6 potassium-rich foods to keep you healthy

Potassium is essential for normal functioning of body and maintaining proper blood supply.

Minerals occupy an important position among the essential nutrients required by the body, and any deficiency in these nutrients may lead to health complications. Potassium is one such vital mineral that is responsible for normal growth and development of the body, maintaining electrolyte balance, proper functioning of the heart and building muscles. The best way to keep our body healthy and supply its daily dose of potassium is through consuming foods that are rich in potassium. Here are few of them:

Fruits

Bananas and black plums (jamuns) are very good sources of potassium and hence, are recommended for people suffering from high blood pressure. Other fruits that also contain this mineral in good quantities are papaya and berries. You can either consume these fruits in the form of juice in the morning or eat a bowl of mixed fruits during the evening.

Meat and Fish

Non-vegetarians can consume fish such as salmon and mackerel (bangada) and all types of meats (red meat and chicken) to obtain their daily requirement of potassium. In addition to maintaining normal blood pressure levels, potassium exerts a myriad range of health benefits.

Milk and yoghurt

The dairy sources of potassium include milk and yoghurt. Consume a glass of milk everyday, or eat fresh yoghurt on a daily basis to prevent deficiency of this essential nutrient in the body and to attain other important vitamins and minerals.

Vegetables

Dark leafy vegetables like spinach (palak), kale, avocados and potatoes (also sweet potatoes) are the best sources of dietary potassium. Vegetables like beetroot, radish (mooli) and mushrooms are also good sources of this mineral. A good way to consume these foods is by making a broth or soup of these vegetables.

Lentils

Not only are fruits and vegetables loaded with potassium, but lentils like white beans and moong dal also contain this essential mineral in high amounts. Moong dal is extremely light on the stomach and good for pregnant women, hypertensives and those suffering from fever. White beans taste their best when cooked in combination with other dals or as spicy gravy.

Dry fruits

Dry fruits that are loaded with high dietary potassium include apricots, prunes and raisins. These dry fruits not only satiate your hunger, but also provide many health benefits including weight loss. You can consume them as mid-day snacks or munch on a handful of these nuts in the evening.

Note: Kidney patients should not eat foods rich in potassium as this may aggravate their condition. Do consult your doctor for a proper diet plan.

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References:

1. Panel on Dietary Reference Intakes for Electrolytes and Water, Standing Committee on the Scientific Evaluation of Dietary Reference Intakes. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Washington, DC: The National Academies Press; 2004.
2. Cashel K, English R, Lewis J. Composition of foods Australia. Canberra, Nutrition Section, Department of Community Services and Health, 1989.57.
3. Weaver CM. Potassium and health. Adv Nutr. 2013 May 1;4(3):368S-77S. doi: 10.3945/an.112.003533. Review. PubMed PMID: 23674806; PubMed Central PMCID: PMC3650509.