Foods High in Potassium

(Dr.Waseem Razaq, )

Potassium is an essential mineral that is needed by all tissues in the body. It is also referred as electrolyte as it carries small amount of electrical charge that activates various cells and nerve functions. Potassium is found in many foods we eat;it is important for a range of essential body functions including:
• Normal water balance
• Blood pressure
• Nerve impulses
• Digestion
• PH balance
• Heart rhythm
• Muscle contractions

It’s considered an essential nutrient because our body can’t produce it. Therefore, we must get potassium from foods to meet our recommended daily needs, also known as the Daily Value (DV), however, people not getting enough potassium through their dietswill needsupplements to get required amount of potassium. Following are the best foods packed with potassium and are considered good food sources of potassium:
1. Banana: Bananas are rich in the potassium; one medium sized banana contains 9% of the DV of potassium.
2. Avocado: Avocado which is packed with healthy fats, vitamins and minerals is also a very good source of potassium as a whole avocado will provide us 15% of the DV of potassium.
3. Spinach: We know spinach is one of the most nutrient dense foods, 90 grams of raw spinach contains 11% of the DV of potassium.
4. Pomegranates: One whole fruit of pomegranate gives 14% of the DV of potassium.
5. Water melon: Along with other healthy nutrients 570 grams of water melon contains 14% of the DV of potassium.
6. Dried apricots: 65 grams of dried apricots contains 16% of the DV of potassium.
7. Tomatoes: 100 grams of tomato provides us 5% of the DV of potassium.
8. Butternut squash (sweet pumpkin): Around 200 grams of butternut squash contains 12% of the DV of potassium.
9. Potatoes: One medium sized boiled potato provides 12% of the DV of potassium.
10. Beets: One cup of boiled beets gives of 11% of the DV of potassium.
11. Beans: One cup of white beans will provide 21% of the DV of potassium. The same serving of black beans provides 13% of the DV.
12. Legumes: Legume family includes lentils, chickpeas, soybeans, and peanuts, all of which are high in potassium. For instance, one cup serving of lentils packs 15% of the DV for the mineral, while the same serving of chickpeas, soybeans, and peanuts provide 10%, 19%, and 23% of the DV, respectively.
13. Fish: Fish is also a good dietary source of potassium, for example, just 154 grams of cooked cod provides 12% of the DV, and 150 grams of haddock offers 11%, similarly 154 grams of cooked salmon provides 21% of the DV, and the same serving of tuna boasts 17% of the DV.
14. Other good food sources of potassium: Broccoli, sweet potatoes, nuts, chicken, beef and mutton, dairy products, leafy greens, cantaloupe, oranges, coconut, coconut water and fruit and vegetable juices are also considered good sources of potassium.


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Dr. Waseem Razaq
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