Top 10 Foods That Are High in Potassium
In this video we’re going to talk about 10 foods that are high in potassium so before starting please like this video and subscribe to this channel for our future updates potassium is a mineral that the human body needs for a range of functions potassium must be obtained from food because the body cannot generate it on the other hand the majority of americans do
Not obtain enough potassium from their meals this is primarily owing to the average westerners diet lack of fruit and vegetables healthy people in the u.s are advised to ingest 4 700 milligrams per day potassium deficiency in the diet is detrimental to the bone and heart health it’s critical for those with high blood pressure and it may reduce the risk of heart
Disease and stroke these are the top 10 potassium rich foods number 10 avocados avocados are nutrient dense flavorful and unusual fruits they’re high in monounsaturated fats which are good for your heart as well as fiber antioxidants vitamin c k and b6 folate and pantothenic acid avocados are high in potassium as well potassium is found in one cup 150 grams of
Mashed avocado avocados beneficial health effects are most likely due to their high quantity of antioxidants good fats and fiber avocados have been found in studies to be good for heart health weight loss and metabolic and metabolic syndrome avocado consumption is linked to a better diet a lower bmi body weight waist circumference and a lower risk of metabolic
Syndrome avocados are a great way to meet your nutrient needs because of their high potassium level as well as their other beneficial characteristics number 9 bananas bananas are well known for being a high quality source of potassium in fact the banana has 451 milligrams of potassium per serving besides being delicious this fruit is also high in vitamin c and b6
Magnesium fiber and antioxidants while ripe bananas tend to be higher in sugar green bananas are lower in sugar and high in resistant starch which may help regulate blood sugar levels and enhance gut health in some people according to research green bananas and green banana powder may aid in the enhancement of fullness the relief of constipation and diarrhea and
The promotion of weight loss in certain individuals because of the banana’s handy and natural packing it’s a convenient and nutritious option to enhance your potassium intake while on the go number eight orange and orange juice citrus fruits such as oranges are recognized for their high vitamin c content but they’re also high in potassium potassium is found in
One cup 248 grams of orange juice it’s also high in antioxidants folate vitamin a and thiamine according to observational studies people who drink orange juice on a regular basis are more likely to meet their vitamin and mineral needs and eat a healthier diet they’re also less likely to be overweight or to suffer from metabolic syndrome oranges and their juice
Also include a significant number of antioxidants which may aid the body’s ability to combat free radicals inflammation and heart disease furthermore drinking orange juice enriched with calcium and vitamin d may promote bone health especially since high potassium consumption may be beneficial however keep in mind that orange juice contains more sugar and less
Fiber than the full fruit as a result instead of drinking juice as a source of vitamins and minerals it’s best to focus on eating the fruit if you decide to consume orange juice make sure it’s 100 juice with no added sugar number seven tomato sauce potassium is abundant in tomatoes and tomato products such as tomato sauce potassium is included in one cup 245
Grams of tomato sauce other minerals such as manganese and vitamins such as vitamin a c e and b6 are abundant in tomatoes tomatoes also contain beneficial plant chemicals such as lycopene which may help combat inflammation and lower the risk of prostate cancer inflammation blood vessel dysfunction and insulin resistance are all improved significantly in a small
Study of people with metabolic syndrome who were given tomato juice four times a week for two months a drop in the ldl bad cholesterol and a slight increase in hdl good cholesterol were also observed in these subjects tomatoes are a fantastic choice for heart health because of the positive effects of potassium and lycopene on heart disease risk factors number six
Swiss chard swiss chard is a leafy green vegetable that’s extremely high in nutritional content it’s a powerhouse of nutrients cook swiss chard has 961 milligrams of potassium per cup 175 grams it also contains vitamins a k and c as well as iron magnesium and manganese as well as fiber with a very high fiber level in the same way that spinach kale and other leafy
Green vegetables have have beneficial plant chemicals that function as antioxidants to protect your cells swiss chard also has these antioxidants to protect your cells number five spinach spinach is a vegetable that’s extremely healthy in addition cooked spinach which has 839 milligrams of potassium per cup it’s a fantastic choice for people looking to enhance
Their potassium consumption it also contains over 4 times the recommended daily allowance of vitamin a 10 times the recommended daily allowance of vitamin k approximately 25 of the recommended daily allowance of calcium and nearly 85 percent of the recommended daily allowance of manganese these nutrients are essential for the proper functioning of the metabolism
The health of the eyes the health of the bones and the immune system dark leafy green foods such as spinach for example are high in antioxidants for example spinach also includes antioxidants such as flavonoids which can aid in protecting cells from damage during the cooking process number four parsnips parsnips are a white root vegetable with a similar look to
Carrots they’re commonly used in baking in one cup 160 grams of parsnips potassium is present in the amount of 570 milligrams parsnips are also a good source of vitamin c and folate which are both essential for a variety of functions including maintaining skin and tissue health cell division and assisting in the growth and development of a developing fetus on the
Other hand the soluble fiber in parsnips may be good for decreasing cholesterol levels number three beets beets are available in a variety of colors including deep red purple and white among others this root vegetable has a naturally sweet flavor due to its high sugar content the potassium content of a half cup 85 grams of sliced and boiled beets is 259 milligrams
Per cup beets are also high in folate and manganese among other nutrients aside from that the pigment that gives beets their vibrant color also functions as an antioxidant which may aid in the prevention of oxidative damage and inflammation beets also have a high concentration of nitrates which may have beneficial effects on blood vessel function high blood
Pressure and athletic performance the potassium content of beets may also aid in the improvement of blood vessel function as well as the reduction of the risk of developing cardiovascular disease number two potatoes and sweet potatoes white potatoes are one of the most nutritious sources of potassium available in the food supply a large baked potato 299 grams has
1 600 milligrams of potassium potatoes are particularly nutritious since potassium can be found in both the flesh and the skin so it’s best to eat them whole and unpeeled sweet potatoes roasted in the oven are another starchy tuber that’s high in potassium each 235 gram serving of this huge vegetable has 1110 milligrams of potassium on the other hand potatoes
Are not only a good provider of potassium they also include vitamins a c b6 and manganese among other nutrients number one white beans potassium can be found in abundance in beans and lentils alike white beans are one of the best sources of potassium with half a cup containing 421 milligrams of potassium or 130 grams why beans are high in calcium and iron and
Are a rich source of protein aside from that one half cup of white beans contains 4.9 grams of fiber which accounts for 18 of your daily fiber requirement aside from that they’re a fantastic source of plant-based protein beans have a significant amount of fiber and antioxidants which can help to reduce inflammation enhance intestinal health and lower the chance
Of developing heart disease and diabetes furthermore a large study with nearly 250 000 participants discovered that consuming 1 640 milligrams of potassium per day was associated with a 21 percent lower risk of stroke what do you think about our video please let us know in the comments area below if you enjoyed this video and want to hear from me again please
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Transcribed from video
Top 10 Foods That Are High in Potassium By 1 Post Medicine
