In this article, we will discuss the best foods high in potassium. Potassium is an essential mineral that is required by the body for the proper functioning of the body. Fall in potassium level in the body can serious health issues. It can have adverse effect on brain and heart. Potassium is really necessary for the body as it maintains the amount of fluid and electrolyte balance in the body. The problem with American diet is that it is high in sodium in less in potassium. But, the studies prove that the risk of heart stroke is reduced by 21% if there is high intake of potassium and less intake of sodium. It also lower downs the risk of heart related problems. An adult require 4,700 mg of potassium a day. Consuming potassium above the given limits can also cause some problems. Here we are going to discuss some of the top foods that are high in potassium. Read the article and learn more about the topic.
Benefits of Potassium:
Before beginning with foods high in potassium, let’s discuss some of the benefits of potassium. It belongs to the seven essential macrominerals. Seven others are magnesium, calcium, sodium, phosphorus, sulfur and chloride. The primary function of this macromineral is to regulate fluid and electrolyte balance in the body. Apart from that, it is needed to maintain acid-base balance. Other benefits of potassium are:
- Maintains Blood Pressure – Potassium helps maintain blood pressure and thus improves the health of the heart. It helps get rid of cardiovascular problems and gives you a healthy heart. What you have to do is increase the intake of potassium and decrease the intake of sodium.
- Bone and Muscle Maintenance – Another important function of potassium is to look after bone and muscle. Apart from calcium, it is potassium that is required to get stronger bones. It is also needed for proper functioning of muscles. It helps you built lean muscles and keeps them healthy too.
- Brain Functioning – It also improves the functioning of the brain. If your body lacks potassium for long then your brain has to pay the price.
Deficiency of Potassium:
Here are some of the problems that can arise if you lack potassium in the body. Deficiency of potassium can lead to:
- Fatigue
- Insomnia
- Depression
- Muscular weakness
- Cardio vascular problems
Foods high in Potassium:
We discussed the benefits of potassium. It’s time to discuss the foods high in potassium. Here are some delicious foods that will help you meet the requirement of potassium in the body. A person suffering with kidney problems should not consume too many foods high in potassium. Foods high in potassium are:
1.) Potatoes High in Potassium
Potatoes are easily available foods high in potassium. Roasted potatoes are best to meet your potassium requirement. 100 grams of roasted potatoes has 563 mg of potassium that is 15% of your daily requirement. Potatoes are not recommended for people diabetes as they are high in carbohydrates. Sweet potatoes are to be chosen over potatoes.
2.) Spinach High in Potassium
Spinach is also one of the best foods high in potassium. Every 100 grams of spinach provides 558 mg of potassium that is 16 per cent of your daily need. Other green leafy vegetables are Swiss Chard, Kale, and Collards.
3.) Yogurt High in Potassium
Yogurt is also one of the top foods high in potassium. 100 grams of yogurt provide 255 mg of potassium that is 7% of the daily requirement. You can have any type of yogurt. Go for plain, skim, or non-fat yogurt. If you are going for whole fat then it provides 11 per cent of daily requirement and chocolate yogurt meets 24 per cent of daily requirement.
4.) Dried Apricots High in Potassium
You can also try the dry apricots in order to fulfill potassium needs. They are really a high source of potassium as 100 grams of dried fruits apricots provide 1162 mg of potassium that is 33 per cent of daily requirement. Preaches, prunes and raisin meet 22 per cent, 20 per cent and 18 per cent of daily need respectively.
5.) Baked Acorn Squash High in Potassium
Baked acorn squash can also be consumed to meet your daily requirement of potassium. 100 gram of this food provide 437 mg of potassium that is 12 per cent of your daily requirement. Other squash you can go for are Zucchuni (14 per cent DV), Hubbard (21 per cent DV), Butternut (17 per cent DV).
6.) Whit Beans High in Potassium
White beans are counted among the best foods high in potassium. Every 100 grams of white beans provide 561 grams of potassium that is 16 per cent of daily limit. Apart from white beans, you can also go for soy beans, kidney beans, great northern beans, pinto beans etc.
7.) Avocados High in Potassium
You can also go for avocados to meet your daily requirement of potassium. Every 100 grams of serving of avocados provides 485 mg potassium that is 14 per cent of daily value. Average are also high on calories.
8.) Fish High in Potassium
Fish is also one of the top foods high in potassium. 100 grams of salmon provides 628 mg of salmon that is 18 per cent of your daily value. Apart from salmon, you can also go for yellowfin tuna, pompano, lincod, halibut, mackerel, herring etc.
9.) Bananas High in Potassium
Banana is a fruit that is mostly like by everyone. It is easy to eat and is tasty as well. It is widely known for its fiber content. Apart from being rich in fiber, it is also a good source of potassium. 100 grams of banana provides 358 mg of potassium that is 10 per cent of daily value.
10.) Mushrooms High in Potassium
You should go for white mushrooms in order to meet the daily value of potassium. 100 grams of potassium provide 396 mg of potassium that is 11 per cent of daily value. You can also go for enoki, shiitake, maitake, portbella and brown or crimini.