Top 10 Potassium Rich Foods | High Potassium Foods
In this video we’re going to talk about the top 10 potassium-rich foods so before starting please like this video and subscribe to this channel for our future updates potassium is an electrolyte and a mineral that your body requires in order to function properly it aids in the maintenance of normal blood pressure the transfer of nutrients into your cells and the
Maintenance of proper nerve and muscle function when it comes to potassium the adequate intake ai in healthy adults is 4 700 milligrams but regrettably the majority of people do not get enough potassium through their diet for some bananas are a good option because they are well known for being high in potassium with one medium-sized banana typically providing 422
Milligrams or nine percent of the daily allowance bananas on the other hand are not the only potassium rich foods here are the top 10 potassium rich foods so let’s start number 10 avocados avocados have become incredibly popular and fashionable in recent years and for good reason avocados are not only high in healthy fats but they are also a particularly good source
Of vitamin k and folate one half of an avocado 100 grams contains 487 milligrams of potassium which accounts for 10 of the daily recommended intake if you consume an avocado in its whole you’ll obtain 20 of your daily potassium requirements in one sitting furthermore avocados may be beneficial to patients who suffer from high blood pressure who are frequently advised
To increase their potassium intake while decreasing their salt sodium intake their recommendation comes from a research titled dietary approaches to prevent hypertension dash potassium’s ability to lower blood pressure has been confirmed by additional study in this area avocados the majority of fruits low in salt content half an avocado has only seven milligrams of
Salt which is less than point five percent of the recommended daily intake rdi number nine sweet potatoes sweet potatoes like avocados have grown in popularity in recent years and are frequently used as a substitute for potatoes and recipes the potassium content of sweet potatoes is particularly high with one medium-sized sweet potato containing 541 milligrams or
12 percent of your daily recommended potassium intake in addition sweet potatoes are low in fat contain a tiny amount of protein and are a rich source of complex carbs and fiber among other nutrients they’re also a good source of vitamin a with one sweet potato providing more than 400 percent of your recommended daily intake assemble a satisfying and well-balanced
Dinner by serving these delectable root veggies alongside lean protein sources such as beans or pork dark greens or colorful vegetables and a small amount of oil number eight spinach in terms of nutritional value spinach is without a doubt one of the most nutrient dense vegetables available one cup 156 grams of frozen spinach contains 540 milligrams of potassium
Which accounts for approximately 12 percent of the daily recommended intake it also contains a significant amount of other nutrients the same serving size provides 366 percent of your recommended daily allowance rda for vitamin a 725 for vitamin k 57 for folate and 29 for magnesium all of which are essential nutrients as an example around 3 cups 100 grams of raw
Spinach contain 558 milligrams of potassium which accounts for approximately 12 percent of the ai keep in mind that 100 grams of raw spinach appears to be a far larger portion on your plate than the same amount of frozen spinach number seven potatoes potatoes are a starchy root vegetable that is still considered a staple diet in many places throughout the world
One potato 136 grams has 515 milligrams of potassium which is 11 of the recommended daily allowance in fact according to one study potatoes are the finest dietary source of potassium with a small baked potato providing 738 milligrams of potassium or roughly 16 of the daily recommended intake the potassium content of potatoes on the other hand may vary depending on
The soil in which they are grown there are many different varieties of potatoes available because potatoes are consumed on a regular basis in many parts of the world they may be a significant contributor to the amount of potassium consumed by people in their diets number six coconut water coconut water is a refreshing and hydrating beverage you can purchase it on
The internet it’s a fantastic natural alternative to sports drinks since it contains important electrolytes that aid in the transport of water into your cells as well as natural carbohydrates that supply energy during exercise or restore glycogen stores that have been depleted afterward one cup 240 milligrams of coconut water provides 600 milligrams of potassium
Which is approximately 13 percent of the daily recommended intake it also contains significant amounts of magnesium calcium sodium and manganese it’s especially pleasant after a hot workout when served cooled with ice number five white beans white beans can refer to a variety of legumes including navy pea beans cannellini white kidney beans great northern beans
And lima beans even though bananas are often praised for their high potassium level one cup 179 grams of any of these beans contains twice the potassium of a single medium-sized banana one cup of cooked white beans has 829 milligrams of potassium which accounts for a whopping 18 percent of the daily recommended intake in addition one cup contains 28 to 61 percent
Of the recommended daily intake rdi for different b vitamins white beans are also a good source of iron and plant-based protein which is why they are so popular because they contain over 19 grams of fiber and only one cup 179 grams they are also quite filling due to their high fiber content white beans are highly adaptable and may be readily incorporated into your
Diet for example as an element in salads or stews among other things you can locate them on the internet number four black beans black beans sometimes known as turtle beans are a staple food in central and south america where they are consumed in large quantities they’re frequently found in dishes such as burritos and soups you may even order them on the internet
Despite the fact that white beans contain somewhat more potassium than black beans the latter are nevertheless a very good source of the mineral one cup 172 grams of black beans has 611 milligrams of ai which is 13 of the daily recommended intake however because black beans include phytates which might interfere with your body’s ability to absorb minerals it is
Possible that not all of the potassium is utilized it’s impossible to tell you how much these phytates may interfere with the absorption of minerals such as potassium but if you’re using dried beans it’s preferable to soak them overnight before cooking with them this procedure will aid in the reduction of the amount of phytates in the body number three pomegranate
Pomegranates are a multi-seeded fruit that is about the size of an orange and can be found in a variety of colors ranging from red to purple pomegranates are extremely nutritious and contain many seeds they’re an excellent source of potassium with one fruit containing 666 milligrams of the mineral this translates to somewhat more than 14 percent of the total
Ai furthermore pomegranates are high in vitamin c and k as well as folate and have a greater protein level than other fruits 4.7 grams of protein per fruit to be exact than most other fruits however they contain significantly more calories than most fruits as well as a significant amount of natural sugars pomegranates on the other hand include 11 grams of fiber
Which can aid to delay digestion and keep you feeling fuller for a longer period of time number two tomato paste it is created from peeled and seeded cooked tomatoes which are then pureed and used in recipes this concentrated condiment enhances the flavor of all tomato-based sauces and foods by concentrating the flavor tomato paste is available for purchase on
The internet just three tablespoons or around 50 grams contain 486 milligrams of potassium which is a little more than 10 of the daily recommended intake tomato paste is also a good source of vitamin c as well as lysopene a phytonutrient that has been shown to have health benefits keep an eye out for tomato pastes that have sugar chemicals or preservatives added
To them it is recommended that you choose a product that contains the fewest numbers of ingredients number one butternut squash butternut squash is a winter squash that has a sweet flavor although officially a fruit it is prepared in the same way as a root vegetable one cup 205 grams of butternut squash has 582 milligrams of potassium which is more than 12 percent
Of the daily recommended intake it’s also a good source of vitamins a and c as well as b vitamins vitamin e and magnesium albeit the amounts are very minor butternut squashes can be roasted boiled steamed or diced and added to soups for a substantial filling meal what do you think of our list which things do you like from the above list let me know in the comment
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Top 10 Potassium Rich Foods | High Potassium Foods By 1 Post Medicine
