Potassium is an essential nutrient which is used to maintain the level of electrolyte in the body.It is the third most abundant mineral which is required for the body for the proper maintenance of the various organs of the body. This nutrient helps to keep the body hydrated and works with the support of sodium and maintains the sodium potassium pump in the body. Potassium helps in the contraction and relaxation of the muscles in the body. Potassium deficiency can occur at any age. It can lead to various health diseases. There are many foods with potassium content which you can eat to fulfill the required level of potassium in your body. These foods are easily available and easy to cook.
Causes of Deficiency of Potassium:
- Hypertension
- Heart Stroke
- Hypokalemia
- Kidney diseases
- Diarrhea
Symptoms of Deficiency of Potassium:
- Fatigue
- Irritability
- Weight gain
- Weakness
- Muscle spasms
List of Foods With Potassium:
Sometimes potassium deficiency may lead to severe health problem. Here is the list of foods with potassium, though, which you can easily cure the scarcity of potassium in your body. Try some of them to keep yourself healthy.
1.) Raisin with Lots of Potassium
Raisin is loaded with plenty of health benefits. This is irreplaceable as a healthy member among the dry fruit family. The potassium present in raisins, helps to relieve the constipation and problems of diarrhea. The other constituents like vitamins, minerals like selenium, phosphorous or so on helps in the absorption of proteins. It is believed that raisins also helps against cancer. It kills the free radicals which are the underlying factors of the cancer. This dry fruit also prevents from anemia as it contains vitamin B complex. A handful of raisins is a great way to eat raisins anytime in a day. You can put them in salad or add them to a dessert recipe. It is easily available and it is among the excellent foods with potassium.
2.) Banana- Rich in Potassium
Banana is a very famous fruit and is liked by almost everyone. It is estimated that an average banana consists of 422mg of magnesium. This fruit is extremely healthy and delicious. The potassium present in it helps in the maintenance of the metabolism of the body. The rich fiber called pectin eases the process of digestion. Along with potassium it contains other minerals too, like calcium, selenium, zinc or so on. The powerful antioxidants like dopamine and catechins kills the free radicals in the body. It reduces the risk of heart disease and many other generative diseases. Unripe banana also improves the insulin sensitivity. You can simply peel banana and eat them. Alternatively, you can make its shake by adding some ice, milk or honey.
3.) Spinach- Full of Potassium
Spinach is enriched with potassium. One cup of spinach contains around 839 mg of potassium. This bright, vibrant veggie is full of antioxidants. The anti-inflammatory properties help to cure the problems like arthritis. It is a good source of vitamin E, A, C and zinc. Intake of spinach helps to cure the several associated risk of clogged blood vessels. The carotenoids like lutein and zeaxanthin maintains the retina and macula of the eye. You can eat spinach by boiling them in water. Also, one can prepare its soup by adding some more vegetables and salt in it. If you don’t like the above ways of eating spinach, one can prepare a tasty dish with it. Eat spinach as it is among foods with potassium content.
4.) Mushrooms Loaded with Potassium
Mushrooms technically belong to fungi kingdom and is rich in potassium. This food helps in boosting up the immune system. It is also full of calcium and vitamin D. The potassium present in mushrooms contributes to the cardiovascular health. As mushrooms are very rich in potassium and low in sodium. It lowers the blood pressure and decrease the risk of high blood pressure. This food also boosts the immune system of the body. The dietary fiber in mushrooms helps in maintenance of weight in the body. You can eat mushrooms by simply grilling them. Also, one can boil them to eat. Alternatively, you can cook some tasty dish of your choice.
5.) White Potato Loaded with Potassium
Potatoes are considered as comfort food. It is full of potassium. Potatoes are known for its various health benefits. The potassium present in potatoes helps in the maintenance of the body. The other minerals are vitamin B6, potassium, copper, manganese, phosphorus. Potatoes also contain the polynutrients that have antioxidant activity. Potassium eases the process of digestion and also makes the muscles strong. You can boil some potatoes in water and eat them. Having potatoes in breakfast is the best choice. You can also make any mouth watering dish of potatoes. It is easily available and is not costly. Add potatoes to your daily diet as it is among famous foods with potassium.
6.) Fish-Rich in Potassium
Fish can be an excellent choice when it comes to potassium content. It provides a good range of health benefits. Along with potassium it consists of many other nutrients like omega 3s fatty acids which is very essential for your body. Eating fish can be very essential to protect aging. It helps to maintain the cardiovascular problems. Eating fish can also reduce the tissue inflammation and alleviates the symptoms of arthritis. Fish also makes you healthy and maintains your health. You can boil a fish and eat it. Also one can make its soup by adding some vegetables and salt. Also, you can cook a tasty dish of your choice from your favorite recipe book. If you are a non-vegetarian, add fish in your meal and enjoy its benefits.
7.) Yogurt – Full of Potassium
This dairy product is enriched with potassium. The other nutrients present are magnesium, vitamin B-12, calcium helps to cure the different diseases in the body. Yogurt contains the friendly bacteria which maintains the overall health. A cup of yogurt every day helps to maintain the blood pressure in the body. When it comes to calcium and vitamin D, this natural bacteria are blended with it. It cures indigestion, blockage, pain and inflammation in the body. You can eat yogurt everyday in your breakfast or lunch. Also one can add water in it and squril it to drink. Other ways of eating yogurt with rice, oats or so on. Add yogurt in your daily diet as it is among rich foods with potassium.
8.) Avocado among Foods with Potassium
Avocado is loaded with potassium. According to a research it was found that an average avocado consists of 975 mg of potassium. They contain more potassium than bananas. This stone fruit helps to cure the various health problems. It is believed that this fruit consists of 20 vitamins, which makes us healthy. Also, avocados contain the natural plant sterol which regulates the heartbeat. The great antioxidants prevent the body from free radicals. You can easily buy avocados from the nearest grocery store. It is best to eat them raw. You can make its easy dessert. Alternatively, you can take out its juice and enjoy it by adding some salt in it.
9.) Coconut Water with Lots of Potassium
It is a delicious and refreshing natural beverage. Coconut water is full of nutrients. It is packed with antioxidants, amino acids and various enzymes. The potassium present in coconut helps to aid digestion and lowers the blood pressure of the body. It works as an electrolyte replacement. Coconut water acts as detoxifier in the body. Coconut water improves the lipid metabolism of the body. The ions in coconut water relieve stress and cures the tumor. There are lots of benefits of coconut water. You can buy coconut from any nearest grocery store. It is cost friendly. Put a straw and drink this natural miracle water.
10.) Apricots among Foods with Potassium
Apricots are among dry fruits, which has a high potassium content. It is estimated that around 100 grammes of apricots contain sufficient potassium that is supposed to get each day. This dry fruit helps to maintain the metabolism of the body. It maintains the blood pressure by allowing proper movements of ions. The high potassium content helps to prevent nausea, fatigue, irritability or so on. You can buy apricots easily from the market. All you need to do is dry the apricots to eat. It will act as a snack or a salad. If you have a choice, then opt the sulfur dioxide free dried apricots.