The 14 Foods Rich in Potassium

Potassium-rich foods are important in any balanced diet, particularly to prevent muscle weakness and cramps during intense exercise. Potassium is an essential nutrient used to maintain fluid balance, support muscle function, remove waste from the body, help keep the nervous system working properly. Potassium deficiency causes fatigue, irritability and hypertension (blood pressure).

In addition, the consumption of foods rich in potassium is a way to complement the treatment for hypertension because it helps to regulate blood pressure, that is, thus reducing the risks of heart and brain. So, check out the 14 foods rich in potassium .

1. Banana: If you’ve heard about any foods high in potassium , you probably know that bananas are a good source. because each banana contains more than 400 mg of potassium . In addition, bananas are an excellent source of fiber andvitamin B6 and vitamin C.

2. Sweet Potatoes: Sweet potatoes are an excellent alternative to foods rich in potassium . because in just one potato they can provide up to 700 mg of potassium . In addition, it is rich in complex carbohydrates, Vitamin C , beta-carotene, Vitamin B6 , Iron and fiber.

3. Avocado: Avocado is a fruit rich in several nutrients including Potassium . because, in every 100 g of avocado, it contains up to 750 mg of potassium . In addition, avocado is rich in vitamins, minerals and good fats, which makes it a heart-healthy food.

4. Tomato Sauce: a 150g cup of industrialized tomato sauce contains on average between 454 to 650 mg of Potassium . But be careful not to choose a brand that adds sodium and sugar to the sauce.

5. Beetroot: Beetroot is a great option for foods rich in potassium . because every 100g of beet contains about 330 mg of potassium . In addition, its leaves are also edible and another great source of potassium-rich foods , with every 72 g of cooked beet leaves contains up to 654 mg of potassium.

6. Beans: Beans are an excellent alternative to foods rich in potassium . for half a cup of beans contains up to 600 mg of potassium .

7. Cantaloupe Melon: Cantaloupe Melon is a very tasty and nutritious food. In addition, it is a food rich in potassium, as a serving of 134 grams of melon contains 358 mg of potassium .

8. Milk: Although fruits and vegetables are among the best potassium-rich foods , dairy products can also help add the mineral to your diet. A glass of whole milk has over 300 mg of potassium, while the same amount of skim milk contains around 400 mg.

9. Yogurt: Yogurt is a food rich in potassium , as it contains between 350 to 500 mg of potassium per cup, depending on the variety. In addition, it is rich in protein, a fundamental nutrient for the health of the body in general, it also contains probiotics, natural bacteria that can help digestion and keep your intestines healthy.

10. Fish: Most fish will give you at least 10 percent of the recommended daily amount of potassium . Certain fish such as Wild Salmon , Tuna , Halibut and Pacific Cod are best. In addition, most fish are also rich in omega-3 fatty acids andVitamin D.

11. Raisins: Raisins area good alternative to potassium-rich foods , as in a small portion, they contain up to 300 mg of potassium , but be careful with large portions, as the extra amount of sugar can greatly increase the amount. of calories.

12. Carrot Juice: Carrot Juice is an excellent way to keep your health up to date, more than that, it is a source of many nutrients such as vitamins, minerals, antioxidants and amino acids. In addition, it is a great option for foods rich in potassium . because every 2 to 4 glasses of juice contains about 500 mg of potassium .

13. Papaya: Papaya is a good source of many nutrients, especially potassium . therefore, in each serving of 140mg of papaya contains about 360mg of Potassium .

14. Pumpkin: a 130 g cup of cooked pumpkin contains 287 mg of potassium , in addition to a large amount of vitamin A and omega 3.