6 Foods Rich in Potassium

Photo by: Bigstockphoto
Photo by: Bigstockphoto

Potassium is an essential nutrient that builds muscles, improves nerve function and boosts better heart health. This nutrient is considered as heart-friendly because it lowers blood pressure by filtering sodium out of body fluids. Sodium is then safely eliminated from the body as waste. Potassium also keeps the arteries pliant. When the arteries remain flexible, they are able to withstand the pressure from the heart.

According to health experts, you have to take 4,700 mg. of potassium each day. Potassium deficiency leads to chronic fatigue, muscle cramps, dizzy spells, and palpitation. So load up on potassium. We are listing down foods that are great sources of this nutrient:

1. Sweet Potato

Sweet potato is one of the most nutrient-dense root crops there are. And since the summer season us just around the corner, make sure to add sweet potato to your daily meals. Just a medium-sized baked sweet potato yields about 542 mg. of potassium. It’s also loaded with essential nutrients like beta carotene and complex carbohydrates.

2. Avocado

Avocado is a rich source of carbohydrates and healthy fats. Another great reason to add guacamole to your favorite salad is that half an avocado packs 487 mg. of potassium! Avocado contains more potassium than a regular banana. Regular consumption of avocado helps lower blood pressure and cholesterol. It also keeps the heart healthy. That’s because this fruit contains oleic acid, the same nutrient found in olive oil. This monounsaturated fat reduces inflammation and prevents cancer. Avocado also satisfies 26% of your recommended daily allowance (RDA) of vitamin K and 20% of the RDA for folate.

3. White beans

White beans help purify the blood, promotes fat burning and keep the skin healthy. Even better, white beans promote better nerves and muscle functions, relieve stress and protects from gastrointestinal diseases. It’s also incredibly rich in potassium. Just a half a cup serving of potassium yields 502 mg. of this mineral. White beans are also rich in magnesium, complex carbohydrates, and essential vitamins!

4. Yogurt

We know yogurt contain beneficial bacteria that aid in digestion. But this dairy product is also rich in potassium. Just an eight ounce serving of plain yogurt yields around 579 mg. of potassium. Yogurt is also loaded with calcium, protein, iodine. Regular consumption of this healthy snack will prevent high blood pressure, promote faster healing and inhibit weight gain!

5. Spinach

A popular ingredient in salads, spinach contains a staggering 839 mg. of potassium per cup. It’s rich in vitamin A, C, as well as omega-3 fatty acids. Regular consumption of spinach prevents cancer, inflammatory diseases and bone diseases. Nutrients found in spinach also restore better vision, alkalize the stomach and protect from oxidative stress.

6. Artichoke

Artichoke contains a long list of beneficial compounds including potassium. Just a 100 gram serving of artichoke yields 379 grams of this mineral. Artichoke is also rich in vitamin C, thiamin, riboflavin, niacin, folate, and B-vitamins. It helps prevent cancer, reduces the risk of cardiovascular diseases and improves bone health. Artichoke also purifies the liver and improve brain and metabolic processes.


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