Potassium is an important component of our body. Potassium can help maintain normal blood pressure. It helps to transports nutrients into your cells and supports healthy nerve and muscle function.
The recommended average daily intake for potassium is 4,700 mg in healthy individuals. However, most individuals do not get that amount of potassium in their diet. Many people know about bananas.
They are a good source of potassium. However banana is not only the source of potassium, there are a lot of other foods. In this article, we are going to discuss the 15 foods that are high in potassium. So pay attention to the article and what we are talking about.
15 Foods High In Potassium
Here are 15 foods high in potassium. Have a good look at them. There are a lot of options that you can find potassium in. The variety is mind-boggling. You just need to know what you are dealing with and what are items that you should keep in mind.
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1. Avocados
Avocados are not only good but they are tasty. They have a huge amount of good fats as well as a lot of folate and vitamin k. They have been popular in among the people and for good people. 487 mg of potassium is present in one-half of an average avocado.
Avocado is useful in decreasing the blood pressure of people. To reduce the sodium intake of the people this is a good option.
2. Sweet Potato
Sweet Potatoes are very popular nowadays. It is said that there are more health benefits to the sweet potato than a normal potato. 541mg is the amount of potassium that you will get in the medium-sized sweet potato. This is a very nutritious option to have.
There is more to that. It has less fat, it has a good amount of carbohydrates and fats. This is also a good source of Vitamin A.
3. Spinach
Popeye would be proud. This is a great source of potassium. The half cup of spinach leaves are said to contain 540 mg of potassium. It has got a large punch of other nutrients too. Just make sure that you get a lot of spinach and not like one leaf or so. It is a great way to intake potassium.
4. WaterMelon
You know what a watermelon is. It is a large fruit with a huge amount of water content. In fact, it can be said that the melon has more than enough water content. This is good to hydrate yourself too.
Two wedges of watermelon can have 640 mg of potassium. Vitamin A and C are also good nutrients that you will find in watermelon. They are also refreshing. Personally, it is a good option that you can opt for.
5. Coconut Water
Coconut water is a very good and healthy drink. It is super hydrating. It is a good drink that can be served with ice. They totally change the mood. It makes you feel fresh. One cup of coconut water contains 600 mg of potassium it.
Also, Coconut water is a good source of magnesium, calcium, sodium, and manganese. It is like a sports drink, they have the key electrolytes. The lost glycogen stores after this. Natural sugar is present in coconut water that helps in nourishing the sugar content in your body.
6. White beans
White beans are referred to as a lot of beans. One cup of any of the white beans has more than twice the amount of potassium than in a banana. 826 mg is the amount of potassium that you get from one cup of any white beans.
They are also a great source of iron too.Plant-based protein is a good source of things to have in the diet.
7. Black Beans
If we are listing white beans then we have to include black beans in the list too. It is also known as turtle beans. They are staples to central and south America. In burritos and soup, they are used quite often.
611 mg of potassium is found in one cup of black beans. They are lesser than the White beans but they are still a good source of potassium. They are a very versatile food item and are also delicious. You should try them at least once.
8. Edamame
Immature soya brands served in a pod are known as edamame. This is mostly eaten by Japanese people. They also have more potassium than a banana in a cup. One cup of edamame has 676 mg of potassium in it.
They are also a good source of Vitamin k, magnesium, and manganese. They are a complementary dish to a meal and it is extremely tasty.
9. Tomato Paste
We do not need to explain this, do we? Tomato paste is made from cooked tomatoes that have been made in a paste. The added condiment is known to add a taste to a lot of food dishes.
Tomato based sauces are also a good thing to have to compliment the dishes. Just 3 tablespoons of tomato paste can have 486 mg of potassium in them. That is not the only thing that is beneficial to us. Tomato Paste had a good amount of vitamin C and lycopene, a beneficial plant compound. Just make sure that they do not have any added sugar in it.
10. Butternut Squash
Butternut Squash is known as a fruit but it is generally used as a root vegetable. It is a sweet winter squash that a lot of people seem to like.
One cup of butternut squash is equivalent to 582 mg of potassium. It is also said to be a great source of vitamins A and C and has smaller amounts of B vitamins, vitamin E, and magnesium.
11. Potatoes
Potatoes are a staple food of many counties. One potato has 515 mg of potassium. There are many qualities of potato that you can find. Some of them might have a higher or lower content of potassium that depends on the type of soil they are grown in.
12. Dried Apricots
Dehydrated fresh apricots are found in many places. They are also rich in potassium. They have a long shelf life. Six dried apricots have around 488 mg of potassium. They can make for a lovely and nutritious snack.
13. Sweet Chards
They are also known as silverbeet. They have around 961 mg of potassium in just one cup. They are highly nutritious and have more potassium than a lot of other food items. They are low in calories and have a good amount of fiber too. It also makes a delicious salad.
14. Beet
One cup of beet can have around 518 mg of potassium in it. It is used in many salads and is known for its beautiful color. It can also help to manage the high blood pressure of people. It promotes heart health to an extent too. It is a very good vegetable to eat.
15. Pomegranate
Pomegranate is a multi-seed fruit. It is known for its beautiful look. The content of potassium in one of these fruits are 666 mg. They also have quite an amount of natural sugar along with vitamins C and K, as well as folate too.
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Conclusion
We hope that this article here has been useful to us. Thank you so much for giving this article a read. You should always keep in mind that potassium is very important for you. You should not allow it to fall below the level. Have a good day and take care of yourself, Thank you.
