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15 Potassium Rich Foods Never to Overlook


Your body needs electrolytes to help maintain balance, and potassium is one of the most important minerals you absorb from your food. Did you know that it is essential for your heart, brain and kidneys? It’s no wonder it’s the third most abundant mineral found in your system, and eating foods high in potassium is a good choice.

When you potassium levels are deficient, causes a serious condition called hypokalemia. According to the Cleveland ClinicWhen this situation occurs, you may experience heart palpitations, severe dizziness, and headaches. While you know that getting sufficient levels of this mineral is essential, how much do you need to stay healthy?

According to the National Institutes of Health, you need between 2,000 and 3,400 milligrams per day. Your age and weight dictate your exact needs. If you cannot get enough of this mineral through your food, you must take supplements.

15 foods rich in potassium

Fortunately, you shouldn’t need to turn to supplements when learning what to eat to boost your levels. Here are 15 amazing foods that are high in potassium and can help you stay healthy.

1. Avocado

The avocado has certainly become popular in recent years. Although it is one of the fruits with the most calories, around 300, its potassium content is outstanding. Eating one of these green queens will give you almost 1000 milligrams.

Another advantage of this fruit is that it is full of monounsaturated fatty acids, essential for heart health. People always think that a banana has more potassium, but this shows that the avocado reigns supreme when it comes to this vital mineral. Avocado toast, anyone? Why not try some? new recipes with this healthy fruit?

2. Prunes

While you may need to stay by the bathroom when eating prunes, the 280+ milligrams of potassium may be worth it. These little purple marigolds have around 100 calories each and are a great source of vitamins, specifically A. This little fruit can help keep you regular and is completely hidden in a delicious smoothie.

3. Banana

Who doesn’t love a banana? They are one of the most versatile fruits since they can be used in many recipes. You can even make pancakes with them. The potassium-rich nature of this fiber-laden fruit cannot be ignored.

A large banana will give you around 480 milligrams of potassium, and they’re not too bad at calories at around 120. They are the best addition to oatmeal, smoothies, yogurt, or even ice cream.

4. White beans

You might be surprised to learn that navy beans have a whopping 3,600 milligrams of potassium. Not only are they rich in this mineral, but they are also a great source of fiber and folic acid. They can help with your brain and digestive system, and are great for a pregnant mother to consume.

5. Beet greens

Granted, most people don’t rush to the store to buy beet greens, but it’s certainly worth considering. Did you know that just one cup of these vegetables can have more than 1,300 milligrams of potassium?

Not only are they high in potassium, but these vegetables are packed with zinc, which will help give you beautiful hair and strengthen your immunity. Just add a heaped portion to your next sandwich or salad.

6. Sweet potatoes

Sweet potatoes are a great substitute for regular potatoes, and you won’t mind making the switch due to their low glycemic index and high fiber content. If you consume a cup of these orange potatoes, you will get more than 440 milligrams of potassium.

Plus, they only have around 100 calories and are great for people with diabetes as they control their sugar intake. There is nothing better than a little cinnamon in one of these roasted treats. Who says dessert must be bad for you?

7. Salmon

If you eat about three ounces of salmon, you will get over 380 milligrams of potassium. Wild salmon is very good for you because it is full of omega-3s.

If you need to keep inflammation at bay and improve your heart and brain, bake a steak with some grains and vegetables. This is a meal that any dietitian would approve of.

8. Spinach

Spinach is such a versatile vegetable. It can be used to make a salad, add a sandwich, or blend into a smoothie for a vibrant hint of green. However, the health benefits are exceptional. Just one cup of this leafy green has about 165 milligrams of potassium and it only has about five calories.

Besides being rich in potassium, this green is an excellent source of iron. Iron is as important as potassium, it can help with anemia and fatigue, and it helps maintain healthy hair.

9. Carrot juice

While it may not get as much attention as apple or cranberry juice, carrot juice is the right choice. You’ve probably heard that these orange greens are good for eye health, but did you know that they have antioxidants that can help you fight cancer?

If you drank just one cup of this orange elixir, you would get over 680 milligrams of potassium. While low in calories, they do have a bit of sugar, so try to limit your portions to keep your carbs in check.

10. Yogurt

While yogurt is right for you, keeping an eye on the type you buy is essential. You want a simple variety that is made with whole milk. Sugary mixes won’t do you any good.

Yogurt is rich in calcium and has more than 350 milligrams of potassium in one cup. You can use this dairy product to make sauces, ice cream treats, or even eat it as a meal. Add some strawberries, bananas, and a kiwi, and you’re in for a real treat.

11. Dried apricots

Dried apricots may have a little more sugar than fresh ones, but potassium levels are around 65 milligrams each. That’s a good amount of minerals for such a small meal. Plus, they’re the perfect addition to things like oatmeal or your morning smoothie.

12. Grenada

Grenades it tastes so delicious. These unusual fruits are loaded with antioxidants and flavonoids. They can help you with inflammation, arthritis, and even help improve memory.

With over 650 milligrams of potassium in one fruit, why not add some of the seeds to your oatmeal or yogurt? They also go well with a smoothie. What a perfect fruit to add to any snack between meals.

13. Swiss chard

These kale-like vegetables are known for their sweet and tangy flavor. They are getting quite a bit of attention these days for their anti-aging effects, as they are packed with antioxidants.

When it comes to brain health, it’s a great option to help out. This leafy green is high in betalain, which is known to give your brain a boost. It is better to put this vegetable in a salad or use it in a soup.

14. Coconut water

Okay, it’s not a food, but coconut water is derived from a fantastic and versatile fruit. If you need to lower your blood sugar levels, help yourself to a glass of this natural remedy. It is also known to help with cholesterol levels.

Just one cup of this water can provide you with more than 600 milligrams of potassium. With just 40 calories in that cup, you can drink without feeling guilty.

15. Acorn Squash

Many people avoid pumpkins because they don’t know what to do with them. However, squash is great sautéed with some other veggies and also to make a soup. Since a cup of this vegetable has more than 890 grams of potassium, it is worth searching for recipes to see how to incorporate them.

Not only are they efficient minerals, but they are also high in fiber and antioxidants.

Final thoughts on foods rich in potassium

It’s easy to see a wide variety of foods that you can use to increase your potassium levels. The benefits of getting the right amount of this nutrient are vital. It helps with your heart health, it can reduce inflammation and cramps, it can help prevent osteoporosis, and it can help your body better absorb nutrients from your food.

There really is no need for anyone to be deficient in this mineral when the potassium-rich food options are limitless. Get creative and use a few foods from this list to incorporate into your daily meal planning. Most likely, you can add a lot of them without your family knowing.

Who says get healthy It must be boring? You can really enhance your smoothies, oatmeal, or salads with many of these options.


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