Home | health | Foods That Are High In Potassium

Foods That are High in Potassium

Foods That are High in Potassium

Potassium is the third most abundantly found mineral in the human body. It is an essential microelement needed to maintain normal fluid levels inside the cells. It plays an important role in the function of the heart, nerves, kidneys, and muscles. Additionally, potassium helps regulate muscle contractions and send nerve signals. Low and high potassium levels can adversely affect an individual’s overall health. As the body does not produce potassium, it can be obtained from foods.

Health benefits and recommended intake
Potassium has several health benefits, and these include: 

  • It is required for managing blood pressure and maintaining good cardiovascular health. 
  • It helps in maintaining bone density and muscle mass.
  • It improves kidney function as it prevents the formation of kidney stones. 

The recommended dietary intake (RDI) of potassium is 3500 mg/day to 4700 mg/day for healthy adults.

Potassium-containing foods to include in regular meals 

Avocados
A whole Avocado without its seed and skin can provide you with 16% of the daily RDI of potassium. It contains around 690 mg of the mineral. Avocados are also rich in vitamin K, folate, and healthy fats. They are good for people who have high blood pressure as they are low in sodium. The potassium content in avocados can help replenish the electrolyte lost through sweating.

Pomegranate
One medium-sized whole fruit gives you 666 mg of potassium, which is 14% of the daily RDI of this mineral. This is 200 mg more than that found in a banana. Pomegranates are rich in protein, folate, and vitamins C and K. 

Bananas
A medium-sized banana can give you 9% of the recommended daily value of potassium ie; 450 mg. They also contain vitamin C and iron. This is a good combination as vitamin C helps absorb iron in your body. A healthy person can have a maximum of 7 medium-sized bananas a day.

Potatoes
They are rich in carbohydrates, vitamin C, vitamin B6, potassium, and manganese. One medium potato weighing around 165g, when boiled and eaten, can provide you with 16% of the RDI of potassium. People who are on a kidney-friendly meal routine should opt for only boiled or soaked potatoes because these are very high in potassium which is not good for the organ’s health.

Beetroots
They are an excellent source of manganese, potassium, folate, and vitamins C and A. One cup of boiled beetroot gives you 11% of the daily value of potassium that you require. It also helps to control your hypertension by lowering the effects of sodium. Increased intake of potassium aids in the elimination of excess sodium through urine.

Tomato Paste
Tomato paste is made by cooking peeled, seeded tomatoes. Around three tablespoons of the paste contain over 10% of the daily RDI of potassium. Tomatoes are also a great source of lycopene, and vitamin C. Lycopene is an antioxidant known for its anti-cancer properties. Sun-dried tomatoes provide more potassium than fresh ones, tomato juice, and paste.

Legumes
Legumes include beans, peanuts, chickpeas, soybeans, and lentils. These food options have a high potassium content. A one-cup serving of lentils (around 200g) contains around 15% of the daily RDI of potassium, while peanuts and soybeans provide 23% and 19% of the daily needed value.

Coconut water
Coconut water has many health benefits. It contains vital electrolytes that help draw fluid into your body’s cells. One glass of coconut water (around 250g) contains 13% of the daily RDI of potassium. It is also an excellent source of manganese, sodium, and magnesium. 

Watermelon
Watermelons have both high potassium and water content. They are also a good source of vitamins A and C, and magnesium. Around 572g of watermelon gives you 14% of your daily value of potassium. This is just 1/8 th of a medium-sized melon.

Spinach
Spinach contains numerous nutrients, including Vitamins A, B6, C, and K, folate, iron, calcium, magnesium, and potassium. One cup (190g) of spinach contains 12% of the daily RDI of potassium. Both fresh and cooked leaves can provide you with enough quantity of this mineral.

Swiss chard
Swiss chard is a green leafy vegetable that is closely related to beets. It is a nutrient-dense vegetable and is rich in potassium, magnesium, manganese, copper, iron, calcium, dietary fiber, and vitamins A, C, E, and K. A cup of cooked leaves (175g) contains 20% of the daily RDI of potassium. 

Dried apricots
Apricot contains several nutrients like vitamins A, B5, C, and E, potassium, zinc, copper, iron, phosphorus, magnesium, manganese, fiber, lycopene, beta-carotene, and zeaxanthin. Half a cup of dried apricots (65g) provides you with 16% of the daily value of potassium. You can also eat fresh apricots. The dried form is usually recommended because it is also richer in fiber and antioxidants than fresh apricots.

When the body has low potassium levels, the condition is known as hypokalemia. Causes of this condition include kidney disease, diabetes, excessive use of laxatives and diuretics, diarrhea, certain antibiotics, excessive sweating, and folic acid deficiency. Symptoms of hypokalemia include muscle twitches and cramps, low blood pressure, excessive urination and thirst, arrhythmia, and light-headedness. When there is excess potassium in the body, the condition is called hyperkalemia. The symptoms of the condition include abdominal and chest pain, muscle weakness, vomiting, diarrhea, and heart palpitations. 

