"Especially good for people who eat salty foods"... 13 foods rich in potassium

Good for lowering blood pressure, but patients with kidney disease should be cautious.

 

 

 

Dried apricots, plums

 

Chewy dried apricots are one of the foods richest in potassium, containing 1100 mg in half a cup. This accounts for nearly 25% of the daily recommended intake. Dried apricots are also rich in fiber and antioxidants, which are disease-fighting substances.

Dried plums are known to be good for constipation because they are rich in potassium as well as fiber. However, caution should be taken with products that contain a lot of sugar.

Lentils, white beans=

 

One cup of lentils (lentil beans) contains over 700 mg of potassium, as well as abundant fiber, folate, and antioxidants. Lentils are digested slowly, which helps maintain a feeling of fullness for a longer period and keeps blood sugar levels steady.

White beans can enhance the flavor and fiber content of soups or stews. Half a cup of white beans contains about 10 grams of fiber and 600 mg of potassium.

 

Grilled potato

 

Baked potatoes provide 940 mg of potassium along with vitamin C and B6. They are also low in sodium and cholesterol, and contain almost no fat.

Orange juice=

 

One cup of orange juice contains 500 mg of potassium. There are also products available on the market that have added calcium and vitamin D to strengthen bones and teeth, in addition to freshly squeezed options.

Enjoy orange juice, but it's best to limit yourself to about 8 ounces (237 ml) during breakfast. Each glass contains approximately 100 calories and over 20 grams of sugar.

Chicken breast=

 

A good source of potassium contains more than 330 mg of potassium per 3 ounces (85g). It is also rich in low-fat protein.

Banana=

 

Just one medium-sized banana can provide nearly 10% of the daily potassium requirement, amounting to 422 mg. It is also rich in fiber, magnesium, vitamin C, and B6.

Yogurt=

 

One cup of yogurt contains nearly 580 mg of potassium. It is also a good source of protein and calcium. Products containing live active cultures include probiotics that are beneficial for the intestines, which can help prevent diseases such as type 2 diabetes and irritable bowel syndrome.

Salmon=

 

Approximately 330 mg of potassium is contained in 3 ounces (85g) of salmon. It is also rich in omega-3 fatty acids, which are good for protecting the heart.

Breakfast cereal with milk

 

A cup of low-fat milk contains 366 mg of potassium, as well as calcium and vitamin D. You can add healthy cereals such as wheat bran flakes, finely chopped wheat, or nutrient-fortified oatmeal.

Tomato = One

 

A dog contains nearly 300 mg of potassium. There is no need to eat tomatoes whole to gain health benefits. Even when boiled, you can consume antioxidants like lycopene along with vitamins A, C, and K.

Avocado=

 

Avocado, a good source of unsaturated fatty acids, contains 364 mg of potassium in half a cup. However, if you are concerned about weight gain, you should eat it in moderation, as one avocado can have up to 300 calories.

Watermelon=

 

Watermelon, a representative summer fruit, is also high in potassium. A slice of watermelon (152g) contains about 5% of the recommended daily intake of potassium. Since watermelon is mostly water, it helps with hydration during hot summer days. Additionally, it is rich in nutrients like lycopene, which helps combat inflammation when exercising in the heat.

Spinach

 

Spinach contains not only potassium but also a variety of nutrients. 100g of spinach contains about 500mg of potassium. It also contains magnesium, iron, fiber, and vitamin C. Not only is it low in calories, but it also has almost no sugar or fat, making it an excellent source of potassium.