Sufficient intake of potassium is crucial for your health. Like many other minerals, You can easily consume potassium through foods rich in potassium.
Why is eating foods rich in potassium important?
The role of potassium is two-fold. Firstly, it looks after your muscle health: the movements and flexibility of muscles. In addition, it is healthy for your blood pressure. Potassium filters the excess sodium present in your kidneys, thereby helping your blood pressure. Also, potassium relaxes your blood vessels which loosens the tension in their walls and prevents high blood pressure. As a result, potassium is also considered good for your heart.
As mentioned above, including foods rich in potassium in your regular diet is the most convenient way to fulfill your body’s daily requirement for this vital mineral. For women, the required daily dose of potassium is about 2,600 mg, and for men, it amounts to 3,400 mg. People with kidney diseases must consult their doctor before adhering to these limits of potassium intake. For kidney issues, too much potassium content in the body can be counterproductive.
What are the foods rich in potassium?
Let’s find out the foods rich in potassium
Here is a long list of 40 foods rich in potassium, from which you can pick any item of your liking and include it in your daily diet. You can even make tasty and healthy combinations by eating a variety of these food choices. Have a look!
Besides potassium, bananas are a rich source of fiber, carbs, and antioxidants that significantly benefit your health. (Also Read: 12 Amazing Health Benefits Of Banana & Why You Must Include It In Your Diet)
These juicy treats are rich in potassium and Vitamin C. You can enjoy oranges or orange juice in summer to stay healthy and hydrated. (Also Read: Vitamin C Rich Foods List: 14 Top Fruits & Vegetables High In Vitamin C)
Another refreshing summer snack that is also a food rich in potassium is cantaloupe. It is full of antioxidants, vitamins, and minerals
Honeydew is a great choice of fruit for your blood pressure. It is low in sodium and high in potassium; an ideal combination for healthy blood pressure.
Apricots are nutrient-packed dried fruits. They are rich in potassium, fiber, and Vitamin A, and Vitamin E. An additional perk is that apricots last for a long time.
Grapefruits are a delicious mix of tanginess and sweetness. They are widely preferred as healthy fruit because they carry 0 fat. What’s more, they are rich in potassium too!
Prunes are rich in potassium and some of the primary vitamins. They are also high in sugar so you should avoid consuming a large quantity. The dietary fiber present in prunes keeps your bowels and bladder healthy.
Raisins are a much loved dried fruit. They are tiny sweet treats that are sprinkled on traditional Indian desserts or even found in several chocolates. Additionally, raisins are packed with iron, copper, and magnesium, along with potassium.
Dates come in three varieties: Jujube, Medjool, and Deglet Noor. All three contain high amounts of potassium.
10. Cooked Spinach
One cup of cooked spinach contains a whopping 840 mg of potassium, and also high amounts of magnesium; the two vital electrolytes essential for your health.
More foods rich in potassium
11. Sweet Potatoes
Sweet potatoes are a great food choice for campsite snacks. They offer a significant 1,110mg of potassium.
12. Cooked Broccoli
Broccoli is rich in potassium, and many other nutrients and vitamins. It contains vitamins C, K, fiber, and iron.
Potatoes are replete with potassium. Their skin and flesh, both contain potassium. So, try to eat them without peeling.
Mushrooms are a good choice for foods rich in potassium. In addition to potassium, mushrooms contain Vitamin C and fiber. They are cardio-friendly food items.
Peas are great for cardiovascular health. They are rich in plant protein, fiber, and potassium. Peas effectively contribute to lowering high blood pressure in middle-aged people.
Cucumbers are highly hydrating. Along with potassium, they offer vitamins C, and K. Moreover, cucumbers are calorie-free, so no worries there!
Zucchini provides you with potassium and the health benefits that follow because of potassium consumption. Additionally, zucchini is also rich in Vitamin A, and folate.
Pumpkins are known to prevent the chances of stroke, type-2 diabetes, and kidney stones. They contain key minerals like potassium, calcium, and magnesium.
19. Leafy Greens
Along with potassium, leafy greens like kale, collard greens, mustard greens, etc. are excellent sources of magnesium, iron, and some key vitamins.
Tuna is a variety of fatty fish that is rich in omega-3 fatty acids, and potassium as well.
We are mid-way already!
Here are other foods rich in potassium
Cod is a healthy source of protein and potassium. It contains omega-3 fatty acids which benefit your heart and immune system.
Trout is also a dynamic fish variety that offers an assortment of key minerals like calcium, potassium, and magnesium.
Rockfish are among the top choices of food rich in potassium. It also offers the benefits of Vitamin D and selenium.
24. Coconut Water
Coconut infuses hydration and energy into your body. It’s a great alternative to high-glucose sports drinks. Additionally, coconut water covers 13% of your daily potassium requirement.
25. Lima Beans
Lima beans are low-fat and rich in fiber, protein, magnesium, and potassium. They also contain healthy complex carbohydrates.
Soybean is a potassium-rich legume that also offers high fiber and high protein content.
27. Kidney Beans
Kidney beans are good for your heart, colon, and blood sugar as well. They are rich in potassium, iron, copper, manganese, and Vitamin K1.
28. Pinto Beans
Pinto beans are a powerhouse of essential nutrients. They are high in carbs, fiber, and protein, along with minerals like potassium, and magnesium.
There are countless benefits of lentils. One of them is their high potassium content. A single cup of lentils can cover 16% of your daily potassium requirement.
Salt substitutes are the most popular food rich in potassium. They lessen the intensity of sodium chloride found in regular salt by 30-40% and replace it with some percentage of potassium chloride.
Molasses is a good source of potassium. It is beneficial for your heart and blood pressure.
Nuts are rich in potassium, magnesium, and healthy fats. Pistachios rank at the top in terms of high potassium content. (Also Read: 14 Benefits of Pista (Pistachio) On Health)
Beets come in various shades of crimson. They are rich in potassium, and an excellent source of folate and manganese. (Also Read: 16 Important Health Benefits Of Beetroots)
Just two watermelon wedges can fulfill 14% of your daily potassium requirement.
35. Bran Cereal
Bran cereal is a decent choice for a potassium-rich breakfast.
36. Whole Wheat Bread
Whole wheat bread is a customizable breakfast item that you can eat with your favorite spreads and fillings. Among all bread varieties, whole wheat bread has comparatively higher amounts of potassium.
Pomegranates are a seedy and juicy fruit choice that is a joy to eat. They are rich in potassium, folate, and vitamins C, and K.
Most of us only associate milk with calcium, but it also contains a high potassium level.
Yogurt is a popular nutrient-rich dairy product that you can eat in several ways, with your desired sprinklings on top.
This creamy and incredibly nutritious food item is rich in antioxidants, fiber, folate, vitamins, and healthy monosaturated fats. They are an excellent choice for foods rich in potassium.
Foods rich in potassium – A summary
You must ensure sufficient intake of potassium in your diet for good health. There are plenty of food choices for the same: whole grains, fruits, vegetables, nuts, dairy products, fish, etc.