19 Foods High In Potassium (Potassium Rich Foods Besides Banana)

Potassium is an electrolyte that your body needs so your body stay energized. Eating foods containing high potassium can also lower blood pressure. According to the study, an increase in potassium helps the kidneys excrete salt and water from the body that help lower blood pressure and thus reduce the risk of stroke. One of the biggest problems of fast food is high in sodium and low in potassium. In fact studies show that increasing potassium and reducing sodium intake can reduce the risk of stroke by 21 percent and also the risk of heart disease.

Potassium is a mineral that protects blood vessels from oxidative damage and keep it from thickening. Adults need 4,700 milligrams of potassium each day. Even so, too much potassium can also be detrimental to health.

Based on wikipedia, A potassium intake sufficient to support life can in general be guaranteed by eating a variety of foods. Clear cases of potassium deficiency (as defined by sympt0ms, signs and a bel0w-n0rmal bl00d level of the element) are rare in healthy individuals. Foods rich in potassium include parsley, dried apricots, dried milk, chocolate, various nuts (especially almonds and pistachios), potatoes, bamboo shoots, bananas, avocados, soybeans, and bran, although it is also present in sufficient quantities in most fruits, vegetables, meat and fish.



Potassium Recommended Dietary Intake
The Food and Nutrition Center of the Institute of Medicine has established the following recommended dietary intakes for potassium:
Infants
  • 0 - 6 months: 0.4 grams a day (g/day)
  • 7 - 12 months: 0.7 g/day
Children and Adolescents
  • 1 - 3 years: 3 g/day
  • 4 - 8 years: 3.8 g/day
  • 9 - 13 years: 4.5 g/day
  • 14 - 18 years: 4.7 g/day
Adults
  • Age 19 and older: 4.7 g/day
Women who are producing breast milk need slightly higher amounts (5.1 g/day). Ask your doctor what amount is best for you.

Foods high in potassium

  1. Milk
    Milk was allegedly also a good source of potassium. In one bowl, milk contains 382 potassium.
  2. Orange juice
    A total of 3/4 cup of orange juice contains 355 mg of potassium. In addition, orange juice is also a source of calcium, folate, and some vitamin B.
  3. Calabash
    Calabash or opo squash, bottle gourd or long melon is low in calories with fiber and vitamin A that high. Not only that, half a bowl of fruit also contains 448 mg of potassium.
  4. Fish
    Fish such as halibut and tuna contain almost 500 mg of potassium for every 85 grams. But potassium is not the only reason you should eat fish, healthy high fat content also lowers the risk of heart disease.
  5. Soybeans
    Soy products are the best sources of protein and can also fight inflammation in the body. Potassium content was also quite high, half a bowl of soy beans contains almost 500 mg of potassium.
  6. Sweet potatoes
    Sweet potatoes are foods with the highest potassium content. One piece of sweet potato contains about 694 mg of potassium and only 131 calories. Sweet potatoes are also rich in fiber, beta-carotene, and carbohydrates.
  7. Tomato sauce
    Nobody deny the benefits of fresh tomatoes, but if you want high potassium content, tomatoes need to be made ​​into a sauce. A quarter cup of tomato sauce contains 664 mg of potassium. In the meantime, if juiced tomatoes can provide 400 mg of potassium.
  8. Beet leaves
    In beet plants, we often just make use of the tuber and discard the leaves. Though beet leaves contain potassium that is as high as 644 mg every half bowl. Beet leaves also contain high antioxidant.

  9. Yardlong bean
    Yardlong bean that also known as bora, long-podded cowpea, asparagus bean, pea bean, snake bean, or Chinese long bean contains 600 mg of potassium for every half bowl. However, other legumes such as lentils and peas can also be a good source of potassium.
  10. Yogurt
    Approximately 227 grams of yogurt contains 579 mg of potassium. While low-fat yogurt contain slightly lower.
  11. Clams
    Eighty-five grams of clams containing 534 mg of potassium and the highest concentration of vitamin B12.
  12. Prune
    Three-quarters cup of prune juice contains 530 mg of potassium, and the same amount of boiled prunes contains 400 mg. Additionally prune well known for maintaining bone density.
  13. Carrot juice
    Carrot juice as much as 3/4 cup contains 500 mg of potassium. In addition, carrot juice also provide good benefits for the eyes.
  14. Molasses
    This molasses is an alternative that is often used to replace sugar or honey. Behind the sweet, molasses apparently also has a high potassium content. One tablespoon of molasses contains 500 mg of potassium and iron, and calcium that also high.
  15. Dried apricots
    Apricots are not rich in Vitamin A and Vitamin C, but also contains potassium that is quite high. Dried apricots (through the drying process) contains 257 milligrams of potassium per quarter cup serving.
  16. Cantaloupe
    Cantaloupe contains potassium that is quite high. A serving of fresh fruit (134 grams) contains 358 milligrams of potassium. Exaggerating a little portion then you will get the amount of potassium as much as in one banana.
  17. Papaya
    Besides high in fiber, papaya also high in potassium. A piece of papaya with a size of 2.5 cm has 264 milligrams of potassium. By adding another piece, then you will get a number of more potassium than bananas.
  18. Date fruit
    One date fruit has a large enough potassium, which is 167 milligrams. What if we consume more than 5 in one day? Obviously fruit is rich in fiber can match the amount of potassium in bananas.
  19. Avocado
    It also contains high potassium. One avocado contains 975 milligrams of potassium or more than half the potassium in bananas.
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