Potassium is an essential mineral nutrient that helps balance pH level and regulates normal blood pressure. More that that, it is also necessary for muscle growth, the health of nervous system and brain function. According to the US Institute of Medicine, a person should consume about 4.700 mg of potassium each day.
Potassium levels in your body can be affected by kidney disease, diabetes vomiting, of hormonal fluctuations or by side effects of some medications. Fruits and vegetables are rich sources of potassium, so you can supply more potassium from the daily diet.
Banana is know for being abundant in potassium, nevertheless, besides this fruit, there are many more that are even richer in potassium. Let’s find out below!
Baked potato (with peeling)
This food contains high potassium content. For your information, a mid-sized potato has about 900 mg potassium. Potato is also a rich source of minerals, vitamin B, vitamin C and about 4 grams of fiber, while the calorie in it is just below 200.
Any kind of dried beans are rich in potassium but white beans is ‘the richest’ – about 400 milligrams in half a cup. This food includes about 9g of fiber, 150 calories as well as other minerals.
One cup of cooked beetroot has more than 1.300 mg of potassium and many other minerals including 5 grams of fiber and 35 mg of vitamin C. While it contains fewer than 40 calories. So it is better if you add beetroot to salads and take the advantages of it.
Baked sweet potato
Sweet potato contains vitamins and minerals, including potassium. A medium-sized baked sweet potato has more than 500 mg of potassium, along with vitamin B, minerals while the fiber content is 40g and only 100 calories.
Prune and prune juice
Prunes and prune juice are excellent sources of potassium. Half a cup of prune or prune juice has about 700 mg of potassium as well as many other minerals, vitamin A and vitamin B.
Nonfat yogurt contains a large amout of potassium – with more than 500 mg in each cup. In addition, you will get a lot of calcium, protein, vitamin D, probiotics and about 150 calories when eating this healthy food.
Products from tomato
When tomato is made into products such as sauces, stews or soup…the amount of potassium is increased. A half-cup of tomato sauce or canned tomatoes contain about 450 mg potassium, along with lycopene, a powerful antioxidant and a lot of vitamins and minerals.
Dried apricots are abundant in potassium with more than 1.000 milligrams in half a cup. They are also rich in vitamin A, iron and niacin. Fresh apricots are not a rich source of potassium, however, the dehydration will help for more nutrients.
Portobello mushroom contains high levels of potassium. For your information, a cup of baked or cooked portobello mushroom has more than 500 mg of potassium and lots of niacin.