Potassium rich foods are a vital part of the balanced diet. This essential mineral helps to regulate the body fluids, promotes waste removal and helps muscular function. Not only this, it also aids the functioning of the nervous system. People with hypertension must include potassium rich foods in their diet because it helps to lower the blood pressure and the risk of stroke as well. The deficiency of potassium leads to fatigue, muscular weakness, depression, insomnia, and cardiovascular disease. To avoid these problems include sufficient amount of potassium-rich foods in your diet.
Potassium Rich Foods List:
1.) Banana Rich Source of Potassium
Banana is believed to be the highest potassium rich foods. A single banana has approximately 400 mg of potassium. The good thing about nanas is that it immediately refills your stomach and work as hunger buster. It boosts the metabolism and is good for overall health as well.
2.) Sweet Potatoes High in Potassium
Sweet potatoes are of the highest potassium rich foods. Yes, they are! Do you know a single potato is loaded with 694mg of potassium and it contains only 131 calories. In addition, it is packed with a huge amount of beta-carotene, fibre and carbohydrates. You can have it in any form right from mashed, stuffed, grilled, and baked or fried. It is delicious and healthy in all the forms so and get a plate of sweet potatoes for yourself.
3.) Beet Greens Rich Source of Potassium
Another food in our list of potassium rich foods is beet greens. Many of us throw the green leaves of the beetroot but do you know it is one of the healthiest foods. As they say, good things come with bitter taste similarly the leaves are slight bitter however they are packed with a huge amount of potassium. So you from know consume both beetroot and its leafs. Beet is loaded with antioxidants and a rich source of folate. You can cook it or just have it raw!
4.) Tomato Sauces Rich in Potassium
Fresh tomatoes are a great source of beta-carotene and its paste is one of the potassium rich foods. A quarter cup of tomato paste has 664mg potassium. And half cup of puree contains 549mg of this essential mineral. Moreover, tomato juice also contains a good amount of potassium. It has approximately 400 mg. So if you want to add potassium-rich foods in your diet then try different recopies of tomatoes. However, tomato sauce is healthiest among all.
5.) Yogurt Rich Source of Potassium
Another food in our list of potassium rich foods is yogurt, especially the plain yogurt. Even buttermilk is a good source of potassium but it has less potassium content as compared to plain, non-fatty yogurt. Its goodness does not end here yogurt also contains probiotics that promote the digestion. To get the best of it consume 3-4 cups of yogurt. You can also substitute it with mayonnaise.
6.) Beans High in Potassium
Beans especially white beans are one of the great potassium rich foods. The half cup of beans serves nearly 600 mg of this vital mineral. However, do not underestimate the nutrient value of other beans such as split peas, lentils and kidney beans. They all are equally nutritious. In addition, beans are good for the heart and a good source of fibre. So from today include beans in your diet. Otherwise, you will regret later.
7.) Prunes Rich in Potassium
Prunes are also a rich source of potassium. A 3/4th cup of the prune juice is loaded with 530mg potassium. Whereas the half cup of stewed prunes has approximately 400mg potassium. Moreover, these dries plums make your bones strong. So all the women out there start including prunes in your diet.
8.) Clams Rich Source of Potassium
3 ounces of clams are packed with 534 mg of potassium which is more than sufficient for a healthy body. Clams are a good source of Vitamin B12 as well. You can use it in pasta or can try any other recipe with it. In any way make sure that you include this in your diet.
9.) Molasses High in Potassium
Molasses is a healthy substitute for sugar. So all of you cannot resist without sugar, consume molasses. A single tablespoon of blackstrap molasses has nearly 500mg of potassium. Isn’t it too good! All you have to do is lick one tablespoon of blackstrap molasses and you are good to go. However, it is very necessary to select a good quality of molasses.
10.) Carrot Juice Rich in Potassium
Carrot is a good source of beta-carotene and its juice is high in potassium. A 3/4th cup of the carrot juice delivers 500mg potassium. Moreover, this red vegetable is good for eyes. So eat one raw carrot regularly. And for spare results drink a glass or two of carrot juice. You can also try other healthy recipes of carrots.
11.) Soybean High in Potassium
Soybean and unprocessed soy products are a rich sources of the potassium and protein as well. The nutrients present in the soybean prevent the inflammation and promotes the healing process. Moreover, it is good for skin. Well, a half cup of soybean is equal to 500mg of potassium.
12.) Fish Rich Source of Potassium
This is surely good news for non-vegetarians or people who love fish. Well, yes it is one of the healthiest foods. Talking about the different fishes. Tuna has 500 mg of potassium. However, farm-raised rainbow trout and cod have a maximum amount of potassium. In a recent research, it is found that regular consuming fish will increase your lifespan. Moreover, it can also reduce the risk rate of the heart diseases. So what are you waiting for get your favourite fish for today’s meal.
13.) Milk Rich in Potassium
A glass of milk does not only impart a good amount of calcium, in fact, it provide a sufficient amount of potassium as well. A cup of skimmed or non-fatty milk has 382 mg of potassium. If you do not like milk they do not force you rather try different smoothies and milkshakes that will help you to provide a fair amount of this vital mineral.
14.) Orange Juice Good Source of Potassium
The list of potassium rich foods is incomplete without the addition of orange juice. Orange is a rich source of Vitamin C and a ¾ the cup of the orange juice has 355 mg of potassium. In addition, it is a good source of folate, vitamins and calcium as well. So what are you waiting for go and have a glass of fresh orange juice.
15.) Winter Squash High in Potassium
Winter squash is also one of the potassium rich goods. The best thing is it has very few calories. So you can consume it regularly. Whereas, a half cup of winter squash has 448 mg of potassium. Moreover, it is loaded with essential vitamins and fiber that are body need for smooth functioning.