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:
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
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.