Top 10 Foods Highest in Potassium

Top 10 Foods Highest in Potassium

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It is a fact that potassium is good for your health. Together with a low salt diet, potassium helps lower blood pressure and benefits also for your muscular and skeletal health as well. The Recommended Daily Allowance for both men and women is 4,700 mg, so you need to eat plenty of these top 10 foods highest in potassium for a healthier you.

Sweet Potato

Sweet potato has the highest potassium content among the root crops. It has 337 mg of potassium, which supplements for 9% of the RDA. It comes in different varieties and colors which makes it even more appetizing and interesting. In different parts of the world, sweet potatoes are being cultivated, harvested and cooked in many different ways. In Africa, it is sliced and sun-dried and mainly served for breakfast. Africans eat it with smoked fish and peanut sauce. In Asia, most cultures will steam it and serve with dried fish or make it into a sweet treat. For a full dose of potassium in this tuber, you can steam the leaves and stems and make a salad.

Orange Juice

A glass of fresh, raw orange juice will give you loads of Vitamin C, thiamine, folate and potassium. This zesty breakfast staple contains flavonoids and antioxidants which are beneficial to your health. Orange juice is best when prepared from freshly squeezed oranges and the pulps are included so you get the optimum dose of potassium and other nutrients. In the supermarket, orange juice is pretty much available in many forms forms-frozen concentrated, not from concentrate, canned and the freshly squeezed unpasteurized. Although the nutritional contents may differ, take your glass of orange juice everyday together with other high potassium foods to meet your daily requirements.

Beet Greens

Green, leafy vegetables are excellent sources of Vitamin A and Vitamin K. Beet greens contain both these vitamins and almost 655 mg of potassium in just half a cup. These leafy greens are very abundant in the local market and can be used in any dish. You can steam it or sauté and serve it with grilled steak or as a salad.

 

Potatoes

Potatoes are America’s favorite vegetable and one can survive with just being on a potato diet supplemented with milk and butter. One of the foods highest in potassium, potato contains 610 mg of it and 145 calories. It is also rich in Vitamin B6, phytochemicals, minerals and Vitamin C. Be careful when buying potatoes from the market because this root crop can be laced with pesticides, so better opt to find organic produce as much as possible. Potatoes have resistant starch that has the same effects as fiber. It offers protection against colon cancer, provides bulk, lowers plasma cholesterol and triglycerides, improves insulin sensitivity and glucose tolerance, increases satiety, and reduces fat storage. The best ways to serve potatoes are steamed, baked or fried.

White Beans

Just like any other variety of beans, white beans are rich in protein, starch and fiber. A half cup serving of white beans will give you 595 mg of potassium and it is also loaded with iron. White beans can be cooked and prepared in many ways. You have to wash them under running water until clean. You can cook them through the stovetop or using a pressure cooker. Enjoy it with your sandwich by blending cooked beans with olive oil, herbs and spices and spread onto 2 slices of bread. You can also add it to your tomato soup or white chili. If you opt for a salad, you can add cooked white beans to your beet greens and a drizzle of rosemary vinaigrette.

Dates

With 584 mg of potassium in a half cup serving, dates have been a staple food in the Middle Eastern part of the world. In the ancient days, dates were made into wine or freshly eaten during harvest time. Today, there are many ways of eating dates. It can be pitted then stuffed with other nuts, candied orange or lemon peel, cream cheese, marzipan or tahini. Others chop them and use in sweet and savory dishes, such as puddings, cookies or breads. You can also cover dates in chocolate and serve for your parties.

Tomatoes

Tomatoes are so versatile; it can be turned into many different things. You can have 2.8 mg of vitamin E, 34 mg of lycopene, 54 calories, and 664 mg of potassium from a quarter cup of tomato paste. You can also get almost the same amount of nutrients from tomato puree, tomato sauce, or tomato juice. Try adding fresh tomatoes to your salads, or tomato chunks into pork and beans chili, or snack on fresh organic tomatoes.

 

Yogurt

Choose the plain, fat-free yogurt and you get your calcium and 579 mg of potassium from 8 ounces of this healthy snack. Try it with other fruits or as a dressing in your cucumber-dill salad.

 

 

Raisins

Popularly consumed as a snack, half a cup of raisins will give you 543 mg of potassium. Remember to choose organic sources because grapes are just of the fruits laced with pesticides.

 

 

 

 

Clams

It may be a surprise but clams are rich in Vitamin B12, Iron and potassium. A serving of 3 ounces of clams will give you 534 mg of potassium and 126 calories. Make it more delicious by baking it topped with cheese and butter or broil it and squeeze half a lemon and eat straight up or in linguine with white clam sauce.

 

 

Your daily dose of potassium in foods can be achieved by combining these potassium-rich foods into your everyday meals. A heart-healthy life starts by eating foods high in potassium along with other nutritious and healthy foods. Be creative in your food preparation so you never get tired of eating these super foods over and over again.

Mike L. is author and editor at Sowest. Mike has produced and marketed innovative content for many blogs. Stay in touch with Mike on Sowest .

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