To avoid these conditions and lead a healthy life, ensure that your daily meal plans include fresh fruits, vegetables, fish, eggs, seeds, and nuts that are rich in potassium. If you have any underlying health condition, consult a licensed nutritionist for a recommended meal plan.

Read Also

Know more about exciting & latest articles right here

Foods to Avoid to Manage Eosinophilic Esophagitis

Foods to Avoid to Manage Eosinophilic Esophagitis

Eosinophilic Esophagitis, or EoE, is a chronic digestive disease of the esophagus caused by an allergic condition. It is characterized by chest pain, heartburn, and solid food dysphagia. If this disorder is left untreated, it can cause esophageal remodeling and stricture formation. This disorder is also marked by eosinophilic inflammation and impacts the quality of life of the affected person. You can check out various reliable health websites to get information on eosinophilic esophagitis. A patient with EoE must be very careful with his health and meal plans, as research suggests that EoE is linked to food allergies. Therefore, the six most common food items that are responsible for such allergies include: Dairy Cow milk is said to be one of the most common reasons for EoE. Milk protein can trigger too many eosinophils. You should avoid food items made up of milk, buttermilk, lactose, and other related dairy products. You can replace dairy products with coconut hemp, dairy-free yogurts, cashew ice cream, etc. Soy Soy-based food items include tofu, soy butter, soymilk, and miso. Soy cheese, soy nuts, soy milk, etc., should be avoided and can be substituted with refined soybean oil or coconut aminos. Wheat You might think wheat is only found in bread, cereal, or baked goods.
Read More
5 Common Digestive Issues and Their Symptoms

5 Common Digestive Issues and Their Symptoms

One of the most vital systems in our body is the digestive system. It is responsible for the digestion of food and the distribution of nutrients throughout the body to meet the bodily requirements for energy, development, and cell repair. Issues in the digestive can interfere with the body’s ability to get energy from food. While some gastrointestinal issues can go away with healthy eating habits, other concerns may require treatment.  Irritable bowel syndrome (IBS) IBS is a functional bowel disorder. This means the cluster of varied symptoms categorized as IBS is brought on by changes in the normal functioning of the digestive system. The primary sign is abdominal pain, which can develop before or after a bowel movement, and is a reliable indicator of IBS. Additionally, one may experience both constipation and diarrhea. The form of IBS can be determined depending on whether a person has diarrhea or constipation more frequently or both equally. Other IBS signs and symptoms are incomplete bowel motions, white mucus in the stool, and bloating. Nutrition is important for managing the symptoms of IBS, which includes eating low-fat, high-fiber meals and avoiding common trigger foods when the cause of the condition is unknown. Food poisoning or gastrointestinal infection are common causes.
Read More
8 Common Cleaning Mistakes to Avoid

8 Common Cleaning Mistakes to Avoid

Most of us make it a goal to keep our house clean and tidy. Cleaning the house may look like a straightforward task, but there are certain aspects that are generally overlooked. Cleaning is a time consuming and tedious activity. And most of us make common cleaning mistakes that do not provide us with the results we expect. So here is a list of cleaning mistakes to avoid for better results and a sparkling clean home. Mixing cleaning chemicals You may think mixing two or more cleaning products will increase the cleaning power. However, this can be very dangerous as it might release toxic fumes. For example, household cleaners like Clorox Pinesol should never be mixed with bleach as they can react together to produce hazardous chlorine gas or even chloroform. Similarly, Pinesol disinfectant should not be mixed with room spray sanitizer as the chemicals could react together to unleash a toxic cloud of gases that can trigger respiratory problems and even cause skin burns. Instead of mixing chemicals, use a single cleaning agent or solution and stick to a reliable brand. Alternatively, you can also enlist the help of a cleaning company, like Servpro Services, which offers a range of affordable home cleaning services. Using feather dusters A feather duster may seem very useful, but all it does is spread the dust from one surface to another.
Read More
11 Potential Warning Signs of Excess Sugar Intake

11 Potential Warning Signs of Excess Sugar Intake

Processed foods like cakes, cookies, candies, and breakfast cereals contain added sugar, and most people find them delicious and irresistible. However, they have little nutritional value. Eating too many sweets can increase the risk of several health issues. For instance, it can lead to blood sugar spikes and heart disease. When a person eats too much sugar regularly, the body begins to give signs that it is time to cut back on sweet foods. High blood pressure Besides monitoring salt intake, people suffering from high blood pressure should watch their sugar intake because eating too much sugar is also linked to high blood pressure. According to a study, foods high in sugar can reduce nitric oxide in the blood vessels, which can, in turn, impact blood flow and lead to high blood pressure. Mood swings or irritability Feeling moody, irritable, or depressed on and off is a common sign of high sugar intake. Mood swings occur as foods high in sugar affect the neurotransmitters in the brain that regulate mood. Sugary foods also negatively impact gut function, another factor linked to a person’s mood. Low energy or tiredness Binging on sugary snacks wreaks havoc on one’s blood sugar levels. It first causes blood glucose to rise, providing a boost of energy.
Read More