Potassium rich                  foods

Potassium

For overall proper functioning of body it is important to have proper amount of vitamins and minerals in our daily diet. Like iron, calcium, magnesium, potassium is also a important minerals. That we should always look for. And consider our diet with potassium rich foods

Benefits of potassium -

• It helps in maintaining the stability between sodium as higher amount of sodium intake can increase blood pressure. So potassium plays an important role in maintaining the stability

• Helps in low blood sugar. As proper intake of potassium rich foods can provide relief from the symptoms of low blood sugar

• Helps in muscle relaxation 

• Eating foods rich in potassium can lead to higher bone density. Improved strengthening

• Potassium helps in maintaining normal blood pressure which prevents heart disease.

Potassium defeciency -

• Increase sodium intake

• Poor concentration and memory

• Irregular heart beat

• Muscle cramps

Potassium rich foods -

• Banana - 

provides 358 mg Potassium per 100gm

When potassium name pops up the only one food that came in every ones mind is banana. As it is potassium rich food and also it regulates depression

• Cantaloupe - 

provides 267 mg Potassium per 100gm

One cup diced of cantaloupe has

78% vitamin c 

And 416 mg Potassium 

They are good source of potassium and helps to reduce inflammation and prevent arthritis

• Apricot- 

provides 259 mg Potassium per 100gm

(k) potassium 259 mg (6%DV) 

They are considered to be nutrient dense fruit and are low in calories but high in fiber. Apricots are rich in antioxidants and are good for healthy skin

• Potatoes - 

provides 421 mg per 100gm

They are a good source of carbohydrates and also contains high amount of potassium. One medium baked potato contain 941 mg of potassium about 20 per cent of daily recommendations. They are also good source of vitamin B6, fiber, magnesium and antioxidants.

• Kiwi- 

provides 312 mg per 100 gm

One cup sliced (180g) kiwi contains 561 mg Potassium

Kiwi is a good source of vitamin, minerals and antioxidants. It helps in glowing skin and contains high amount of vitamin c which helps in improving immunity power. They are also said to be a good potassium rich foods

•  Avocado -

 provides 485 mg per 100gm

One cup sliced (146g) contains 708. 1mg Potassium

Avocado helps prevent bad breath, keep eye healthy, and good for maintaining healthy skin. They are rich in monounsaturated fat that helps in reducing bad cholesterol. It is also said that eating avocado can aids in digestion and weight management

• Coconut- 

provides 250 mg Potassium per 100gm

Coconut water is a good source of potassium rich foods

1 cup contains 600 mg of potassium. Other than that it is also high in magnesium, Manganese, and minerals

Drinking one glass of coconut water daily can helps in staying hydrated and relief constipation. It is also sayed that coconut water may reduce blood pressure

• Pomegranate - 

provides 236 mg per 100gm

One single pomegranate contains 665.5 mg Potassium

They are high in antioxidants and are good for skin. The juice of pomegranate helps eliminate free radicals protecting cells from damage

• Spinach - 

provides 588 mg of potassium per 100g

It is rich in vitamins A, C and K, magnesium, iron and may benefit eye health, and reduce blood pressure levels among other health functions. And also helps in preventing arthritis  and a good vegetable potassium rich foods

• Orange - 

provides 181 mg of potassium per 100g

One cup of (180g) orange contains 325.8mg potassium

Regular eating of orange can help in high blood pressure. As orange contains potassium and are sodium free which makes them good for blood pressure

Citrus foods are also good source of vitamin c which helps in improving immunity power

Summary - 

The daily requirement of potassium is recommended to be 3,500–4,700 mg . There are many people who have less potassium intake. And due to which they suffer from disease or poor health. So it is always recommended that instead of taking supplements. We can enrich our diet with potassium rich foods. Proper intake of these foods can help to fulfil the daily requirement.