Potassium is an important mineral required for proper functioning of muscles. We need the mineral for making the nervous system healthy. It helps in controlling body fluids also. Taking potassium rich foods helps in preventing hypertension and stroke. It helps in preventing deficiency symptoms like depression and sleeplessness. Taking potassium foods helps in curing weak muscles and fatigue. The mineral helps in preventing blood vessels diseases. The daily requirement of potassium for adults is 4,700 mg. We will tell you about some foods that contain potassium. Following are the top 10 easy to eat potassium rich super foods.
10 Easy To Eat Potassium Rich Super Foods:
Banana is the best food for getting potassium through diet. The fruit is rich in other nutrients like magnesium and vitamins. You can satisfy the craving of sweet foods by eating banana. It is a delicious fruit that is easily available in all parts of the world. Eat the fruit whole or mix it with oatmeal. You can enjoy banana smoothie also.
Avocado is another fruit with lot of potassium. The fruit is rich in fiber and healthy fats also. Many people like to eat the fruit whole while some like to make smoothie with it. You can make many types of dishes with avocado. Guacamole is one very tasty avocado dish popular among people.
Potato is the most easily available and inexpensive food that contains potassium. It is rich in other nutrients like vitamin, Iron and carbohydrate. You should avoid fried potatoes. Eat them after boiling or baking it. Don’t add cream, butter and cheese to potato. Eat potato vegetable and other dishes. Enjoy it with hummus.
Sweet potato is another healthy vegetable with lot of potassium in it. It is a low-calorie vegetable with 131 calories in one sweet potato. A single piece of this vegetable contains 694 mg potassium. The vegetable contains some other nutrients like carbohydrates and beta-carotene. You can eat the vegetable after baking or grilling it. Enjoy it fried or boiled and mashed.
Green Leafy Vegetables
Green leafy vegetables are a rich source of potassium. One cup cooked leafy green vegetable contains 839 mg potassium. Spinach is the best leafy greens for you. Collard greens, beet greens and kale also contain lot of potassium. Do include these vegetables in your diet.
Kidney beans are the other healthy foods that contain high amounts of potassium. It is rich in fiber also. You should include the food in your diet. One cup cooked kidney beans contains 600 mg potassium. Eat it as a salad or mix it in burritos.
Yogurt is a very nutritious dairy food with high amount of potassium in it. Eight ounces yogurt contains very high potassium, which is equal to 531 mg. You can prevent symptoms of potassium deficiency by eating yogurt. Always choose yogurt that contains very low fat. Avoid flavored yogurt with sugar.
Some dry fruits contain lot of potassium. One and a half ounce of raisins contains 322 mg potassium in it. Therefore, you should eat raisins. Since raisins have high sugar and calories, you should take them in limited amounts.
Dry Apricots And Dates
Dry apricots and dates are healthy sources of potassium. One-fourth cup dried apricot contains 257 mg potassium. Dates are rich in potassium. You can get 167 mg potassium by eating a single date. Looking at the high potassium content, you should include dry apricots and dates in your diet.
Apart from being rich in omega 3 fats, fatty fishes are the best sources of potassium for non-vegetarian people. Salmon is the best fatty fish for getting potassium. Hundred grams of salmon contains 628 mg potassium. Some other fatty fishes that are rich in potassium are herring, tuna, mackerel and halibut.