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The Best List Of Potassium Rich Foods

Potassium is a mineral that is very beneficial for the health of the body, therefore it is advisable to include potassium rich foods in our daily diet. The health benefits derived from potassium, including to overcome stroke, blood pressure, anxiety, worry and stress, muscle strength, metabolism, heart and kidney disorders problems. This mineral also helps to balance water, electrolyte function, nervous system, and so on.



Potassium deficiency can cause symptoms such as fatigue and muscle weakness. Another indication of potassium deficiency include active reflexes, abnormal heart rhythms, heart palpitations, anemia and severe headaches. People who are deficient in potassium are also experiencing high blood pressure, pain in the gut, swelling in the glands and diabetes as a result of a serious deficiency of potassium in the body.

Below are list of Adequate Intake of potassium based on lpi.oregonstate.edu.
Adequate Intake (AI) for Potassium
Life Stage  Age  Males
(mg/day) 
Females
(mg/day) 
Infants  0-6 months 400 400
Infants  7-12 months  700 700
Children  1-3 years  3,000 3,000
Children 4-8 years  3,800 3,800
Children  9-13 years  4,500 4,500
Adolescents  14-18 years  4,700 4,700
Adults  19 years and older 4,700 4,700
Pregnancy 14-50 years - 4,700
Breast-feeding 14-50 years - 5,100

To meet the daily requirement of potassium, you can get it from the following list of foods

Potassium Rich Foods

  1. Bananas. One medium-sized banana contains 442 milligrams of potassium. Approximately 11 percent of the 4,700 milligrams of bananas must be consumed to get the extra power. 
  2. Nuts. Some varieties of nuts are rich in fiber and protein. One cup of white beans rich in potassium at 1,189 milligrams. One cup of peas has 707 milligrams of potassium. One cup of soybeans contains 970 milligrams of potassium.
  3. Dates. Each grain a date contains 167 milligrams of potassium. Dried fruit is rich in fiber is able to defeat the potassium in bananas. 
  4. Yogurt. 226 grams of low-fat yogurt contains 531 milligrams of potassium. However, beware when eating yogurt with a blend of fruit in it. Make sure the fruit is not rich in sugar.
  5. Avocado. One avocado contains more than twice the content of potassium in bananas. That is as much as 975 milligrams. 
  6. Tomato sauce. A cup of tomato sauce contains 800 milligrams of potassium. However, the sauce needs to be ascertained without extra sodium and sugar.
  7. Halibut and Salmon Fish. Approximately 85 grams of halibut in the packaging, have as much as 449 milligrams of potassium. Good seafood besides halibut, are salmon and scallops. 
  8. Dried apricots. Dried apricots rich in potassium content of 257 milligrams per quarter cup serving.
  9. Muskmelon. A plate of fresh melon rich in potassium at 358 milligrams.
  10. Papaya. This brightly colored fruit contains 264 milligrams of potassium for pieces about 2.5 centimeters.
  11. Potato. Medium-sized potato contains about 542 milligrams of potassium
Another foods high in potassium can be read below (taken from umassmed.edu)

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