Foods sources of potassium include salmon, coconut water, white beans, clams, beet, tomato, parsnips, avocados, orange juice and orange, butternut squash, black beans, yogurt, and watermelon
Like protein and dietary fiber, your body needs a considerable amount of potassium as well. This nutrient is essential to promote several bodily functions along with fluid and electrolyte balance in your body. Potassium deficiency is dangerous as it leads to sudden fatigue, hypertension, and irritability. However, you should also avoid too much of the mineral as well.
Although it is a rare case, consuming excessive salt can contribute to an overdose of potassium. This over-consumption often results in vomiting, nausea, or even worse – cardiac arrest. It is worth noting that your body does not produce potassium.
You can find supplements which you should not consume until your doctor recommends. It is safe to obtain potassium via the following food sources as they do not hurt your health.
13 Top Foods That Are High In Potassium
One fillet of grilled salmon contains 683 mg of potassium. Isn’t it great! When you consume it regularly, salmon prevents the risks associated with hypertension. Potassium is of the minerals that protect your heart from oxidative stress as well.
You can consume baked or grilled salmon along with a sautéed vegetable. And, incorporate it into soups or stews to maintain potassium levels in your body.
2. Coconut Water
Your body needs electrolytes to balance the pH levels in your body. These electrolytes promote proper functioning of nerves. Plus, electrolytes keep your body hydrated. You will be surprised to learn that coconut water is not only a refreshing beverage, but it provides a slew of electrolytes as well and potassium is one of them.
You can get up to 600 mg of potassium just by sipping on some fresh coconut water on a hot day. Moreover, replacing carbonated beverage with coconut water can also become a great way to develop healthy habits.
3. White Beans
A considerable amount of potassium can become a convincing reason to eat a bowl of white beans. One serving of white beans contains 829 mg of potassium which is enough for your daily requirement. You can also add vegetables, like corn or tomato, to prepare a nutritious and delicious meal. Beans are one of the plant-based foods which vegan or vegetarian always look for.
White Beans benefits includes enhancing cardiovascular health, a good source of protein, combating cancer cells, enhancing cognitive function, boosting and maintaining energy, helps blood related disease, helps treat anemia, optimizing blood circulation, helps in detoxification, delays wrinkle appearance, manage cholesterol and blood sugar, and a good source of antioxidant.
Apart from selenium and protein, clams contain 18% of potassium. The potassium in clams reduces inflammation in your body. The adequate levels of potassium prevent the occurrence of inflammation in the first place.
Therefore, make clams a part of your diet and prevent debilitating health problems like inflammation. You should visit your doctor in case of chronic inflammation and avoid treating it via self-medication.
This dark red root vegetable is ideal to treat anemia. However, beet is also a powerhouse of potassium. One cup of cubed beets contains 518 mg of potassium which protects your organs against oxidative stress.
Moreover, obtaining potassium from beets reduces high blood pressure and facilitates blood vessel functionality. Beets are also a nutritious option that you can add to your salad.
Tomato, tomato juice, or even tomato products like tomato sauce are packed with potassium. You can get 17% of the mineral just by consuming one cup of diced tomatoes. Nutritionists recommend incorporating organic tomatoes into your diet as it fights factors associated with prostate cancer.
It is also one of the fruits that blend in well with several recipes. You can opt for one or more tomatoes and add them to your salad or prepare mouth-watering curries to stock up potassium in your body.
Nutritionists encourage consuming root vegetables due to the nutrient in them. Parsnips are a root vegetable similar to carrots and are white in color. You can obtain up to 572 mg of potassium from parsnips.
Take note that potassium balances high cholesterol levels and prevents birth defects. If you are looking for ways to incorporate it into your diet, add some parsnips to soups and stews and boost your health.
Many people love the creamy texture of avocados. However, it is an unknown fact that avocado contains around 20% of potassium. You can eat one medium-sized avocado on a daily basis to balance potassium levels in your body.
Avocados are also a source of monounsaturated fats that help maintain your cardiovascular system. You can add it to your smoothies, salads, or prepare dips to get all the goodness hidden in avocados.
9. Orange Juice and Orange
If you consume orange juice to obtain vitamin C, increase its consumption as it provides 11% of potassium. Orange juice is one of the most delicious juices that helps ward off free radicals and strengthen your immune system. It also help to improve mood, support dental health, and prevent constipation.
You should also eat a whole orange to get potassium and prevent the symptoms associated with metabolic syndrome.
10. Butternut Squash
One serving of butternut squash is loaded with 582 mg of potassium. Although you can incorporate butternut squash into many recipes, preparing guilt-free mac and cheese using these fruits is one of the delicious ways to eat it.
So, to maintain potassium levels in your body, do not forget to buy one on your next grocery shopping trip. Butternut Squash benefits includes supporting eye health, preventing anemia, improving bone density, promoting digestion, help fight inflammation, and support immune system.
11. Black Beans
Black beans can become your ultimate source to obtain a considerable amount of potassium. This versatile food source blends in well with almost every food option. Whether it is salad, soup, or stew a handful of boiled black beans add flavor and nutrition to your meal at the same time.
You can also consume one cup of black beans without excess spices or sauces to get 739 mg of potassium. Black beans are a fantastic food source for growing children. Senior people can also consume one cup of beans after consulting with their doctor.
Plain, flavored, whole or low-fat, yogurt benefits your health. One small cup of unsweetened and unflavored yogurt can provide up to 573 mg of potassium. Therefore, make is it part of your daily diet immediately. You can consume plain yogurt with nuts and berries to get a dose of potassium in the morning.
Yogurt benefits includes nourishing the hair, regulating cholesterol level, enhancing the skin, prevention of yeast infection, supporting the immune system, and promoting weight loss. It is also useful in lowering the risk of colorectal cancer and diabetes mellitus and improving bone health
There is nothing as convenient as obtaining potassium via refreshing and juicy watermelon. A wedge of watermelon does not only quench your thirst in a hot day, but provides around 641 mg of potassium as well. You can also prepare delicious watermelon juice to boost levels of potassium in your body. Furthermore, this fruit has 90% water that makes a light yet nutritious snack for obese individuals.
Watermelon helps manage diabetes, fight free radicals, support heart health and it’s a great source of energy and water. Also it helps prevent exhaustion and heat stroke, and promote digestion.
No question, potassium is necessary for maintaining electrolytes, cholesterol, and blood pressure levels. We suggest obtaining potassium from natural food sources to protect your health against adverse effects. In case of potassium deficiency, consult with your doctor and avoid self-medication.