10 Potassium rich foods to include in your diet
One of the main problems with the modern diet is that many of us consume far too much salt, and not anywhere near enough potassium. If you have too little potassium in your diet, it can lead to weak muscles, fatigue, insomnia, and potassium also helps to protect the blood vessels from oxidative stress. Studies have suggested that if you were to reduce your salt intake and increase the amount of potassium in your diet, most people could reduce their risk of suffering a stroke by more than 20%, so there are plenty of good reasons to be thinking about how much potassium is contained in the food that you eat every day. Increasing the amount of potassium in your diet is not difficult to do, because many common foods have a high content of the mineral. To help you boost your intake of potassium, here are ten foods that are rich in potassium.
The daily recommended amount of potassium for an adult is 4,700mg and it is slightly higher for breastfeeding women at 5,100mg. That means, that you should be thinking about the potassium that is contained in every meal. Banana is one of the most popular potassium rich foods, and a small banana contains about 600mg of potassium.
2. Sweet potatoes
Sweet potatoes also rank highly for potassium content. Just a single sweet potato contains approximately 700mg of potassium. Sweet potatoes are also high in fibre, low in calories, and they contain a sizeable dose of beta-carotene too.
3. Sun dried tomatoes
Tomatoes are a good source of potassium, but you get an even more concentrated dose with sun dried tomatoes, or tomato sauces and pastes. One cup of sun dried tomatoes will provide you with about 40% of your daily recommended amount of potassium. It will also provide you with plenty of Vitamin C and fibre.
4. Beet greens
When you next time buy some fresh beet, don’t throw away the greens, because they are one of amazing potassium rich foods and you can eat them as a vegetable, or include them in a salad. They do have a slightly bitter taste, but they are a great source potassium, folate and antioxidants. Half a cup of beet greens contains about 650mg of potassium.
5. Kidney beans
Adding more kidney beans to your cooking will increase your potassium intake as well. You can add them to salads, burritos, stews, and, of course, chilli con carne. One cup of kidney beans will supply you with 600g of potassium and a good helping of the all-important dietary fibre too.
Yoghurt is a good, high protein, snack, or you can eat it on your granola in the mornings for breakfast. It’s also a great source of protein and it contains around 575g of potassium per eight ounce serving. The other great thing about yoghurt is that, most yoghurt contains the pro-biotics that help to keep your digestive system in good working order.
7. Dried apricots
Dried apricots are also included in our list of potassium rich foods. Dried fruit, especially dried apricots, will provide you with a concentrated source of potassium to help you reach your daily recommended amount. The process that is used to remove the water from dried fruit concentrates the goodness to such an extent that you get one third of your daily amount of potassium from just a single cup of dried apricots. Raisins and dried figs contain similar amounts of potassium.
Another thing that potassium does is it helps to keep your bones strong and healthy. All joking apart about the well-known ability of prunes to keep you regular, they also deliver a pretty impressive amount of potassium. A ¾ cup of prune juice will provide you with 530mg of potassium and, one study found that women who ate prunes daily had significantly higher bone density than those who did not.
As well its healthy fats, omega-3 fatty acids, and a host of other vitamins and minerals, one avocado also delivers a whopping 975mg of potassium too. Avocados are so versatile! You can add them to smoothies, add them to salads, and use them in sandwiches. Don’t worry about what you may have heard about avocado containing too much fat, all of the fat in an avocado is the good kind of fat, not the cholesterol forming type.
10. Carrot juice
And we finish our list of potassium rich foods with carrot juice. Just a three quarter cup of carrot juice will give you 500mg of potassium. Aside from all the benefits that that extra potassium will give you, carrot juice really is good for the eyes, too. It can improve your sensitivity to changes in light, hence carrots’ reputation for helping you see in the dark, and it can help to ward of age related macular degeneration.
Do you know other potassium rich foods?