Foods Rich in Potassium

Potassium is a basic dietary mineral that helps balance the body’s pH and body fluids. It is important for normal blood pressure regulation because it works against sodium. It is also necessary for normal muscle growth, nervous system and brain function. According to the Institute of Medicine, an average adult should consume approximately 4,700 milligrams of potassium each day. Potassium levels in the body can be affected by kidney disease, diabetes, vomiting, fluctuating hormone levels, or as a side effect of certain medications.



It is best to take potassium from edible foods; therefore, you should seek help from a healthcare professional before taking potassium supplements. Fruits and vegetables are the richest sources of potassium, so you should add plenty of nutritional habits. However, most people who eat the Western diet and eat less than five servings of fruit and vegetables per day are helpful in choosing potassium-rich fruits to benefit more from this powerful mineral. Here are foods rich in potassium:

Baked potato

Baked potatoes are very rich in potassium. In a medium oven, the potato contains 926 milligrams of potassium, which is more than a quarter of the daily potassium requirement. This potato is also an excellent source of vitamin C and vitamin B6. It also contains four plus grams of protein and four grams of fiber for 160 calories.

Beet Leaf

If the beet greens are involved instead of sauteed, the potassium source is wasted. In these cooked greens, more than 1,300 milligrams of potassium, plenty of other minerals, plus four grams of fiber, 35 milligrams of vitamin C and 11,000 A of vitamin all are less than 40 calories.

Haricot bean

All kinds of dried legumes are rich in potassium, but white beans are the highest. For example, one half cup portion of lima beans provides 477 milligrams of potassium. In addition to fibers, beans are also an excellent source of minerals in general, with only about 100 calories of lima beans. Canned beans with a high sodium content should also be observed and make sure that excess sodium is rinsed before eating or preparing food.

Fat Free Yogurt

Fat-free yogurt is a good source of potassium, more than 500 milligrams per glass of yogurt. Low-fat yogurt is also a good source, but potassium in yogurt made with whole-fat milk is not that high. It is also important to note that Greek yogurt is not as rich in potassium as plain traditional nonfat yogurt. This 150-calorie yogurt is also taken in plenty of calcium, protein, vitamin D and healthy bacteria known as probiotics.

Baked Sweet Potatoes

Sweet potatoes are delicious, full of vitamins and minerals. A medium-sized sweet potato contains more than 500 milligrams of potassium, along with minerals such as B vitamins, manganese and copper. It also has about 20,000 International Units in terms of vitamin A.

Halibut Fish

Most fish, such as salmon and tuna, provide some potassium, but halibut is best, so to speak. It has a five ounce cooked halbut fillet, 500 milligrams of potassium plus a few minerals, essential fatty acids and niacin.

Banana

Bananas are known as high-potassium foods for a good reason. A medium-sized banana contains more than 400 milligrams of potassium. It also has a group of B vitamins, three grams of fiber and about 100 calories.

Dried plum

Prunes and prunes juice are an excellent source of potassium. In addition to 700 milligrams of potassium of half a cup of prunes or fruit juice, there are a number of minerals, vitamin B and approximately 1,100 International Units of vitamin A.

Oyster

Oysters are known as the source of zinc, a mineral that is important for many chemical reactions in the body. Oysters, however, are an excellent source of potassium with three ounces containing about 600 milligrams. Oysters are also an excellent source of low-calorie, high protein and excellent iron.

Tomato

Tomatoes are a fair source of potassium, but when cooked and added to sauces, stews and dough, the amount of potassium increases slightly. Half of these tomato products contain about 450 milligrams of potassium in the cup, plus antioxidant lycopene, and plenty of additional vitamins and minerals.

Dried apricots

Dried apricots are high in potassium and more than 1,000 milligrams per half cup serving. Vitamin A is also high in iron and niacin. Fresh apricots are an excellent source of potassium, but much more when dried in the same amount. 1.511 mg per cup for fresh fruit.

Winter Pumpkin

Winter squash, including varieties such as pumpkin, Hubbard and acorn squash, is an excellent source of potassium at about 600 milligrams per cubic cube pumpkin. It is also a good source of minerals in general and is the International Unit for more than 20,000 vitamin A. A cup of cubed cubes of pumpkin has six grams of fiber and about 90 calories.

Chinese cabbage

Chinese cabbage is a type of cabbage used in Asian dishes and has a rich content as well as tasty. A cup of cooked Chinese cabbage contains more than 600 milligrams of potassium, plus a good amount of vitamin C, a large number of B vitamins, over 7,000 International Unit A vitamins and about 60 micrograms of vitamin K.

Portobello Mushrooms

Portobello mushrooms are very high in potassium, one of which contains about 500 milligrams of mineral. They also carry plenty of minerals such as vitamin B, copper and selenium.

Potassium is an important mineral used in many important biochemical processes. As long as you are on a healthy diet with lots of herbal food, plenty of potassium should be taken.

Bibliography:

eatright.org

ods.od.nih.gov

whfoods.com