Why do you need potassium? You need to eat foods rich in potassium so that your body can maintain fluid and electrolyte balance. A healthy fluid/electrolyte balance is important to avoid fatigue, irritability and high blood pressure. Getting this vital nutrient is delicious by eating these foods high in potassium.
A 100g serving of potassium contains 558mg of potassium. Like spinach, other leafy greens such as kale, Swiss chard, and collards are also beneficial for health because they contain iron, calcium, vitamins, and protein. Leafy greens contain vitamin K that prevents age-related conditions and protects you from issues like bone fragility, heart disease, and kidney calcification.
2. White Beans
A 100g serving has 561mg of potassium. Other beans such as kidney beans, lima beans, soybeans, and many others contain potassium and offer several health related benefits. White beans are low GI food and are loaded with slow-digesting carbohydrates, fiber, protein, and antioxidants that promote wrinkle-free skin. Magnesium in white beans is extremely important to maintain the electrical potential across muscle membranes.
3. Baked Potatoes
A 100g serving of baked potatoes (with skin) contains 535mg of potassium. It also contains vitamin B6, vitamin C, iron, and loads of dietary fiber, especially when you eat it with its skin. Baked potatoes are even better than bananas as far as their potassium content is concerned. A baked potato also has manganese that prevents bone loss.
4. Dried Apricots
If you're looking for one of the best potassium-rich foods, look no further than dried apricots. Even though they are high in (natural) sugar, they are a great source of potassium. A 100g serving of dried apricots offer 1162mg of potassium. Prunes, peaches, and raisins are also great fruit sources of potassium and help prevent heart disease, improve brain function, and regulate blood pressure.
5. Baked Acorn Squash
Every 100g serving of baked acorn squash will have 437mg, which is 12% of your daily requirement of potassium. The good thing with baked acorn squash is that it is loaded with antioxidants, fiber, minerals, and vitamins. It contains vitamin C that boosts your immune system and promotes the production of white blood cells. Vitamin A in acorn squash helps a lot in reducing oxidative stress in the eyes.
While fish like pompano, lingcod, halibut, mackerel, herring, and anchovies contain potassium, salmon provides you with the highest amount of this essential nutrient. A 100g serving of salmon provides you with 628mg of potassium. It is a great source of vitamin D, vitamin B12, and selenium. It also provides you with omega-3 fatty acids, niacin, protein, vitamin B6, and phosphorus. Salmon also has bioactive protein molecules that provide special support for insulin effectiveness, joint cartilage, and control of inflammation in your digestive tract.
A 100g serving of plain, non-fat yogurt offers 255mg of potassium, which equals 7% of your daily potassium requirement. Chocolate yogurt offers more potassium but it contains more sugar and fats too. Potassium in yogurt makes it great for your heart, muscles, and brain, whereas its calcium content strengthens your bones. Live cultures in yogurt also improve your body's ability to absorb calcium.
Did you realize potassium was so important? Like I said at the beginning, it’s fairly simple to get enough potassium. These potassium-rich foods are readily available and easy enough to incorporate into your menu.