An essential nutrient that the human body cannot produce itself, potassium is required to maintain normal blood pressure levels, and healthy nerve and muscle functions, as well as aids towards the maintenance of normal fluid levels in our bodies. Potassium-rich foods are necessary for the healthy functioning and maintenance of the body. There are a number of foods high in potassium that help in promoting nerve, muscle and heart functions. Although potassium deficiency is a rare occurrence, it is important to maintain a proper balance between potassium, sodium, magnesium and other electrolytes for optimal health. Getting enough potassium levels through potassium-rich foods is necessary for maintaining good health and overall well-being. Here are the top fruits and vegetables with potassium that are essential for good health.
Here are some healthy food sources which are rich in potassium
1. Sweet potatoes
Sweet potatoes are not only a good source of potassium, but also other essential vitamins and fibres. It is one of the best foods for potassium, which can be found in both the flesh and the skin of sweet potatoes. Sweet potatoes are a great source of potassium in food when thoroughly washed, but unpeeled. The starchy tubers present in the sweet potatoes when baked are a great source of potassium.
2. Beets
A root vegetable which is naturally sweet, beet is a food high in potassium. One of the top 10 foods high in potassium, beets can be consumed as boiled or sliced raw to gain the maximum nutrients. Not only a great source of potassium in food, beets are also rich in folate and manganese. Moreover, the pigment present in beets is rich in antioxidants and helps fight the body against inflammation and damage. Consuming beets also improves blood vessel function and helps in decreasing the risk of heart disease.
3. Bananas
One of the best foods for potassium, bananas are not only nutritious but also delicious. Other than being one of the top 10 foods in potassium, bananas are also rich in vitamin C, magnesium, antioxidants and fibres. Bananas aid towards managing blood sugar levels, and improving gut health. A highly potassium-rich food, bananas are easily available and are among the healthiest fruits and vegetables with potassium.
4. White beans
Beans and lentils, in general, are good sources of potassium, however, white beans are one of the best foods for potassium. Not just a potassium-rich food, white beans are also high in calcium and iron levels. A bowl of white beans everyday really helps in maintaining the daily potassium requirement of the body. A food high in potassium, consuming white beans has shown significant reduction in the risk of strokes.
5. Parsnips
Parsnips are white root vegetables which are similar to carrots. A high source of potassium in food, parsnips are also rich in vitamin C. Consuming parsnips promotes skin and tissue health, and cell division, as well as supports foetal growth and development. Parsnips also help reduce cholesterol levels.
6. Apricots
There are a number of fruits and vegetables with potassium, apricots are one such potassium-rich food. Apricots can be had fresh or dried apricots can be consumed as well, which is equally beneficial. It is recommended that one should purchase apricots without added sugar to gain the maximum of nutrients. A very good source of potassium, apricots can be included in salads or during mealtime.
7. Tomato juice
Fresh tomatoes are among the top 10 foods high in potassium, however, tomato juice is highly recommended to get more potassium. Concentrated forms of tomatoes in the form of puree or tomato stew are equally beneficial as well. Adding tomato puree or consuming tomato juice regularly can act as a good source of potassium.
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8. Avocado
Creamy as well as delicious, avocados are among the best foods for potassium. Not only are avocados potassium-rich foods, but also have high levels of vitamins C, E, and K, as well as monounsaturated fat. A tasty food high in potassium, avocados can be consumed in salads, toast, pasta or even raw.