There are so many reasons you need to make sure you consume an adequate amount of potassium-rich foods daily. An important electrolyte, potassium is also the third most abundant mineral in the body. It interacts with sodium to perform a number of important functions every single day, such as balancing fluids and mineral levels within the body.
Here are the most recent recommendations for potassium:
- 0–6 months: 400 milligrams/day
- 7–12 months: 860 milligrams/day
- 1–3 years: 2,000 milligrams/day
- 4–8 years: 2,300 milligrams/day
- 9–13 years: 2,500 milligrams/day for males and 2,300 milligrams/day for females
- 14–18 years: 3,000 milligrams/day for males and 2,300 milligrams/day for females
- Over 19 years: 3,400 milligrams/day for males and 2,600 milligrams/day for females
- Women who are pregnant or breastfeeding: 2,800–2,900 milligrams/day
Foods High:
1. Avocado
1 whole: 1,067 milligrams
Avocado is definitely one of the best potassium-rich foods. A 2013 study published in the Nutrition Journal revealed epidemiological data from 2001 to 2008 that describes the effects and benefits of avocado consumption on metabolic disease risk factors. Overall, researchers found that people who ate avocados tended to have healthier diets overall, as well as an increased nutrient intake and a decreased likelihood of developing metabolic syndrome.
2. Lima Beans
1 cup: 955 milligrams
A single serving of lime beans can knock out over one-quarter of your daily potassium needs while also supplying a steady stream of other nutrients, including protein, fiber, iron and magnesium. Lima beans are also versatile and easy to prepare, making them an easy potassium-rich side dish to accompany any meal.
3. Swiss Chard
1 cup, cooked: 961 milligrams
As one of the top foods high in potassium, Swiss chard is incredibly versatile and delicious. Not only can it be mixed into salads along with an assortment of other greens, but it can also be sauteed or added to pasta dishes, casseroles, soups or stews to enjoy the multitude of possible potassium benefits.
4. Acorn Squash
1 cup: 896 milligrams
Acorn squash nutrition is a vegetable source of potassium that doubles as a great source of antioxidants. Most impressively are the carotenoids contained in just one serving of acorn squash. This type of antioxidant is well-known for helping prevent and fight various types of cancer, including skin, breast, lung and prostate cancer.
5. Spinach
1 cup cooked: 839 milligrams
There’s a reason why spinach was the cartoon character Popeye’s power food of choice. Not only is spinach a potassium-rich food, but scientific research also shows that spinach contains plant chloroplast glycoglycerolipids, which are believed to act as cancer-fighting agents.Read More..
Also Read: BEST SKIN CARE ROUTINE FOR DRY SKIN
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