Just eat it fresh, toss it on your salad, or spread it into your sandwich. Avocados are packed with vitamins and healthy fat. They are also low in sodium and cholesterol-free.
Potatoes, whether red, sweet, or white, are an excellent source of potassium. A medium potato has 926 milligrams or 20% of potassium’s recommended daily value. Potatoes are also rich in iron, fiber, and vitamins B6 and C. Just before you could think of grabbing French fries, and it is suggested to have potatoes baked to keep it healthy and to avoid fats. Sweet potatoes are healthier than white potatoes in terms of regulating the blood sugar levels.
When you think of foods with potassium, bananas probably come to your mind first. Bananas may not have the highest potassium content, but it is still a good potassium source. Bananas are yummy fruits you can easily add to your diet. A cup of sliced banana has 537 milligrams or 11% of the recommended daily potassium intake. Bananas are best with a smoothie, a bowl of cereal, or you can eat it alone to boost your potassium. Bananas are also rich in fiber, vitamin B6, and vitamin C. Other fruits high in potassium are guavas, oranges, cantaloupe, kiwi, and strawberries. A cup of guavas has 15% of the suggested daily value, while a kiwifruit cup has 12 percent.
Dairy products are hardly found in a list of high-potassium foods. Milk, however, has a decent amount of potassium. A 16-ounce cup of milk has around 700 milligrams or 16% of the daily potassium requirement. Yogurt, which is derived from milk, also contains the right amount of potassium. A cup of this healthy snack has 500 milligrams of potassium.
Don’t forget to read also about 6 Foods High in Antioxidants.