The main purpose of potassium in the body is to maintain the balance between fluid and electrolyte in the body. It is also important to eat foods high in potassium to carry out important functions of various organs in the body such as heart, kidneys, brain as well as muscular tissues. Potassium is also important for the body to keep it hydrated and works well along with sodium to maintain the cellular function in the body.
The deficiency of potassium can cause various diseases which include, headaches, dehydration as well as swelling of tissues and glands. Thus, it is important to consume foods that are high in potassium to keep yourself away from diseases.
Here we have tried to provide you important information about the importance of consuming potassium rich foods. Read on to get full details about the foods high in potassium as well as various diseases you may get due to a low level of potassium in the body.
What are Top Foods That Are High in Potassium?
There are various top foods which are considered high in potassium. Consumption of these foods is considered highly important for maintaining quality health. Some of the major foods that are high in potassium are listed below.
- Acorn Squash
- Sweet Potato
- Dried apricots
- Coconut Water
Various studies have shown that avocado is one of the best potassium rich foods. The consumption of avocado not only helps in raising the potassium intake but also helps in getting major nutrients for the body. It also helps in preventing various metabolic syndrome. In a whole avocado fruit, around 1,067 milligrams of potassium is present.
Spinach is also one of the best foods containing potassium. There is the reason behind the importance of spinach for the body. Along with potassium, spinach also contains a plant known as chloroplast glycoglycerolipids which contain agents that can counter cancer. 839 milligrams of potassium is present in a cup of cooked spinach.
3. Acorn Squash
Along with potassium, acorn squash also contains important antioxidants which are helpful for the body. These antioxidants contain the ability to counter cancer of skin, breast, prostate, and lungs. In a cup of acorn squash, you can get 869 milligrams of potassium.
4. Sweet Potato
Sweet potatoes too are rich in potassium and contain nutrients more than white potatoes. They are also rich in vitamin C, vitamin B6 as well as beta-carotene. In various scientific studies, it has also been shown that sweet potato contains various anti-ulcer properties which prove highly beneficial for the treatment of peptic ulcer. A large sweet potato contains 855 milligrams of potassium.
5. Dried apricots
Consume apricots to get potassium through your diet. In a research, it has been said that the consumption of dried fruits such as apricots helps in getting more health-friendly nutrients in the body and weight loss. ½ cup of sweet potatoes are filled with 756 milligrams of potassium hence you don’t need to eat much to get enough potassium for the body.
6. Coconut Water
This is one of the best potassium-rich foods which is available in liquid form. It is a natural liquid which you can use to quench your thirst. Unlike water, it provides various important nutrients to the body and is considered as an electrolyte with no added sugar or preservatives. You should also know that coconut water can also be used as IV fluid in an emergency. A cup of coconut water contains 600 milligrams of potassium.
Although bananas are always considered high in potassium, you should also keep in mind that bananas are also rich in sugar and carbohydrates. Bananas are also helpful in providing quick energy so that you can use it before or after your workout session. It also helps in repairing muscles as well as water retention. In studies, it has been found that bananas are rich in dopamine, which is considered as an amazing mood enhancing hormone.
How to Get More Potassium Per Day?
The best thing to do to get enough amount of potassium in the body is to add potassium rich foods into your everyday diet. You can also prepare various recipes including fruits and vegetables high in potassium. Consumption of drinks and foods high in potassium will not only increase the level of potassium in your body but also helps in providing important nutrients. Apart from this, there are various potassium supplements available in a various form which you can use to get rid of potassium deficiency.
Some of the best recipes which you can try to add potassium in your diet are listed below.
Who is at Risk of Potassium Deficiency?
Consumption of foods with low potassium causes various health problems, according to the expert. It is important to keep a balance between sodium and potassium levels in the body. It is also important to know that when the sodium level goes down in your body, potassium levels start to increase.
People who perform cardiovascular exercises without keeping proper hydration. Other aspects which can cause potassium deficiency are diarrhea, vomiting and the low consumption of foods with no potassium. However, you should also be keeping in mind to avoid foods which are high in potassium for a long time as it may disturb the balance of sodium and potassium in the body.
Major health condition which can appear due to the deficiency of potassium is,
- Weight gain
- Muscle cramps
- Heart problems
- Cellulite build up
- Bloating, abdominal cramping
- Depression, hallucinations or confusion
Final Thoughts About Foods High in Potassium
There are no two thoughts on the importance of potassium in the body. It is also highly recommended to eat healthy foods high in potassium. You can opt for potassium rich diet to add enough amount of potassium in your body. Consumption of low potassium vegetables and fruits results in the deficiency of potassium which can cause various diseases as well as harmful health conditions.
Consumption of certain foods which are high in potassium such as bananas, fish, and others also helps in providing important minerals to the body. You can also prepare various delicious recipes with the help of foods that are high in potassium and add them into your diet to get required dose of potassium every day.