Potassium is not just a chemical you might have played around within your chemistry class, but an incredibly important mineral important for the proper functioning of the human body. Many of us might be indulging in a potassium rich diet without even knowing which food is high in potassium. Let us read the article below to know about some potassium-rich foods that are easily available. We will also discuss the amount of potassium these food items provide as per your daily recommended value.
Benefits of Potassium
Potassium is a useful mineral salt that is very essential for the proper functioning of the human body. Its importance is not taken much into consideration, but without the required amounts of potassium in the body, a person can feel fatigued and develop many other health concerns. Potassium is very reactive in water. You might have seen this feature of potassium while conducting an experiment in your chemistry class. It is an electrolyte that helps to reduce water retention. It also protects the body against stroke and osteoporosis. Potassium also helps to bring your blood pressure down.
When it comes to its quantity in the human body, it is the third most abundant mineral. Potassium helps to regulate muscle contractions, fluid balance, and nerve balance. Most food items in our daily meals contain potassium in good quantities, but here is a list of some potassium-rich superfoods that you must include in your diets to get this useful mineral in abundance.
Potassium Rich Foods
These are considered the highest source of potassium as they provide around 830 mg of potassium in just 1 cup. Eating a cup of white beans completes 18% of your daily potassium requirement from your diet.
Two hundred forty-five grams of yogurt provides around 11% of your daily recommended dose of potassium. It is commonly eaten for breakfast or lunch in most homes. You can even have flavored yogurt.
Potatoes and Sweet Potatoes
Potatoes and sweet potatoes are also rich sources of potassium. There is a hype that these foods are fattening, but in reality, they are very healthy if taken in the right form. If you bake a large potato, you get around 34% of your DRV, and if you bake a large sweet potato, you get 18% of your daily recommended amount of potassium.
One cup of roughly chopped beetroot has 518 mg of potassium. It completes 11% of your DRV. Beetroot also contains other essential minerals such as manganese, nitrates, and folate.
You can either have them in puree form or in the whole form. Tomatoes are rich in potassium. One cup of roughly chopped tomatoes contains 17% of your DRA. One cup is roughly equal to 244 gm of chopped tomatoes.
This citrus fruit is more popular for its amount of vitamin C, but it is also rich in potassium. A cup of orange juice contains 11% of your daily potassium requirement in a day.
Spinach is more popular because of its iron content. But along with iron, a cup of cooked spinach, i.e. 180 gm of cooked spinach equates around 18% of your DRA. You also get other minerals and vitamins from spinach such as vitamin A, K, manganese, and calcium.
These are rich sources of potassium. A medium-sized medium-ripe banana offers 12% of your daily intake of potassium.
You can also enjoy coconut water if you are looking for potassium-rich foods. You can get around 600 mg of potassium from one coconut water. This amount equals 13% of your DRV.