Potassium is a vital element that is essential to the complete nutrition of your body and helps balance electrolytes within the body, keeping the pH level in check. This micronutrient also regulates the water consumption and functions in conjunction with sodium at a cellular level to ensure that every cell functions properly. Hypokalemia or low potassium levels can trigger migraines, headaches or dehydration as well as heart palpitations. Numerous foods are naturally rich in potassium, which makes it simple to consume the daily recommended dose of 4700 milligrams a day.
1. Potassium-Rich Avocados
Avocados are high in potassium. A single avocado contains 975 mg. It is also rich in healthy dietary fats in addition which makes it a great option for those suffering from metabolic disorders. Apart from these dazzling benefits, avocados also have vitamins C E, K B6, and C and Niacin, riboflavin, and folate. It is easy to add to a range of dishes.
2. Acorn Squash
The hard-rind squash has a dark green hue and an acorn-shaped shape. The flesh is mild and sweet and, like many other gourds that are rich in potassium. A half-cup of baked acorn squash contains approximately 450 mg, or about 10% of the potassium that is required to sustain the 2000 calories required for a healthy diet. Additionally the squash is high in antioxidants that when combined with potassium, may aid in repair of cells. The squash is cut and then roasted, or stewed, and served as an appetizer or side dish.
Green leafy vegetables like spinach are naturally rich in a variety of essential minerals. One cup of raw spinach has the equivalent of 167 mg. A serving of spinach cooked is greater than 800 mg. It also has more than 100% DRI Vitamin K. It is a great source of non-heme iron as well. Research has proven the benefits of spinach’s anti-inflammatory as well as anti-cancer compounds.
4. Sweet Potatoes
Sweet potatoes are less calorie-dense calories and have lower glycemic indexes than red or white potatoes. This is why they’re an ideal choice for people with metabolic syndrome or who have pre-diabetes. This root veggie is rich in potassium. A single sweet potato baked is about 500 mg. Manganese, as well as Vitamins A and C are also present in sweet dishes.
Salmon is high in potassium and protein. An important component of a balanced diet, this fish is also a source of many other essential nutrients, too. Omega-3 fatty acids, which are essential for the brain’s health, are plentiful in salmon. They work together alongside potassium to improve the health of your brain. A 3-ounce portion of cooked and dry salmon has 534 milligrams of potassium. Omega-3s and the right levels of potassium may help ease depression-related symptoms as well as sharpen your mind and boost concentration. The salmon-based diet may also assist in lower blood pressure, alleviating the eczema and combating the manifestations of ADHD.
6. Dried or Fresh Apricots
Because of their high concentration dried apricots can be an excellent choice to boost potassium levels quickly as well as the tangy fresh fruit can be beneficial. One half-cup of dried apricots is a good source of 750 mg potassium. One cup of fresh apricots is around 400 mg. Apricots’ health benefits include an abundance of antioxidants to help reduce the effects of the effects of oxidative stress on your body as well as vitamin A for eye health and fiber for better digestion.
The whole grapefruit is packed with greater than 300 mg potassium. It is also a good source of vitamin C, which is essential to the health of your immune system. The fiber found in this citrus fruit could help in weight loss through lower calorie consumption as well as research suggests that grapefruit can help to prevent diabetes-related insulin resistance as well as type 2 diabetes by reducing serum levels in fasting periods of this hormone.
Broccoli is superfood in many ways, and is one of the most potent source of potassium in plants. A single serving of broccoli contains approximately 450 mg of the mineral approximately 10% of the 2000 calories diet’s daily recommended dose. Consuming broccoli can also help manage metabolic syndrome since it’s a fibrous plant which can help reduce the blood sugar level. The cruciferous veggie is an excellent food source for vitamin K as well as folate. Broccoli cooked in water or lightly steaming can provide the greatest nutrition benefits.
9. White Beans
White beans are rich in potassium and the fiber in dietary sources. A cup of beans, commonly referred to as cannellini beans, provides greater than 1,000 mg potassium, which is one of the highest levels available however this quantity decreases somewhat when beans are cooked. This legume with a low glycemic index can assist in preventing from storing energy in fat. Magnesium and antioxidants complete the nutritional value of this legume.
Bananas are recognized because of their high potassium levels even though they’re not included in the majority of food items listed. But this fruit that is easy to travel with offers other benefits in addition to add. Vitamin B6 as well as manganese is both present in bananas. Both are essential to repair cells. Bananas help improve the recovery of muscles following any exercise, and can help to balance out the water retention.