Feeling low on energy? It may be an indication of low potassium in your body.
Potassium helps muscles to work and keeps your heart strong, and the blood pressure in check.
To our surprise, Indian meals have plenty of potassium-packed meals to help you remain energetic and stay aligned with your fitness routine.
Through this article, we have highlighted a list of foods that contain potassium that will help you retain your stamina.
From palak paneer to colourful beetroot salad, you’ll have meals to push back your slothy behaviour and introduce the power of potassium in your daily lives.
1. White Beans
Beans are full of potassium, especially white beans, which have about 421mg1 in just 1/2 a cup. They are like a triple bonus: they have fibre to keep your gut healthy, protein to help you build muscle and also keep you full and lastly, beans also contain essential minerals like calcium and iron. Having beans is a very easy way to include potassium in your diet as it can be combined with many vegetables.
2. Beetroot
This colourful veggie has approximately 259 mg2 of potassium in just 1/2 cup. Beetroot is not only rich in potassium but also contains nitrates that help to keep your heart healthy by helping blood vessels function better. These bright-coloured vegetables are full of antioxidants that prevent ageing and it is packed with folate and manganese. You can roast them, toss them in salads, or mix them right into a smoothie for a delicious and potassium-packed boost.
3. Avocados
Avocados aren’t simply tasty—they are packed with potassium too. Just 1 cup of avocado offers you a huge 1120 mg3 of potassium, that’s fantastic for your heart. They are also full of healthy fats, fibre, and antioxidants. Eating avocados may even help you control your weight and maintain your metabolism in proper form. You can mash them on toast and enjoy it with nut butter, add them to salads, or just eat them raw for a potassium-rich and healthy snack.
4. Swiss Chard
Don’t underestimate Swiss chard. This colourful green contains 961 mg4 of potassium in just 1 cooked cup. This nutritional powerhouse is also rich in vitamins A, C, and K, along with essential minerals like iron and magnesium. Plus, its antioxidants combat cell damage, making Swiss chard a delicious ally for universal fitness as well as your daily potassium intake.
5. Spinach
Spinach is not just Popeye’s choice—it is a potassium powerhouse too! When cooked, spinach gives 839 mg5 of potassium in one cup. But that’s not all! It is also filled with other good stuff, like Vitamin A, which is good for your eyes, Vitamin K for strong bones, Vitamin C to boost your immune system and also contains antioxidants. You can enjoy palak in salads, saute it with different vegetables and also have palak paneer to satisfy your taste buds.
6. Parsnips
Don’t neglect parsnips! These creamy white vegetables give 570 mg6 of potassium in 1 cup. Parsnips additionally provide you with nutrition C for your pores and skin and folate, which allows your cells to grow. Plus, their soluble fibre may help lower your cholesterol. You can roast them, mash them, or toss them into soups for a tasty and bendy way to get more potassium.
7. Coconut Water
Want a tasty and hydrating drink? Try coconut water! It’s natural and filled with electrolytes, along with 600 mg7 of potassium in 1 cup. Electrolytes help in maintaining a balance in your body to support your nerves, muscles and heart. So, whether you’re sweating it out at the health club or simply want to quiet down, grasp some coconut water for a yummy and potassium-packed way to hydrate.
8. Bananas
Bananas aren’t only a regular fruit – they are loaded with potassium! Just one banana gives you 451 mg8 of potassium. Bananas are packed with Vitamin C, B6, and fibre. Unripped bananas have a unique ingredient known as resistant starch, which helps your intestine and maintains your blood sugar. Grab a banana for a smooth and attractive manner to get greater potassium on your diet whilst you’re on the move.
9. Orange
Oranges aren’t only for nutrition C – they’re rich in potassium too! A cup of orange juice offers you 496 mg9 of this essential mineral, making it an enjoyable way to get greater potassium for your weight-reduction plan. Oranges are also filled with other minerals like folate and nutrition A, which are required for maintaining a healthy body.
10. Potatoes & Sweet Potatoes
Potatoes are potassium kings! A baked potato with its skin has a massive 1,600 mg10 of potassium. Sweet potatoes also are potassium-packed, providing you with 1,110 mg11 in a big one. Remember, keep the pores and skin on, as it contains most of the potassium, Both these varieties of potato are loaded with vitamins A, C, B6, and manganese. Cook them however you want—roasted, mashed, or baked—in a delicious and versatile manner to get a great boost of potassium.
Conclusion
An adult individual’s daily potassium requirement for his or her body varies from 2600-3400 mg12. You can plan your diet according to the potassium content and add these ingredients to your day-to-day diet plan.
These natural foods are also rich in antioxidants that help in skin tightening for a youthful look. Therefore, forget processed foods and supplements and add the above to your diet for a healthier and more energised you.
Frequently Asked Questions
What drink is high in potassium?
Orange juice, prune juice, tomato juice, carrot juice, milk, tea, and coffee are all examples of drinks that are high in potassium which keeps our minds and bodies healthy.
What is the main use of potassium in the body?
Potassium is a mineral that is important for many body functions. Potassium plays a role in the transmission of nerve signals, muscle contractions, fluid balance, and various chemical reactions in the body.
What are the 3 main functions of potassium in the body?
It helps your body’s nerves to function and muscles to contract. It helps your heartbeat stay regular. It also helps move nutrients into cells and waste products out of cells.
References
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