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Many health experts agree that getting the right amount of essential vitamins, minerals and nutrients is essential for overall health and wellbeing. Potassium is one of the most important minerals for health, as it has many benefits for the body. Lack of potassium can lead to a wide range of health issues, so it’s important to ensure you’re consuming enough of it. Here’s a look at how potassium can benefit your health and 14 potassium-rich foods you can’t afford to neglect.
How Potassium Can Benefit Your Health
Potassium is a mineral found in many foods, and it’s important for the body to function properly. It helps maintain normal blood pressure, and it’s used for the transmission of nerve signals. It also helps balance the body’s levels of acidity, helps the kidneys work efficiently, and helps with muscle contractions. Getting the right amount of potassium can also help protect against stroke.
Potassium is important for maintaining healthy bones, and it can help prevent osteoporosis. It supports cardiovascular health, too, and a lack of potassium has been linked to chronic illnesses, such as heart disease.
Advantages of Eating Potassium-Rich Foods
There are many advantages to eating potassium-rich foods. Potassium helps keep the body’s cells healthy and it can help to regulate the body’s blood pressure. It can also help to lower cholesterol levels and it may even reduce the risk of stroke. It’s also important for muscle health and can help to reduce muscle cramps.
Potassium also helps to maintain the nervous system, and can help to alleviate stress, depression and anxiety. It helps to reduce the risk of kidney stones, and can help to reduce fluid retention. It can also reduce the risk of developing type 2 diabetes, and can help to improve digestion.
14 Superfoods to Add to Your Diet
There are many foods that are rich in potassium. Here are 14 of the best to add to your diet:
- Bananas: Bananas are one of the best sources of potassium, with 422 mg in one medium banana.
- Spinach: Spinach is a great source of potassium, with 839 mg per cup.
- Sweet potatoes: Sweet potatoes are packed with nutrients, including potassium, with 542mg in one large sweet potato.
- Yogurt: Yogurt is a great source of potassium, with 559mg in one cup.
- Avocado: Avocados are bursting with potassium, with 975 mg in one cup.
- Cantaloupe: Cantaloupe is full of potassium, with 494 mg in one cup.
- Beef: Beef is an excellent source of potassium, with 540 mg in a 3-ounce serving.
- Fish: Fish is a great source of potassium, with 270 mg in one 3-ounce serving of salmon.
- Mushrooms: Mushrooms are a great source of potassium, with 422 mg in one cup.
- Pomegranates: Pomegranates are packed with potassium, with 442 mg in one cup.
- Tomatoes: Tomatoes are loaded with potassium, with 291 mg in one cup.
- Nuts and seeds: Nuts and seeds are a great source of potassium, with 420 mg in one cup of almonds.
- Beans: Beans are a great source of potassium, with 731 mg in one cup of cooked beans.
- Milk: Milk is an excellent source of potassium, with 382 mg in one cup.
Surprising Sources of Potassium
The following foods might not be the first to come to mind when you think of potassium-rich foods, but they can be a great source of this important mineral:
- Coconut water: Coconut water is packed with potassium, with 600 mg in one cup.
- Dark chocolate: Dark chocolate is a great source of potassium, with 535 mg in one bar.
- Kale: Kale is one of the best sources of potassium, with 647 mg in one cup.
- Oranges: Oranges are a great source of potassium, with 237 mg in one medium orange.
- Watermelon: Watermelon is packed with potassium, with 256 mg in one cup.
Smart Ways to Increase Your Potassium Intake
Getting enough potassium can be as easy as making a few small changes to your diet. Here are some smart tips for increasing your potassium intake:
- Choose potassium-rich snacks: Snacking on foods like bananas and oranges can help you increase your potassium intake.
- Add potassium-rich foods to your meals: Adding foods like sweet potatoes, mushrooms, and beef to your meals can help boost your potassium intake.
- Eat more leafy greens: Eating more leafy greens like spinach, kale, and Swiss chard can help increase your potassium intake.
Potassium is an important mineral for health. Eating potassium-rich foods can help to keep the body’s cells healthy and reduce the risk of chronic illnesses. Eating a variety of fruits, vegetables, and other potassium-rich foods can help ensure you’re getting enough of this essential mineral.
- Kanter, M. (2020, April 05). 14 Potassium-Rich Foods You Can’t Afford to Neglect. Retrieved May 17, 2021, from https://www.healthline.com/nutrition/14-potassium-rich-foods
- Sophocleous, A. (2020, November 06). Potassium: What It Is and What You Need to Know. Retrieved May 17, 2021, from https://www.healthline.com/nutrition/potassium-101