New Delhi. Potassium is an important mineral and electrolyte for the body. It helps in keeping blood pressure normal and works to deliver nutrients to the cells. Potassium helps in the functioning of nerves and muscles. The sufficient amount of potassium for a healthy body is 4,700 mg, but most people are not able to get sufficient amount through their diet. Most people think that high amounts of potassium are found only in bananas, whereas this is not at all the case. A medium-sized banana contains only 422 mg or 9% potassium. Apart from this, there are many other things in which potassium is found in high quantity.
Potato-
Potato is a starchy root vegetable. This is a vegetable which is eaten with great enthusiasm all over the world. One potato (136 grams) contains 515 mg of potassium. According to studies, potatoes are the best source of potassium. One small roasted potato provides 738 mg of potassium. However, there are many different varieties of potatoes and accordingly their potassium content also varies.
Pomegranate-
Pomegranate is a very good source of potassium. One pomegranate contains 666 mg of potassium. Apart from this, vitamin C, K as well as folate are also found in pomegranate. Apart from this, protein is also found in large quantities in pomegranate. It contains natural sugar. It contains abundant amount of fiber which keeps the stomach from feeling hungry for a long time.
avocado-
Avocado is a fruit which is considered quite trendy and popular. Apart from being rich in good fats, it is a good source of Vitamin K and folate. 100 grams of avocado contains 487 mg of potassium. If you eat whole fruits, you will get 20% of the required amount of potassium for every day. According to studies, potassium helps in reducing high blood pressure. It contains very little amount of sodium.
Sweet Potato-
Sweet potato tastes delicious and many people use it as a substitute for potatoes. Potassium deficiency can be easily compensated with sweet potato. One medium-sized sweet potato contains 541 mg of potassium. They are low in fat and also contain some amount of protein. Fiber and Carbohydrates are found in good quantity in these. Apart from this, they are also a good source of Vitamin A.
spinach-
Spinach has the most nutrients among all vegetables. One cup (156 grams) of spinach contains 540 milligrams of potassium. Apart from this, it contains 366% Vitamin A, 57% Vitamin K, 57% folate and 29% magnesium. 100 grams of raw spinach contains 558 mg of potassium. Instead of frozen spinach, a good amount of potassium can be obtained from 100 grams of raw spinach.
white beans-
One cup (179 grams) of white beans contains as much potassium as a banana. One cup of white cooked beans contains 829 milligrams of potassium. A cup of white beans also contains a good amount of vitamin B. Apart from this, it is also a good source of iron and protein. 179 grams of white beans contain 19 grams of fiber. It can also be easily included in the diet in the form of salad.
coconut water-
Coconut water is a hydrating drink. Many people also drink it as sports drinks. It contains essential electrolytes that help in delivering water to the cells. It contains natural sugar which works to provide energy to the body during exercise. One cup (240 ml) of coconut water contains 600 mg or about 13% potassium. Besides, it is also a good source of magnesium, calcium, sodium and manganese. You can also drink it by adding ice to it.
Beetroot-
You can also boil beetroot and eat it as salad, vegetable or pickle. One cup or about 170 grams of boiled beets contains 518 milligrams of potassium. Beetroot is a good option for those who want to increase the amount of potassium in their diet to cure high blood pressure. It is also a good source of folate. Beetroot is very important for heart health.
Soybean beans-
One cup of beans contains more potassium than a banana. One cup (155 grams) of pods gives you 676 milligrams of potassium. It is also rich in many other nutrients. 121% folate is found in it. Apart from this, Vitamin K, Magnesium and Manganese are found. You can also eat it easily by boiling it.
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