Potassium is a very important nutrient to keep fluids and electrolytes in the body under control. Lack of potassium can cause fatigue, high blood pressure, nervousness, etc. This mineral protects blood vessels from oxidative damage and keeps them elastic. An adult should consume about 4,700 milligrams of potassium per day. Even excessive consumption of potassium is harmful to health, so you should consume it in moderation. Some of the richest foods in potassium are:
Sweet Potato. Of all the foods known to man, the sweet potato is the best source of potassium. One sweet potato contains about 700 milligrams of potassium and only 131 calories. It is also rich in fiber, beta-carotene and energetic carbohydrates. No matter how you eat them (boiled, fried, mashed, etc.), sweet potatoes are one of the healthiest and tastiest foods you can eat.
Tomato sauce. Fresh tomatoes are good, but tomato sauce is an even better source of potassium. 1/4 cup of tomato sauce contains about 660 milligrams of potassium. Tomato juice has only 400 milligrams of potassium. So, if you want to add more potassium to your diet, make pasta with tomato sauce more often.
Beetroot. If you’ve been throwing away the beetroot until now, it’s time to stop. They contain about 650 milligrams of potassium in just 1/2 cup.
Beans. White beans are the best source of potassium, compared to other types. Just 1/2 cup contains about 600 milligrams of potassium.
Yogurt. 226 grams of yogurt contains 579 milligrams of potassium. Do not buy fruit yogurt, because they contain a lot of sugar, but add fresh fruit to plain yogurt if you want to enrich its flavor.
Prunes. Just 3/4 cup of prune juice contains about 530 milligrams of potassium. Prunes also help strengthen bones.
Carrot juice. 3/4 cup of fresh carrot juice contains about 500 mg of potassium. Besides being high in potassium, carrots and other vegetables are also good for the eyes.
Fish. Fish contains nearly 500 milligrams of potassium per 3 servings. Potassium isn’t the only reason you should include fish in your diet. A study conducted by Harvard University has shown that regular consumption of seafood (not canned) increases life expectancy and reduces the risk of death from heart disease by 35%.
Pumpkin. In addition to being a rich source of vitamin A and fiber, and with less than 50 calories, pumpkin is also rich in potassium. Just ½ cup of pumpkin contains 448 milligrams of calories.
Bananas. When it comes to potassium, we all think of bananas. A medium-sized banana contains about 400 milligrams of potassium.
Milk. Milk is an excellent source of potassium. One cup of milk contains about 382 milligrams of potassium.
Orange juice. 3/4 cup of freshly squeezed orange juice contains about 355 milligrams of potassium. It is also an excellent source of calcium, folic acid and B vitamins.
