10 Foods High In Potassium

Potassium is the third most abundant mineral found in your body, but more importantly, Potassium is a major dietary mineral that helps balance your body’s pH and body fluids .It helps maintain normal blood pressure, transports nutrients into your cells and supports healthy nerve and muscle function because it tends to negate the harmful effects of sodium, as well as aid in blood circulation and digestive disorders Your body’s potassium levels high may be affected by kidney disease, diabetes, vomiting, fluctuating hormone levels, or as a side effect of certain medications and If your potassium levels are too low, a condition known as hypoglycemia, it can result in fatigue, insomnia, depression, muscular weakness or cramping, and cardiovascular Health organisations are recommend consuming 3500 to 4700 mg max of potassium daily for healthy life. However, these targets are rarely reached in those with Western diets. If you have a medical condition or take medication that depletes potassium, be sure to speak to your doctor if you experience symptoms of potassium deficiency. The following foods deliver more potassium than a normal size banana, numerous other Beneficial Nutrients.

Here are 10 super-healthy high potassium foods:

1. Avocados

Avocados are not just a creamy delight but a health booster too, avocados is great source of vitamin K and folic acid, vitamins B5, B6, E . One of an avocado 200 grams contains 960 mg of potassium. 2013 study published in the Nutrition Journal revealed epidemiological data from 2001 to 2008 that describes the effects and benefits of avocado consumption on metabolic disease risk factors Despite being high in fat,studies have shown that avocados can help with weight loss and weight maintenance , avocado is so versatile that you can incorporate it into any meal of the day. For breakfast, try adding it to your morning smoothie .

2. Sweet Potato

Sweet potatoes are one of the top foods high in potassium that contain a higher density of nutrients than white potatoes one medium sized sweet potato contains 550 mg also an very good source of vitamin C and vitamin B6. It also contains 4.3 grams of protein and 3.8 grams of fiber for 161 calories. Enjoy sweet potato baked, roasted, grilled or mashed with a splash of freshly squeezed orange juice and dash of cinnamon. You’ll get more potassium if you eat the skin. You can also bake or grill them, or stuff them with a spicy filling and cook them and aslo Refrain from frying your potatoes; baking potatoes is one of the healthiest ways to prepare them

3. White Beans
white beans are another of our favorite foods high in potassium. also known as cannellini beans, small cup will get you 531 mg of potassium One cup also provides 2861% of the RDI for various B vitamins, Iron , fiber , rich foods like white beans helps lower your risk of diabetes and heart disease while also promoting weight control as well.
4. Banana
If youve heard about any potassium-rich foods also high in vitamin B6 and a good source of fiber and vitamin C , you probably know that bananas are a good source and The most commonly available fruit 1 large: 480 milligrams of potassium may also bananas can help repair muscle and balance water retention as a healthy post-workout snack. banana recommended to be eaten whole on a daily basis

 

5. SPINACH
spinach is one of the most nutrient-dense vegetables around when cooked has more than 800 mg of potassium per cup . Spinach is also ridiculously high in vitamin A and vitamin K and is a good source of non-heme iron, which have been studied for use in preventing cancer You can avoid a magnesium deficiency by stocking your body with dark leafy greens for very few calories, Studies support the benefits of spinach’s anti-inflammatory and anti-cancerous compounds.
6. Salmon
Salmon is rich in potassium. and is most of these are also rich in omega-3 fatty acid ,and international units of vitamin D that improved heart health and reduced symptoms of depression, high blood pressure, attention deficit hyperactivity disorder, joint pain and chronic skin ailments like eczema., which can help to reduce inflammation in your body. A five ounce serving gives you 1,000 mg of potassium also make sure you look out for trout, tuna and cod because they will take you all the way to good health.

 

7. Kidney Beans
Kidney Beans also a great source of potassium. 100 gram of canned black beans has 1,224 mg of potassium providing you about 35% of your daily requirement. also high in fiber For those wanting to increase their potassium intake to help prevent or manage high blood pressure, beets may have an added advantage. Beans also contain saponins and phytosterols, which help lower cholesterol. and Kidney Beans

 

8. Yogurt
Yogurt is a great source of calcium , Vitamin B??. 245 grams of yogurt contains 579 mg of potassium it also contains bacteria that may benefit gut health. Some evidence suggests yogurt may be beneficial for weight maintenance or appetite control. Most yogurt products contain probiotics, natural bacteria that can aid digestion and keep your gut healthy.

9. Orange juice

One of the healthiest additions to your breakfast table , A 6 ounce serving of orange juice contains 330 milligrams of potassium , Its naturally high in vital nutrients, such as vitamin C and calcium and vitamin D also Antioxidants in orange juice promote health by preventing oxidative damage Thus, its best to focus on whole fruit rather than juice as a source of vitamins and minerals. If you do choose to drink orange juice, be sure that it is 100% juice.

10. Tomato juice

Tomato paste and puree are better sources of potassium. One raw tomato of tomato sauce or tomato juice contains 910 mg of potassium also Tomatoes are rich in other vitamins and minerals as well, including vitamins A, C, E, B6 and copper. if you cooking with tomatoes and want to get more potassium into your diet, make spaghetti sauce more often!

Foods high in potassium are, in general, low in fat and calories, but it’s always important to remember to stick with a healthy, balanced diet with everything in moderation. But some food we to include in this list such as maple syrup, molasses , chocolate Because they are low in healthy nutrients, and some are also high sodium (salt), it is not recommended to rely on these foods for your potassium intake. Utilize the Fitday food journal to track not only your potassium intake, but to keep track of all other foods you are eating throughout the day.