M15 Potassium-Rich Foods That Pack More Than a Banana
In life, there is no way you can compromise your health. It is the driving factor of keeps us going on and on. From dusk to dawn. To keep this energy at par and get away from deficiencies, we hop on Bananas and triumph the day. But wait, are you stuck with this fruit and derive potassium benefits from it? Well, in reality, there are many potassium-rich foods.
Not many people are aware of other foods high in potassium, the variety of foods incorporating them, and the rich benefits of it. The Consumption of potassium is aimed to fetch you unimaginable health benefits that we must know. Potassium is key in helping nerves, and muscles communicate with one another and maintain the balance of sodium levels. It is also capable of decreasing the risk of stroke, lowering blood pressure levels, and shielding against the loss incurred in muscle mass. What more? It can preserve bone mineral density or any other potassium deficiency one may face in the future.
Top 15 Potassium-Rich Foods
Here is the swooning list of foods that are very high in potassium content. Check out and see if you have it already or not.
The potassium deficiency can be cured if you add this ‘A’ to your diet. Avocados have gained immense popularity for their content benefits. Moreover, these are a good source of Vitamin K and folate and certainly tread low in sodium content. Just half of avocado expels around 487 mg of Potassium content. Eating a whole can garner 20% need of the overall Potassium needed in your diet. Besides being a potassium-rich food, it has some blissful properties of curing high blood pressure and pulls down the salt intake.
The signature ingredient of Mexican foods and a staple in Central and South America, Black beans also come under potassium-rich food. The happy news is that they are rich in fiber and proteins that are enough to rock your healthy diet. A good cup of beans can fetch you a streak of nutrients like calcium, magnesium, and folate. Just soak them overnight, and eat them with like salad or curry. In addition, you can toss plentiful beans into burritos, tacos, soups, or bowl meals.
The dark-purple colored vegetable, beet is reckoned to be a prime source of potassium. Beets are an excellent source of folate too. Roughly one beetroot of 150 grams can fetch you around 518 grams of potassium. By regular consumption of beets, you can help prevent high blood pressure and support blood vessel function and overall heart health too because of the presence of nitrates.
Forget about Soybeans, switching to whole soybeans is the ultimate source of potassium. One of the excellent plant-based proteins, Edamame is the best way to cure potassium deficiency. These potassium-rich foods are traditionally consumed in Japan with mild boil and salt. Apart from that, they also have other key nutrients like vitamin K, magnesium, and manganese. You can blanch, steam Edamame, and have it in a snack, salad, or side dish.
Did you know your favorite Potatoes are the ultimate sources of potassium? You might confuse it with fat-boosting spuds. But if you have it the right way, you can reap a good load of nutrients out of it. Being a staple veggie across the world, Potatoes are capable of providing 150 mg of potassium. As little as a small baked potato is enough to fetch 738 mg of potassium. You can have it as boiled mashed potatoes and dash in some herbs or salt as per your taste.
The lip-smacking Watermelon is a good fruit with considerably higher water content. Its lush red color is reckoned to be a good source of vitamins A, C, and magnesium. Moreover, having 2-3 wedges imbibes around 90 percent of the water, giving you a fuller sensation. Munching just 2 slices is enough to give 640 mg of potassium and contains approximately 150 calories, 44 grams of carbs, 3.4 grams of protein, and 2.2 fiber content. That is enough to ward away potassium deficiency in anyone’s body.
The nutrient-dense Spinach is an essential potassium-rich food. As little as a bowl of spinach can give you a good boost of potassium in your body. This green vegetable is not just a potassium-rich vegetable but has a bunch of other nutrients too like Vitamin A, Vitamin K, folate magnesium, etc. Excess of anything is attributed to giving you harm rather than doing any good. Just 100 grams of raw spinach is enough to meet a day’s requirement of potassium and other nutrients.
We all do like little munching of snacks, the butternut squash is a sweet-tasting squash. The orange-colored fruit is termed a root vegetable. Besides, it is packed with essential nutrients like vitamins A and C, and has smaller amounts of Vitamins B, E, and magnesium. To satisfy your taste buds, mildly roast it and dash in some spices. You can also consume boiled, steamed, or chopped it for making tasty soups.
Home-made Tomato Puree/Sauce
We know tomatoes are rich in lycopene but it’s an exemplary source of potassium. The star ingredient of pasta, the tomato puree is made with peeled and deseeded tomatoes. Only 3 tablespoons is enough to fetch you 10 % of the potassium requirement in one’s body. In case, you wish to opt for ready-made sauces or purees, ensure that they are not made with other preservatives, inactive, coloring, and have less amounts of sugar, etc.
Unflavored, no Greek Yogurt should be in our daily diet. Plain curd yogurt is the best food that is high in potassium. As little as a cup is capable of sufficing up to 12% of potassium needs per cup. Needless to mention, the consumption of yogurt is great in providing you with a good punch of gut-friendly probiotics too
Ever heard about Swiss Chards? No, well no you do! The Swiss chard stalks foods are high in potassium levels. Swiss chard is also known as silver beet, This leafy green vegetable delivers the right amount of nutrition, you can ask for. Whether you’re on the verge of weight loss or have potassium deficiency, Swiss Chards is the best thing you can look up to. A good-cooked Swiss chard is enough to meet the 20% of the AI for potassium. Munch them in a salad or cook them with any vegetable curry.
The lush red pomegranates are one of the healthy, seeded fruits one must have every day. They are a great source of potassium and fulfill 14% of the potassium required in one’s body. You cannot miss out on the fruit for it is also packed with Vitamins C, K, and folate and gives a whopping 4.7 grams of proteins compared to other fruits. Just having a bowl full of pomegranate is enough to make you feel fuller.
With a long shelf life and sweet-to-mouth dry fruit, the dried apricots are the best thing you can ask for. More than being a good source of potassium, they are also a key source of fiber, vitamins A and E. Ideally, have around 6- 8 apricots in a day. In your daily schedule, pop in some dried apricots, mix them with muesli, or garnish them in a fruit salad.
The original plant-based drink, Coconut water is a drink you should start loving now. This mildly sweet drink is one of the potassium-rich foods. It keeps you going all day long and works as an excellent hydrating drink. Besides being rich in potassium, they are good sources of magnesium, calcium, sodium, and manganese.
Not many of you are aware that Sweet Potatoes are way more nutritious than normal potatoes. For the weight checkers out there, sweet potatoes are quite low in fat, pack a small amount of protein, and are a rich source of complex carbohydrates and fiber. You can also mix it with beans, meats, and green vegetables and make the most out of this potassium-rich food.
In a nutshell
So now you can safely bid adieu to bananas and make the most out of these sources of potassium-rich foods. And we promise you, that potassium deficiency will never come near to you. For more such information, stay tuned to us. Any suggestion you wish to give? Comment right below!