Potassium is pretty important for the functioning of your body. It helps to relieve cramps, weakness and heartbeats. We require 4700 mg of potassium daily, which is essential for many chemical reactions in the body. But we usually don't meet this requirement.
In today's Article, we'll be discussing 35 foods rich in potassium. From bananas, to pumpkin seeds, to tuna, to halibut, to chicken, we're talking all that AND more...Other Articles recommended for you:
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35 High-Potassium Foods You Need To Start Eating
is essential for many chemical reactions in the body. But we usually don’t meet this requirement.
to pumpkin seeds, to tuna, to halibut, to chicken, we’re talking all that AND more...
Bananas
Bananas can be a quick breakfast,
or a carry-along snack. About 100 grams of banana contains 358 mg of potassium.
Not only do they have high potassium content, they are also packed with the goodness of probiotics.
A combination of essential vitamins and amino acids makes it a great option for heart patients.
Bananas can also pull you out of a bad mood.
Do you like bananas? Which is your favorite banana recipe? Share your
answers with the bestie community in the comment section below.
2. Pumpkin seeds
The kernels & shells of pumpkin seeds have 919 mg of potassium in 100 gms.
That means every part of this seed is densely packed with potassium. It can lower elevated blood
sugar levels, and keep you away from cancer. Top your smoothie bowl with a spoonful of the seeds.
3. Almonds
Honey-dipped, sugar-glazed and fried almonds do not give you the entire benefit.
Plain or roasted almonds can reduce your hunger and help you to shed some extra pounds.
Make sure to include almond oil or almond milk in your cooking.
4. Spinach
enhances eye and bone health, and reduces your chances of getting cancer.
5. Cashew nuts
6. Oranges
Enriched with Vitamin C, it will surely give you glowing, healthy skin.
Oranges help to absorb iron in the body. This makes it a great fruit choice for anemic people.
7. Potatoes
baked potatoes have almost 535 mg of potassium in about 100 gms. They taste great with tuna, cheese,
baked beans, etc. Rich in vitamins and fiber, boiled potatoes can also complement your meal.Looking for answers on all the latest health and wellness news? Hit that “subscribe” button,
and join our millions of followers. Stay up to date on all our great Bestie content…
8. Peanuts
Around 100 grams of dry roasted peanuts contain 705 mg of potassium.
They’re excellent for managing extra weight & heart disease. Avoid fried and salted peanuts.
Unsweetened peanut butter without jam can be an excellent topping for your open sandwich.
9. Mushrooms
a high fiber content. Regular consumption of mushrooms keeps you safe from diabetes,
cancer, Alzheimer's, and heart disease. Be sure to rule out mushroom allergies before eating.
10. Tuna
11. Soybean
vanilla flavored soy milk should be consumed over others. This is due to its lower sugar content.
12. Lima beans
Filled with fiber proteins, iron, phosphorus, and vitamins, lima beans stabilize blood sugar too.
Before we move ahead, here’s another video you might like. Watch and learn
more about the 7 signs of magnesium deficiency.
13. Peas
14. Broccoli
Half a cup of cut and cooked broccoli contains 139 mg of potassium. This cruciferous vegetable helps fight against cancer, gives overall immunity,
and reduces cholesterol. Broccoli stir fry with chicken and potatoes is worth trying.
15. Cantaloupe
This refreshing fruit is packed with Vitamin A & C. It’s considered extremely healthy for your eyes,
bones, skin, and overall immunity. About 100 grams of this fruit contains 267 mg of potassium.
16. Prunes
Prunes relieve constipation in both babies and older people.
It gives you a feeling of fullness and is great for weight watchers. A hundred grams of prunes
contain 732 mg of potassium. The best results for prunes can be found with overnight soaked prunes.
17. Lentils
Lentils prevent constipation and enhance colon health. Filled with protein, fiber, calcium, potassium, and magnesium, one
bowl of cooked lentils is enough to satisfy your gut. Black lentils are considered the healthiest.
18. Halibut
Just a 0.5 fillet of halibut holds 840 mg of potassium. This whitefish is mildly flavored, and is a great source of protein and Vitamin D.
Try baked halibut with herbs if you usually don’t enjoy fish in your meals.
19. Sweet potatoes
Sweet potatoes are great alternatives to simple potatoes. They keep your stomach full. This is extremely beneficial for weight loss.
The fiber content of sweet potatoes relieves constipation. And yes,
you’ve also got a ton of potassium. Roast it, or bake it, it’s delicious either way!
20. Fruit juices
Tired of eating an entire fruit? Well juicing is the next perfect option. Canned fruits are of no use.
They’re simply syrups loaded with preservatives. We recommend you have the
fresh juices of orange tomato prunes, apricots, and grapefruit to get the potassium benefit.
21. Chicken
Roasted chicken breast of about 100 gms gives you 223 mg of potassium. It gives you lots of protein,
calcium, and phosphorus by increasing the overall immunity. It’s excellent for muscle building.
