13 Potassium-Rich Foods To Include In Your Diet To Reap Its Numerous Health Benefits

What’s the first thing that comes to mind when you think of potassium-rich foods? For most people, it will be bananas. Yes, bananas are a well-known source of potassium, however, they are not the only foods rich in potassium. Many other foods contain just as much (if not more) of this important mineral that is essential for numerous body processes. Before we move on to the list of potassium-rich foods, it is important to understand their health benefits.     

Potassium is an electrolyte that helps in maintaining fluid and blood levels in the body. Besides, potassium assists in other vital body functions such as maintaining normal blood pressure, muscle contractions, digestion, nerve impulses, and heart rhythm. However, since your body doesn’t produce potassium naturally, it is important to consume this mineral through foods rich in potassium.

Potassium Rich Foods List

• Bananas
• Avocado
• Spinach
• Watermelon
• Coconut water
• Dried apricots
• Potatoes
• Beans
• Beets
• Tomato Puree
• Raisins
• Salmon
• Yam

A diet low in sodium, and high in potassium can help lower blood pressure and reduce the risk of heart diseases. The good news is, you can get enough potassium through food, as it is widely available in most fruits and leafy vegetables. Below, we have compiled a list of potassium-rich foods that you can easily incorporate into your diet. 

Bananas

Bananas are among the most widely known potassium-rich foods, and a medium-sized banana contains approximately 422 mg of potassium, which is 9 percent of RDI (Recommended Dietary Intake). Not just potassium, banana is jam-packed with other important nutrients and has incredible health benefits that make it more than just a yummy fruit. Besides, they are really affordable, and can be used in smoothies, milkshakes, pancake recipes, and more! 

Avocado

We all know that avocados contain healthy fats, but not many know they are also potassium-rich foods! A single avocado packs 15% of RDI, which is a lot! It contains more potassium than a banana and can greatly benefit people with high blood pressure, who are often suggested to increase their potassium and decrease their sodium intake. Avocado is also a vitamin E-rich food, making it a healthy addition to your breakfast. 

Spinach

No surprise here! Spinach is a well-known iron rich food, but did you know it contains a good amount of potassium too? We get it, we’re not a big fan of this green, leafy vegetable either, but it is undeniable that spinach has an impressive nutrient content. About 3 cups of raw spinach can provide 11% of the daily value of potassium. Besides, it also contains vitamin A, folate, magnesium and vitamin K. 

Watermelon

Is there anyone who doesn’t love this fruit? It’s tasty, and has high water content, making it the perfect fruit to gorge on during summers! It is also a potassium-rich food and just 2 wedges of watermelon can provide 14% of the daily value for potassium.  It also contains protein, fiber, magnesium, vitamin A and C. 

Coconut Water

Did you know this hydrating drink is also rich in potassium? Just 1 cup of coconut water is enough to provide 13% of the RDI for potassium. It is a much healthier alternative than any sugary beverage, and also helps replenish electrolytes after a workout. 

Dried Apricots

Dried apricots are potassium-rich foods that also make for great snacks! As little as half a cup of dried apricots can provide 16% of the daily value for potassium, making it a food rich in potassium. Besides, dried apricots also contain fiber, vitamin A and vitamin E, and they can easily be incorporated into your diet. 

Potatoes

Potatoes have earned a bad reputation mainly because of the high amount of carbs that they contain. However, did you know potatoes are excellent sources of potassium? Yep, you read it right. A medium-sized baked potato can provide about 941mg of potassium, but remember that a lot of the potassium content lies in the potato’s skin. Potatoes also contain vitamins A, C, B6, and manganese. 

However, you need to be cautious of how you consume potatoes. While baked potatoes are naturally low in sodium, you might wanna avoid salt seasoning over it if you wanna cut back on sodium intake. 

Beans

You might already know that most beans are fiber and protein-rich foods, but did you know that they are also potassium-rich foods? Kidney beans, white beans, and lima beans contain a good amount of potassium, and can easily be incorporated into your diet. Just one cup of white beans contains twice the amount of potassium found in a banana and can provide a whopping 21% of the daily value for potassium. 

Beets

Beets are fiber-rich foods that are known to be good for your overall heart health. Not just that, they are also excellent sources of potassium and folate! A cup of boiled beet boasts 11% of the daily value for potassium and can be easily added to a salad. 

Tomato Puree

Tomatoes, as well as tomato products, are foods rich in potassium, and half a cup of tomato paste or tomato puree contains approximately 549mg of potassium! In India, a lot of veggies are cooked in a tomato-based curry sauce, so you need not necessarily do anything extra to add tomatoes to your diet. 

Raisins

Raisins (kishmish) are among the most-loved dry fruits and are potassium-rich foods with numerous health benefits. They are excellent sources of potassium, and just half a cup of raisins contains approximately 618mg of potassium. These nutrient-filled powerhouses also contain iron, manganese, and calcium, making them a healthy addition to your diet. 

Salmon

While potassium is widely found in fruits and veggies, fishes such as salmon are also potassium-rich foods! Half a filet of salmon can provide about 684mg of potassium, and it is also linked with a reduced risk of heart disease, making it a healthy option to include in your diet.

Yam

Yams are also excellent sources of potassium, and a single cup serving of cooked yam can provide more potassium than 2 medium-sized bananas! 

So, ready to include these potassium-rich foods in your diet? 

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