Potassium is an important mineral that is needed by the body. This mineral helps maintain normal blood pressure, support healthy nerve and muscle function, and carry nutrients to cells all over the body. Furthermore, potassium is essential because the body cannot produce it. Therefore, one must keep one’s potassium levels in check by adding foods rich in this mineral to the meal plan. Keep reading to know more about healthy foods rich in potassium.

Top potassium-rich foods to eat
According to statistics, less than 0.015% of adults in the country meet their daily potassium needs, meaning most people do not get sufficient amounts of potassium from their current meal plans. Some potassium-rich foods that can easily be added to the meal plan are listed below.

Avocados
Avocados are an excellent source of vitamin K, healthy fats, and folate. Furthermore, half an avocado, without the skin and seed, contains 345 mg of potassium. Therefore, people with high blood pressure can opt for avocados to increase their potassium levels and decrease sodium levels. One can eat avocados at breakfast as smoothies or add other vegetables with it to make a salad.

Dried apricots
Many dried fruits are known to be high in potassium. It also includes apricots which are bright orange-colored fruits that one can eat fresh or dried. Half a cup of apricots may contain around 1,101 mg of potassium. Furthermore, these fruits also contain other vital nutrients the body requires, such as iron. However, one must be careful while purchasing dried apricots and choose ones that do not contain any added sugar. These dried apricots can then be eaten as a snack or added to salads and main meals to meet one’s nutritional needs.

Bananas
One of the best-known sources of potassium, bananas are incredibly easy to add to the meal plan. One medium-sized banana provides the body with approximately 422 milligrams of potassium. Healthy levels of this particular mineral may also reduce the risk of kidney stones. Furthermore, bananas are also abundant sources of folate and antioxidants like vitamin C, which promote heart health. Besides, this yellow-colored fruit contains lectin, a protein that may help prevent the growth of leukemia cells. Usually, fresh bananas are easily available at any time and can be added to a smoothie for easy intake.

Spinach
A leafy green vegetable that provides a myriad of health benefits, spinach is also a good source of potassium. A single cup of spinach has 12% of the daily value (DV) for potassium. Moreover, spinach also comes loaded with other nutrients like vitamin A, vitamin K, folate, and magnesium. Hence, healthcare professionals suggest adding spinach to the meal plan to lower blood pressure, decrease the risk of bone fracture, and manage asthma.

Watermelon
Watermelons are large delicious fruits that contain high water content. If one eats two wedges of watermelon a day, they may be able to provide up to 14% of the DV for potassium. Furthermore, the same serving also contains 44 grams of carbohydrates, 0.8 grams of fat, 2.2 grams of fiber, and 3.5 grams of protein. Moreover, this fruit is an excellent source of vitamin C, vitamin A, and magnesium. Therefore, it is advised to add watermelon to the meal plan for a healthier heart and stronger joints.

Prunes
Besides their high potassium content, prunes, also known as dried plums, are high in fiber and other chemical properties. Half a cup of this dried fruit contains 699 mg of potassium. One can add prunes to their meal plan by consuming them as juice. It can help the body receive approximately 707 mg of potassium in a single cup. However, one must be careful while purchasing prunes. Opt for unsweetened pitted varieties as a high-potassium snack.

Coconut water
An extremely hydrating drink, coconut water possesses key electrolytes that help draw water into the cells. Furthermore, its natural sugars also provide energy and aid in replenishing lost glycogen. In addition to the above, a single cup of coconut water also contains 13% of the daily value for potassium. Besides, it is an excellent source of sodium, magnesium, and manganese. Therefore, nutritional experts suggest drinking coconut water daily to manage conditions like diabetes and improve one’s heart health. However, one must avoid the varieties with added sugar to maintain optimal health levels.

Tomato
Tomato is also a high-potassium food that can be added to the meal plan. One can gain multiple health benefits from tomato paste made using cooked tomatoes that are peeled and seeded. In most cases, three spoons of tomato paste can provide the body with up to 10% of DV for potassium. Furthermore, it also contains vitamin C and lycopene – a potent antioxidant offering cancer-fighting properties. In addition, one can add tomatoes to the meal plan as sauces and puree. However, it’s advised to watch out for products that contain additives, preservatives, and added sugars to maintain overall health.

Beetroots
One cup of beets can provide the body with 11% of DV for potassium. Furthermore, this root vegetable also contains nitrates, which are proven to support blood vessel function and maintain overall heart health. Moreover, beets are a good source of folate – a vitamin the body needs for DNA repair and synthesis. One of the best ways to eat beets is by boiling them, but they can also be eaten raw or even pickled for easy intake.

Potassium is an essential mineral needed by the human body. Hence, one must meet the daily value of the mineral to reap optimum benefits. The daily value for potassium in healthy individuals is 4,700 mg which can be met easily by following a healthy and varied meal plan. Eating potassium-rich foods helps keep health conditions like high blood pressure, muscle weakness, constipation, and kidney stones at bay.