Roasted, baked and boiled chicken is both healthy and tasty.
22. Dark chocolate
Filled with cocoa solids, a 1 oz serving of dark chocolate has 203 mg of potassium. It has some powerful antioxidants,
and keeps away heart disease and blood pressure.
Make things fun by preparing your own trail mix of dark chocolate, seeds and nuts.
23. Codfish
Around 100 grams of Atlantic dried and salted Codfish has 244 mg of potassium. It has all the trace elements like phosphorus, chlorine,
iodine and selenium. Now you may not be familiar with these minerals, but trust me, you need them!
24. Zucchini
It’s rich in antioxidants and Vitamin D. Swap your spaghetti noodles for Zucchini noodles, or dice it up for salad.
One medium zucchini holds 512 mg of potassium.
25. Avocado
This buttery and creamy fruit is a popular choice for your toast.
Around 100 grams of avocado contains 485 mg of potassium. This is more potassium than bananas.
26. Yogurt
Make sure to read labels before buying yogurt. Make sure it has low fat. Around 100 gms of plain, low fat yogurt
gives you 234 mg of potassium. Flavored yogurt should be avoided, as it’s loaded with sugar.
27. Apples
One medium-sized apple will give you 194 mg of potassium. This crunchy fruit improves your gut health and protects you from high blood pressure,
diabetes and stroke. I guess an apple a day will literally keep the doctor away...
28. Carrots
One medium-sized carrot provides
195 mg of potassium. It’s an excellent source of vitamin A, an essential nutrient for healthy eyes.
The fiber content in carrots improves digestion and relieves constipation.
29. Raisins
One tiny box of raisins will give you 104 mg of potassium. Black, green and red raisins relieve constipation. Filled with antioxidants and fiber,
they also protect your bones and teeth. Oatmeal raisin cookies can be a great option for snacking.
30. Cucumbers
They have 147 mg of potassium per 100 gram serving. Cucumbers are low in calories, and high in antioxidants.
Their water content helps keep you hydrated.
31. Beef
Lean ground beef of almost 100 gms will give you 318 mg of potassium. It’s a rich source of vitamin B6 and B12,
which helps fight tiredness. It’s full of protein, and can assist you with building muscle mass.
32. Milk
Milk is considered a complete meal. It provides your body with not just potassium, but much-needed nutrients like calcium, phosphorus,
and Vitamin D. Osteoporosis and bone weakening can be prevented by drinking milk on the regular.
33. Dates
About 100 gms of dates contain 656 mg of potassium. They are a great source of iron. It can curb your cravings,
as it’s naturally sweet. Blend it together with your favorite smoothie to make it sweet.
for whole wheat bread in a sandwich is a smart choice. Just one slice holds 70 mg of potassium.
35. Salt substitute
Simply changing your table salt can give you the benefits of potassium.
Magnesium is another important nutrient and its deficiency can cause asthma,
headaches, migraines, tiredness & insomnia.
Check out the 16 clear signs of magnesium deficiency you shouldn’t ignore. Also,
these are 10 magnesium-rich foods you need to eat to stay healthy.
Go ahead, click one. Or better yet, watch both, and learn more about how to become healthier.
Do you eat a potassium-rich diet? Let us know in the comments below!
Summary:
1. Bananas Bananas can be a quick breakfast, or a carry-along snack. About 100 grams of banana contains 358 mg of potassium. 2. Pumpkin Seeds The kernels & shells of pumpkin seeds have 919 mg of potassium in 100 gms. That means every part of this seed is densely packed with potassium. 3. Almonds Just 1 oz of almonds contains 206 mg of potassium. Besides this, they also contain good fats, fiber, protein, magnesium and Vitamin E. Honey-dipped, sugar-glazed and fried almonds do not give you the entire benefit. 4. Spinach Spinach can be an excellent side dish on a restaurant menu. But it has very few nutrients. On the other hand, boiled spinach has almost 167 mg of potassium in one cup. 5. Cashew Nuts Around 600 mg of potassium are present in 100 gms of cashews. 6. Oranges This tangy pulpy fruit contains 181 mg of potassium in every 100 gms. 7. Potatoes Frying drains potatoes of all their nutrients. We suggest you try recipes that are great for your palate, as well as your body. 8. Peanuts Around 100 grams of dry roasted peanuts contain 705 mg of potassium. 9. Mushrooms Mushrooms contain almost 318 mg of potassium for every 100 grams. 10. Tuna Around 100 grams of tuna contains 522 mg of potassium. 11. Soybean Soybean is a powerhouse of essential minerals like Calcium, Phosphorus, Potassium, and Magnesium. 12. Lima Beans A 100 gram serving of lima beans contains 508 mg of potassium. 13. Peas Green pea is another plant-based protein source for vegetarians. 14. Broccoli Half a cup of cut and cooked broccoli contains 139 mg of potassium. 15. Cantaloupe This refreshing fruit is packed with Vitamin A & C. For more information, please Read the Article until the very end.
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