Without potassium, the organs and systems of the body would not be able to function properly. We learn about Best Foods to Boost Your Potassium Naturally.
potassium is an important component of the human body because it helps transport nutrients supports the nervous system and helps maintain normal blood pressure levels. And that is why it’s so important to make sure that you’re taking in enough potassium in your diet.
we’re going to talk about some of the healthiest foods that are high in potassium that you can consider adding to your diet to improve your overall health. Be sure to stick around until the end because a few may surprise you.
10 Foods To Boost Your Potassium Naturally
Here are the Top 10 Foods to Boost Your Potassium Naturally.
- Tomato: Tomatoes a medium-sized tomato has around 292 milligrams of potassium, so be sure to add plenty of tomatoes next time you make a salad. Also, note that concentrated forms of tomatoes are more densely packed with this nutrient. A cup of tomato juice and a half a cup of tomato puree both have more than 500 milligrams of potassium. you can add these ingredients to pasta sauces or soups to create a delicious and healthy recipe.
- White beans: White beans are yet another food that just so happens to be loaded with potassium. Some examples include cannellini, navy, lima, and great northern beans. All of which have a similar nutritional breakdown and are excellent sources of potassium. Half a cup of white beans only has around 125 calories but it contains around 400 milligrams of potassium. Beans also provide fiber protein and several other important vitamins make them a key part of a well-balanced diet. You can add white beans to soup stew or chili for a hearty and potassium-rich meal.
- Beets: Beets is the best Foods to Boost Your Potassium Naturally and often overlooked as a potassium source, but one cup of boiled Beets has around 500 milligrams of potassium and only 75 calories. They’re also a good source of nitrates, which are important for blood vessel functioning and blood pressure regulation. If you’re trying to increase your potassium intake to reduce your blood pressure, beets are one of the best choices. You can add raw grated beets to a salad or as a garnish for soup. Just like other root vegetables, beets can also be roasted, boiled, or steamed.
- Squash: Squash-like sweet potatoes, butternut squash is a good source of vitamins, fiber, and other nutrients. One cup of cooked butternut squash has almost 600 milligrams of potassium or 17% of the recommended daily value. You can cook squash in many of the same ways you cook sweet potatoes. Roasted, boiled, or steamed, is a great and filling side dish that goes especially well with warm winter meals. Butternut squash soup is another delicious way to meet your potassium needs.
- Bananas: Bananas are probably the most famous Foods to Boost Your Potassium Naturally, and it’s true that banana are packed full of the nutrient. One medium banana has around 422 milligrams of potassium, which is just over 10% of your recommended daily intake. Bananas are a fairly versatile fruit, too, which makes them a good option for getting in your potassium every day. They make a quick and easy snack on their own, but you can also add banana slices to cereal and oatmeal or make a banana smoothie. You can even make healthy ice cream by pureeing frozen bananas in a blender.
- Sweet potatoes: Sweet potatoes well actually all types of potatoes are packed with potassium but sweet potatoes, in particular, are an especially good option because they contain lots of fiber and vitamins as well. An average size sweet potato has around 950 milligrams of potassium, giving you more than a quarter of your daily requirement.
Additionally, you’ll get more than 700% of your daily vitamin requirement and 65% of your vitamin c intake. There are plenty of great ways to cook sweet potatoes. you can dice and roast them in the oven, boil and mash them or even microwave them for a quick side dish. Some people like to add a pinch of salt to bring out the savory flavors in the potatoes, and others like to add a dash of sugar and cinnamon for a sweeter meal.
- Watermelon: watermelon is a summertime favorite Foods to Boost Your Potassium Naturally for so many people but most don’t realize that it is also a good source of potassium. A cup of diced watermelon has 5% of your daily potassium intake, and an average-sized wedge has about 9%. you can also get vitamins, magnesium, and fiber from watermelon as well. Now you won’t get the majority of your daily potassium from watermelon, but it’s an easy and delicious way to get a little extra nutrition. you could eat watermelon for dessert or breakfast or mix it into a fruit salad to get more potassium in your diet.
- Dried Apricots: Dries apricots not only are they delicious. You can get almost 500 milligrams of potassium just from eating only six dried apricots one thing to keep in mind though make sure to look for a brand without all of the added sugars and other unhealthy ingredients. The fruit itself is sweet enough on its own, and added sugar isn’t ideal for your health (or waistline). If you’re not into dried fruit you can get plenty of potassium from fresh apricots as well.
- Spinach: Spinach is packed with a wide variety of important compounds. potassium is just one of its many nutrients, so it’s an excellent choice for salads and sandwiches. A cup of raw spinach has only 7 calories, but it contains around 167 milligrams of potassium. It can be hard to eat enough raw spinach to get a substantial amount of potassium. So instead, you could try steaming it to reduce its density and make it easier to digest. Cooked spinach makes a great side dish on its own, but it tastes great in pasta sauce, soups, and dips as well.
- Avocados: Avocados are a known superfood around the world with that said many people don’t realize that this Foods to Boost Your Potassium Naturally. In fact, an average-sized avocado contains around 975 milligrams which gives you about 25% of your daily recommended potassium intake. Avocados are full of healthy fats and fiber among other properties that offer many different benefits for the human body. Not only are avocados one of the most potassium-rich foods out there and they’re incredibly versatile as well. You can easily include avocados in your diet by adding them to salads sandwiches and pasta dishes and it makes a great dip or spread as well.