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· 19 Dec 2021

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Foods high in potassium

Potassium is a mineral that is essential for the heartbeat, kidneys, bones, and neurons to operate properly. Potassium deficiency can elevate hypertension and enhance the risk of certain chronic diseases. According to NSAEM expert committee’s daily intake recommendations, an adult male of 19-50 years should consume 3400 mg and female 2600 mg potassium every day.  Let us identify which foods are high in potassium so that we could include the same in our daily diet to meet out the nutritional needs.

Potassium-rich foods
•    Dried apricots: Potassium is abundant in many dried fruits. Apricots are a bright and vibrant fruit that may be consumed fresh. Potassium is 1,101 mg in ½ cup of dried fruit. Other important minerals including iron and phytonutrients are also found in these fruits. When buying dried fruit, seek for ones that haven't been sweetened. Dried plums could be consumed as snacks or added to salads and other major dishes.
•    Legumes: Beans are a rich source of Potassium.  100 grams of green peas contains 244 mg and 100 grams of navy beans contains 307 mg potassium. Likewise, other legumes are also fairly high in potassium content.
•    Sweet potatoes: Sweet potatoes have a sweet taste and brighter body than starchy foods. They have more carotenoids than regular potatoes due to their orange hue, but they also possess potassium. 100 grams of sweet potato contains 337 mg of potassium. An individual should eat cooked or reheated sweet potatoes without fermentable sugar for the healthiest alternative. It's also recommended to stay away from canned root vegetables that have been packed in nectar.
•    Potatoes: Potassium is also found in abundance in potatoes as well. Since the skin contains the majority of the potassium in a potato, therefore consuming a potato with the skin is the best way to get its whole potassium content. 100 grams of potato contains 421 mg potassium. An individual can avoid unnecessary saline by consuming a roasted potato with salt-free flavoring. French fries are typically devoid of nutrients and include additional fat from the cooking process, rendering them a less healthy choice. Fries also often include a lot of salt, which might negate the potassium's advantages.
•    Juices: Because whole fruits are a great source of nutrients, people typically prefer them to liquids. But don't dismiss juice entirely. Both prune drink and carrots juice are high in potassium, with a cup of cranberry juice containing 689 mg and a cup of plum juice containing more than 700 mg. Orange juice and pomegranate juice, both of which contain roughly 500 mg per cup, are also suitable choices.
•    Seafood: In a 3-ounce fillet, popular seafood including salmon, sardines, lobster, fish, and shrimp already have more than 400 mg of potassium. You can obtain up to 500 milligrams from just 3 ounces of tinned mussels.
•    Milk and yogurt: Dairy products, including milk and yoghurt, are commonly thought of as calcium-rich foods. Meanwhile, certain dairy products will help to get more potassium in your diet. According to research, milk is the best source of nutrients for individuals in the United States. 366 mg are found in a cup of 1% milk. Tea and coffee are also good sources of potassium for many people. An 8-ounce cup of prepared black coffee provides 116 mg of potassium, making it a potassium deficiency diet, although powdered creamer and milk significantly increase the potassium level. Potassium is also found in other milk products.

Note: This article is meant for general awareness purpose. It can't be used as a substitute to any medical prescription. One should consult a medical practitioner before opting for any kind of major dietary modification or supplementation.

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