Potassium is a vital mineral that our body needs for many things, and since our bodies cannot produce potassium it has to come from us eating food.
Sadly though the majority of people (In the West) don’t get enough potassium as they should, because of poor eating habits.
I believe it’s also due to the lack of Fruits & Vegetables in the typical Western meals that has also played its role.
Getting enough potassium is vital for our bone and heart health. It’s even more so for people with high blood pressure and is highly likely to decrease heart disease and the risk of a stroke.
So now I will show you the 10 foods that are high in potassium and need to be eaten ASAP!..
Spinach is a very nutritious vegetable to eat. Spinach for one, can provide 18% of the RDI (Recommended Dietary Intake) for potassium.. making it a great choice if you’re looking to increase your intake!
It provides nearly four times what is recommend for you during a single day for Vitamin A, and ten times more for Vitamin K, it has plenty of Calcium.
All of these nutrients mentioned are important for our bone health, metabolism, vision and our immune system. Leafy greens in general, like Spinach, are also full of antioxidants.
Oranges and citrus fruits are well known for being high in Vitamin C, they are also good source of potassium for us to eat.
Oranges are very rich in Folate, Vitamin A, Thiamine & Antioxidants.
Talking of Antioxidants, the Antioxidants found in Oranges help improve our bodies’ ability to fight free radicals, heart disease and inflammation.
Now some of you may be thinking “What about Orange juice?” and the answer is no to shop bought Orange juice (Click Here) I suppose if it’s homemade, providing you don’t go overboard with too many oranges.. because of the amount of sugar involved would be detrimental to your health.
Sweet Potatoes & Potatoes
I know Potatoes get a lot of flack and not always considered the most nutrient- dense vegetables. However, they are one of the best foods for potassium that is available to you.
Take a large baked potato it (299 grams) provides you with 34% of your RDI.
Most of the potatoes’ potassium is found in the flesh, but one-third of the potassium content is found in the skin.
For this reason consuming unpeeled potatoes gets you the most of this important mineral.
Sweet potatoes, are a starchy tuber and are also a respectable source of potassium. A large sweet potato (180 grams) provides 18% of our RDI.
Yet potatoes and sweet potatoes are not just great sources of potassium. They’re also very high in Vitamin C, Vitamin B6 and manganese.
Not to mention, Sweet potatoes provide nearly four times the RDI for Vitamin A in just 100 grams (3.5 ounces).
Bananas are renowned for being a great source of potassium. Yes, one medium-sized Banana contains 422mg of the RDI for potassium.
The tasty fruit is also very rich in Vitamin C, Vitamin B6, Manganese, Magnesium, Fibre and antioxidants.
Ripe Bananas tend to be higher in sugar than any other fruits, however, green Bananas are low in sugar and high in resistant starch, which help controls the blood sugar and improve gut health.
Green Bananas are also used as a home remedy for diarrhea.
The banana’s convenient & versatile, that along with its natural packaging makes it a very easy and healthy way to increase your potassium intake on the go.
Avocados are very healthy and nutritious and tasty.
They are heart-healthy and the monounsaturated fats are very rich in Fibre, Antioxidants, Vitamin C, Vitamin K, Vitamin B6 and Folate.
Avocados are of course great source of potassium. Just one medium sized Avocado provides 20% of the RDI for potassium.
The high antioxidants, healthy fats and fibre found in Avocados are the reason for their effects on our health.
Avocados are also great for our Heart health, Metabolic syndrome and Weight management.
Eating Avocados is a must. The rich potassium content of Avocados along with the other health benefits (Click Here) make them the smart choice for helping you get the potassium you need.
Yoghurt is a great source of Calcium, Riboflavin and Potassium. Also because Yoghurt is fermented it also contains bacteria that are healthy for our guts.
Yoghurt is beneficial for our weight maintenance too. When buying yoghurt, as I’ve said many times before, be sure to buy Greek Yoghurt/Plain as fruit-flavored Yoghurt has lots of added sugar in it.. which we don’t want to be consuming because of the chronic diseases that come with added sugar.
If plain old Yoghurt is too bland for you then sweeten it with some fresh fruit or nuts instead.
Salmon is packed with quality protein, healthy omega-3 fats and many vitamins and minerals.. Including potassium.
When you are eating fatty fish as rich as Salmon you’ll feel the host of health benefits that come with it, the one that sticks out is the lowered risk of getting heart disease.
I decided to add this because a lot of you have been struggling in indecision of what Fish to eat for potassium, and have asked many times.. so confusion over! Go and get your Salmon right now!
Coconut water has become a very popular health drink to consume. It is sweet but low in sugar and high in electrolytes.
Our body needs electrolytes for balancing PH (Potential of hydrogen) , and muscle function plus hydration.
What’s great for us is that one of the electrolytes is potassium. Drinking one cup (240 grams) of coconut water will provide you with (600mg) of potassium of your RDI.
Coconut water’s high content of electrolytes makes it great drink for rehydrating after a heavy workout, and much better for you than Lucozade which is packed with added sugar.
Parsnips are the white root vegetable that are very similar to carrots.
Parsnips are good source of Vitamin C and Folate, which is essential for skin and tissue health, cell division and preventing birth defects.
Also Parsnips have soluble Fibre in them which helps reduce your cholesterol levels.
Last but not least dried Apricots! When you dry a fruit, you concentrate all of its properties, and for this case dried Apricots have far more potassium in them than their fresher counterparts.
A (100 gram) serving of dried Apricots has a third of how much potassium you’re supposed to get daily, so you’re already winning when you start eating these.
When eating dried fruits though be aware that many times sugar is concentrated in them, which means you’ll want to keep any eye on the amount you’re eating. A handful is more than enough. Any more will do more harm than good, and ruin your efforts for the weight loss/health goals you’re going for this year!
I really enjoyed sharing this with you guys. Please do let me know though…
What Do You Make Of All This?
What Potassium Filled Foods Are You Looking Forward To Eating More Of Now?
Are You Willing To Drink Coconut Water To Rehydrate Yourself?
What Changes Have You Made Since Reading This?
Of course Any other questions are always welcome, just leave a comment below
Until Then Ciao
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