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Get To Know About Top 10 Foods That Are High in Potassium

Nov 23, 2023 By Nancy Miller

When it comes to potassium-rich foods, the first thing that comes to mind is bananas, right? Though bananas provide enough potassium, beets, beans, spinach, avocados, oranges, salmon, yogurt, dried apricots, potatoes, and sweet potatoes are also rich in potassium.

An adult human needs at least 4,700 milligrams of potassium daily. The mineral reduces blood pressure, minimizes the harmful effects of salt, and decreases the risk of kidney stones. Besides that, the mineral is needed to keep the fluids in balance.

Most of the fruits and vegetables you consume daily are good sources of potassium. But, even then, most people don't get the needed potassium. If your diet also lacks potassium, we list the top 10 potassium-rich foods below. So, add any of them to your diet and fulfill the daily needs of this nutrient!

Top 10 Foods High In Potassium

Below are the foods high in potassium; let's have a look at them:

Banana

If you search for fruits high in potassium, the banana will come on top of the list. One banana can provide you with 451 mg of potassium. Besides potassium, the fruit is also rich in vitamin C, magnesium, vitamin B6, antioxidants, and fiber. The ripe bananas taste sweeter and are rich in sugar. The green bananas are lower in sugar and are higher in resistant starch. The green bananas help manage blood sugar and improve the gut health.

Beans

We will say beans if you ask which vegetables are high in potassium. The fact is that 1 cup of white beans can provide you with more potassium than bananas. The black beans also have good potassium but also provide you with phytates, which reduces the absorption of minerals in the body. Therefore, you must soak the black beans overnight; it reduces the amount of phytates. Both black and white beans are delicious; you can add them to salads, stews, or burritos.

Potatoes And Sweet Potatoes

After beans, the potatoes are the best source of potassium. For instance, a large-sized baked potato can provide 1600 mg of potassium. It may surprise you, but it's a fact that the potato's skin also has enough potassium; therefore, you must consume the potato unpeeled. Besides the potatoes, the bakes sweet potatoes can also provide you with about 1110 mg of potassium. But potatoes also provide you with vitamins A, C, and manganese.

Beets

As you know, beets are available in different colors (white, deep red, and purple) and have a sweet flavor, but do you know half a cup of beets can provide you with more than 250 mg of potassium? Besides that, beets are also a good source of manganese and folate. The compounds that give beautiful colors to the beets are antioxidants and fight against inflammation and oxidative damage.

Spinach

Spanish contains nutrients; one cup of cooked spinach provides more than 839mg of potassium. Also, spinach provides vitamins A, K, manganese, and calcium. These nutrients are crucial for vision, metabolism, immunity, and bone health. The antioxidants or flavonoids in spinach help you fight against cellular damage.

Oranges

Oranges are rich in potassium. One cup of oranges can provide 326 mg of potassium, while 100 grams provide more than 180 grams of potassium. Therefore, when you have to fulfill the need for daily potassium, reach the oranges. Also, after a workout, the oranges can replenish the electrolytes. Oranges also reduce bone loss, prevent kidney stones, and maintain the heartbeat.

Avocados

The green-fleshed fruit is rich in fiber and heart-healthy fats and loaded with 690 mg of potassium. Avocadoes are versatile; you can easily add them to your food anytime. So, you can mash them for the toast, slice them for the sandwiches, or make the smoothies, and it's all up to your taste. Avocadoes are a great treat for your taste buds!

Yogurt

Many people assume that dairy products such as yogurt are only a good source of calcium, but that is not true. Yogurt and milk are an excellent potassium addition to your daily diet. Studies have proved that milk is rich in potassium, as one cup provides 366 mg of potassium. One cup of yogurt provides you with about 579 mg of potassium.

Salmon

It is a nutrient-dense food that is an excellent source of high-quality protein. Besides that, salmon provide omega-3, minerals, vitamins, and, most importantly, potassium. You can get more than 680 mg of potassium from half a filet of salmon. The fish provides various health benefits. For instance, it decreases the risk of heart disease.

Dried apricots

Many dried fruits are rich in potassium, and apricots are one of them. It is a bright-orange colored fruit, and people love to eat it, dried and fresh. Almost half a cup of apricots can provide you with more than 1000 mg of potassium; the fruit is also rich in antioxidants and iron. But, when buying the apricots, ensure they do not contain any added sugar.

Potassium And Health: An Understanding

Both potassium and sodium perform various important functions in our bodies. Their functions are closely related and, therefore, are studied together mostly.

  • Both potassium and sodium play a key role in maintaining the physiological balance.
  • Potassium maintains the normal fluid level inside the cells
  • If you consume more sodium than potassium, it can cause a heart attack. Therefore, you must add fruits and vegetables rich in potassium but poor in sodium to your daily diet.
  • Potassium keeps the blood pressure normal.
  • The mineral helps in muscle contraction.

Conclusion:

Getting the recommended amount of potassium daily is crucial for the health of your heart and bones. Besides, the mineral plays a key role in controlling blood pressure. If you lack the potassium in your daily diet or not getting enough amount of this mineral, you must ass bananas, beets, spinach, yogurt, avocados, beans, oranges, salmon, potatoes, sweet potatoes, and dried apricots in your daily diet. All of these foods are rich sources of potassium.

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