Foods Rich In Potassium

March 18, 2021 in in Food

Potassium is one of the essential elements that your body requires. Each of your heartbeats needs it, so it literally helps you live. Potassium is responsible for triggering your heart to pump blood to your body throughout the day. Along with that, it also allows your muscles to move, and nerves to work. Potassium also assists the kidneys in filtering your blood. That being said, we are sure you now know how vital potassium is and how strongly our body needs it. Essentially Dubai, but every other part of the world, too, has food rich in potassium. You just need to know what are they!

Below are 8 foods rich in potassium:

Dairy products: Dairy products, especially yogurt, are not only rich in calcium but also in potassium. In fact, it is one of the top sources of potassium in an adult’s diet. A cup of plain yoghurt contains approximately 500mg of potassium, which is considered an adequate amount.

Potatoes and sweet potatoes: Both potatoes and sweet potatoes are rich in potassium. Baked and microwaved sweet potatoes are the healthiest options for a high potassium intake, as they have more calcium than regular white potatoes. Baked potatoes with the skin are the best option, as much of a potato’s potassium is in the skin. One medium baked potato with skin contains 941 mg of potassium. While a baked sweet potato without the skin still on contains 542 mg of potassium.

Avocado: A half-cup of avocados have about 350 mg of potassium which is an excellent amount for such a small serving. Avocados are rich in other nutrients too and are packed with minerals. You can include avocados in your diet as a dip, in salads, and on toast too!

Tomato puree/juice: Tomatoes have several health benefits too. For a high dose of potassium, tomato puree, or juice is the best option. One cup of tomato juice contains about 500 mg of potassium which is more than enough for such a serving. Fresh tomatoes also contain potassium, a medium-sized one having approximately 300 mg of the same.

Lentils: One cup of cooked lentils contains 731 mg of potassium. Lentils make a good addition to soups or stews. People looking for a quicker option can use canned rather than dried lentils.

Watermelon: Watermelon is a tasty, summery fruit, just two wedges of which can give you 640 mg almost 14% of your potassium adequate intake as well as vitamins A and C at only 172 calories.

Coconut water: It is not only a great hydrating drink but also an excellent source of potassium, containing 600 mg or 13% of the adequate intake in just one cup. It’s also a good source of magnesium, calcium, sodium and manganese.

Edamame: They have more potassium in one cup than a banana. In fact, one cup (155 grams) provides 676 mg or just over 14% of the Adequate Intake. What’s more, they’re a great source of vitamin K, magnesium and manganese. Edamame are delicious lightly steamed as an accompaniment to meals.

Written by Lauren Jacobsen, Nutrition Director

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