Potassium is one of the most important mineral your body requires to perform several functions in order to maintain good health. Potassium plays a significant role in boosting the function of nerves and muscles, maintaining the health of the brain, balancing fluid levels in the body, eliminating excess levels of salt, thereby lowering blood pressure and ensuring good functioning of the heart. Unfortunately, the body does not produce potassium and is dependent on food sources rich in potassium in order to meet the right nutrient levels.
A deficit in potassium leads to dehydration, swelling of the tissues, hypokalemia, strokes, insomnia, depression and several other ailments. With everyone fighting several forms of illnesses, it is important to provide your body with adequate amounts of potassium.
Here is a list of potassium rich food that you must include in your diet to stay healthy –
Sweet potatoes
This tasty and versatile veggie that we love, is by far the richest source of potassium. One sweet potato is loaded with 694 mg of potassium and is packed with fibre, beta-carotene, vitamins C and B6 that charges your body with the right amount of nutrients. They are also known for treating peptic ulcers. So go ahead and mash, bake or grill them to grab all the goodness of potassium.
Spinach
These green leafy vegetables that we have been told to have regularly are a rich source of potassium as well. Besides offering abundant goodness, they offer you adequate amounts of potassium that ensures good health. The green pigment Chloroplast glycoglycerolipid in spinach are considered to be absolutely healthy and are known to fight cancer.
Tomato sauce
Your favourite accompaniment is not only tasty, but also gives you the required dose of potassium. A cup of tomato sauce contains 728 mg of potassium. Keep in mind to go for the ones that are low in sugar or simply cook your own sauce with fresh tomatoes that is undoubtedly tasty and healthy that you can enjoy without any guilt.
Beans
All kinds are beans are a rich source of potassium, but white beans top the list as 600 mg of potassium is present in just half a cup of white beans. Kidney beans, lima beans and split peas also offer an ample amount of potassium. Consider having all kinds of beans if you are lacking in potassium.
Coconut water
This sweet and refreshing drink not only helps you beat the heat, but also helps in beating several health ailments as it contains high levels of potassium. When you sip a cup of coconut water, you provide your body with 600 mg of potassium. They also contain vitamins and iron that makes it the healthiest drink. Drink this natural energiser the first thing in the morning, post workout or quench your thirst during hot afternoons.
Beetroot
Bake them, juice them or slice them; you are sure to get 518 mg of potassium with every cup. Beets are great for your blood vessel, reduce your blood pressure and improve the function of your body. The red pigment in beets is rich in antioxidants that prevents cancer and ensure healthy performance of the heart.
Yogurt
This is another refreshing way to get your dose of potassium during the hot summer days. 8 ounces of plain fat-free yogurt contains 579 mg of potassium. Besides that, it is a rich source of probiotic bacteria that improves your gut health. Dig on to a cup of yogurt, replace mayo with yogurt in your sandwiches, wraps and dips or coat your salads with them.
Avocado
Avocados are a great way to boost metabolism. You can get 1,067mg of potassium from one avocado. They are also a rich source of fibre, antioxidants, vitamins and healthy fats that are good for your overall health and maintaining your BMI. Go ahead and scoop out your creamy avocados to enjoy their taste and goodness.
Dried apricots
Snack on these tasty fruits on a daily basis and you are sure to witness miraculous improvement in your health. Half a cup of dry apricots contain 756 mg of potassium. They are also known to aid in weight loss and help you meet your nutrient requirements.
Banana
How can we miss bananas in a list of potassium rich foods? This insanely tasty and energising fruit is the first thing that comes to everyone’s mind when we talk about potassium. A medium sized banana contains 422 mg of potassium. They also contain fibre, vitamins, antioxidants, magnesium and manganese. Peel off a banana and keep anxiety, depression, diarrhoea and other health disorders at bay.
