One of the most essential minerals our body needs to function on, potassium and its counterpart, sodium are sometimes together called electrolytes. As you can clearly imagine then, without potassium, the human body will simply not have enough electrolytes for function. What’s more, since potassium also aids cell, blood pressure and nerve functions, its lack can impact your whole body and every essential function and not only energy levels.
According to the Harvard T.H. Chan School of Public Health, potassium is considered to be an essential nutrient that we need to source from food because our bodies do not naturally produce this mineral. This is the main reason why including plenty of food sources that are loaded with potassium in your regular diet is very important. The US Food and Drug Administration (FDA) says that the daily recommended requirement for potassium is 4700mg, and most people don’t meet this requirement.
So, it is very important that you add a variety of foods that are high in potassium throughout the day, every day. The good thing is, there are plenty of high-potassium foods that are easily available around us. Here are some such foods that are high in potassium you should include in your diet.
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Bananas
The US Department of Agriculture (USDA) says that 100 grams of raw banana contains 358mg of potassium, which means this easy-to-eat fruit is one of the richest sources of the mineral. Easily available in many varieties across India, bananas are also pocket-friendly and easy to carry around while travelling. And while raw bananas are the best for potassium, you can also make fruit salads with them.
Yams
The USDA reveals that 100 grams of yams contain 670mg of potassium, which means that these humble tubers actually contain even more of this mineral than bananas! Many varieties of yams are available across India during different seasons, and while this vegetable can be a little starchy, it is very easy to cook with and consume as a part of Indian meals.
Spinach
The USDA says that 100 grams of fresh spinach contains 558mg of potassium. So, along with plenty of other nutrients, spinach is an excellent source of potassium too. In winter season, fresh spinach is easily and widely available across India and is used to create multiple dishes. However, it is important to keep the dishes simple and avoid making them too rich or heavy.
Yoghurt
According to the USDA, 100 grams of plain yoghurt made from whole milk contains 155mg of potassium, While this amount may seem too low to you, yoghurt, more popularly known as dahi in India, is also loaded with calcium and probiotics—making it a must-have in any case. So, get that bowl of dahi daily.
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Kidney Beans
More popularly known as rajma across India, kidney beans are a great source of potassium and contain 405mg per 100 grams according to the USDA. What’s more, all legumes and lentils are packed with potassium, so apart from kidney beans, you should also include that bowl of thick dal in your daily diet.
Coconut Water
You might love coconut water because it is light and refreshing, but that’s not the only reason to indulge in this liquid. According to the USDA, 100 grams of coconut water contains 250mg of potassium, making it a good source of potassium and electrolytes when you are feeling low. This is precisely the reason why those who are unwell are recommended to drink coconut water for recovery.
Beetroot
According to the USDA, 100 grams of boiled beetroot contains 325mg of potassium, which means this winter vegetable is a great source of the mineral. Not only can you eat beetroots for potassium during the winters, but in many parts of the world, the vegetable is available all-year-round. From simple soups and salads to curries, enjoy this veggie for its health benefits.
Potatoes
While the exact amount depends on the type, the USDA estimates that 100 grams of potatoes contain more than 400mg of potassium, making it one of the richest sources of the mineral. So, don’t shy away from eating potatoes, even though you should avoid rich potato gravies or fried versions of the vegetable. Keep it simple in boiled or curried forms if you can.
Chicken
The USDA says that 100 grams of broiler chicken contains 256mg of potassium, making it a very rich source of the mineral indeed. Since chicken is also a source of complete protein, adding it to your balanced meals if you are non-vegetarian is a great idea. However, please note that frying reduces the nutrient content of any food, so best avoid fried chicken.
Tomatoes
According to the USDA, tomatoes are loaded with not only vitamin C but also potassium, with 100 grams of fresh tomatoes containing 237mg of the mineral. So, feel free to add more and more of raw tomatoes in your diet along with dishes like Kachumber Salad and Tomato Salsa. Make sure that the fruit is thoroughly washed and rinsed before you eat it raw.