According to an article written by Healthline, potassium is an important mineral and electrolyte that your body needs to maintain regular blood pressure, transfer nutrients into cells, and maintain normal nerve and muscle function......READ THE FULL ARTICLE>>>
Avocados are high in monounsaturated fats, vitamin K, and folate. Additionally, avocados may benefit those with high blood pressure, who frequently require an increase in potassium and a decrease in sodium. Avocados, like the majority of other fruits, are sodium-free.
2. Sweet potatoes
Sweet potatoes are frequently used in place of white potatoes. They’re a nutrient-dense approach to supplementing your potassium consumption.
Sweet potatoes are low in fat, include a trace of protein, and are high in complex carbohydrates and fibre. They are a good source of vitamin A, which is necessary for vision.
Combine these delectable root veggies with a protein source such as beans or meat, some dark greens or bright vegetables, and a little fat for a balanced and satisfying meal.
3. Spinach
Watermelon is a tasty fruit that contains a considerable amount of water. This vibrant red melon is high in magnesium and vitamins A and C.
5. Coconut water
Coconut water is an extremely hydrating beverage. It’s a wonderful natural substitute for sports drinks, as it includes critical electrolytes that aid in the transport of water into your cells.
Its natural sugars also give energy during exercise and aid in the replenishment of depleted glycogen stores following exercise.
6. Beans
Beans are a good source of complex carbohydrates and protein from plants. While black beans include phytates, an antinutrient that may impair mineral absorption, you can soak dried beans overnight to help lower their phytate content, as this component leaches into the water.
White and black beans are both quite flexible and simple to use in salads, burritos, and stews.
7. Legumes
Apart from beans, the legume family also contains lentils, chickpeas, soybeans, and peanuts, all of which contain a significant amount of potassium.
Phytates are found in certain legumes, such as lentils and chickpeas. As a result, remember to soak them overnight to remove any phytates.
8. Tomato paste
Tomato paste is produced from peeled and seeded cooked tomatoes. This concentrated condiment enhances the flavour of any tomato-based sauce or dish, but be cautious of brands that contain extra sugars, chemicals, or preservatives.
9. Potatoes
Potatoes are a starchy root vegetable that continues to be a staple diet in a large number of countries.
However, potatoes come in a wide variety of cultivars, and their potassium concentration varies according to the soil in which they are cultivated.
10. Dried apricots
Another simple strategy to enhance your potassium consumption is to drink fruit and vegetable juices.
Citrus juices appear to be the most potassium-dense. Juices from potassium-rich fruits such as pomegranates are excellent substitutes. Several vegetable juices are high in this mineral.
12. Fish
Potassium is found in certain lean and fatty fish. Fatty fish like salmon and tuna are high in heart-healthy omega-3 fatty acids, which may help lower your risk of heart disease even further.
