There have been enough studies that have proved how essential it is to have a nutrient-rich balanced diet for a healthy body and mind. Among so many components required for smooth bodily function, potassium is the most important. Potassium is essential for normal muscle function, including the contraction and relaxation of skeletal muscles. It also helps in maintaining the body's fluid balance and regulates blood pressure. Besides, it helps the heart muscle contract properly, which is essential for a healthy heartbeat.
If some studies are to be believed, adequate potassium intake can help lower the risk of irregular heart rhythms. A diet rich in potassium can help lower blood pressure and potentially helps counteract the effects of sodium on blood pressure. Moreover, potassium plays a role in kidney function by regulating the balance of electrolytes in the body. So, if you are looking for the right potassium-rich foods to have in your diet. Have a look:
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Banana
Banana is a humble fruit known for its high nutritional value. Did you know that bananas are a powerhouse of potassium? Bananas are an easy and convenient way to meet the everyday potassium needs. Bananas not just support heart health and muscle function but also provide essential vitamins and antioxidants to the body.
Yogurt
Yoghurt is known for containing probiotics and high potassium content. While probiotics support gut health, potassium helps in better heart health and smooth muscle function. One can enjoy yoghurt as a nutritious breakfast, a refreshing snack or even as a dessert.
Sweet Potatoes
Sweet potatoes are not only rich in potassium but also packed with vitamins A, C and fiber. Sweet potatoes provide a natural sweetness to the taste buds and the best part? They are a perfect substitute for potatoes. Be it baked, roasted, or mashed, sweet potatoes are versatile and thus, can be used in ample ways.
Spinach
Leafy greens like spinach are excellent sources of potassium and so many essential nutrients required for a healthy body. Some studies suggest that a cup of cooked spinach contains approximately 840 milligrams of potassium and thus, it becomes one of the highest potassium-containing vegetables.
Oranges
Citrusy fruits are known for their several essential nutrients. Not just oranges but also other citrus fruits like grapefruit and tangerines are high in vitamin C as well as potassium. There is not one but ample ways to have oranges. Have it in the form of juice, salad, dessert or even raw.
Beans and Lentils
Legumes like black beans, kidney beans, and lentils are rich in potassium. Not just this, these legumes also provide other essential nutrients like protein and fiber. As per studies, half a cup of cooked beans or lentils can provide around 300-600 milligrams of potassium. You didn’t know this, did you?