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Potassium-Rich Foods for Good Health

By Madhusudhan Tammisetti

Potassium is a mineral and works as an electrolyte that keeps the kidneys, heart, and other organs in the body running smoothly. Within the body's cells, it works with sodium, another essential electrolyte, to generate nerve impulses, contract a muscle, and support cardiac function. Maintaining or increasing potassium consumption has also been shown to reduce the likelihood of some health problems and disorders, such as stroke, hypertension, osteoporosis, and kidney stones.

The average adult requires 4,700 milligrams of potassium each day, though recommendations differ depending on life stage and disease condition. Hypokalemia (low potassium) may lead to exhaustion, muscle cramps and weakness, and irregular heart rhythms. Although a shortage of potassium in the diet is rarely the cause of a potassium deficit, individuals should maintain sufficient intake and electrolyte balance by eating potassium-rich foods mentioned below.

Cannellini Beans

Beans, in general, are rich in protein, but cannellini beans have the most potassium in the bean family, with 21 percent of the daily value (DV) per 1 cup cooked beans.

Beans are a perfect way to increase your nutrition when cooking, and they go well with every kind of vegetable or meat. High-protein canned bean recipes are a good place to start.

Juices

Since whole fruits are high in fiber, they're often preferred over juices. But don't dismiss juice entirely. Both carrot juice and prune juice are high in potassium, with a cup of carrot juice containing 689 milligrams and a cup of prune juice containing more than 700 milligrams.

Both pomegranate juice and orange juice are healthy choices, with 500 milligrams per cup. It's advised to keep an eye on the servings due to the sugar content.

Avocados

Avocados are high in healthy unsaturated fats, Vitamin E, Vitamin C, and fiber and are one of the better potassium-rich keto foods. One avocado contains 21 percent of the daily value of potassium. Avocados are a filling and nutritious food that can be eaten for breakfast, lunch, or dinner.

Lentils

Lentils are rich in potassium, iron, and plant-based protein, and a cup of cooked lentils contains 16 percent of your daily value of potassium. Lentils make a good base for any meal, whether vegetarian or meat-based, thanks to their versatility. Lentils are available in different colors such as green, black, yellow, and red, each of which has slightly different levels of nutrients.

Bananas

While several people are aware of bananas being rich in potassium, they're also high in fiber and Vitamin C. One big banana may contain 10 percent of the DV for potassium. Bananas are perfect oatmeal toppers, and granola tastes amazing on its own and may act as the key ingredient for many a bread and muffin recipe.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Mansfield, Tex.

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