Human beings need a combination of foods which provides a wide range of vitamins, minerals, proteins for the proper functioning of the body. These come through various sources like plants and animals, dairy products etc. A balance of all of these is required to maintain the health of the human body.
A healthy diet consists of taking each of them in balanced amounts. It consists of macronutrients, micronutrients, fluids and calories in adequate amounts. They also provide energy and better metabolism. Taken in balanced portions also helps in reduction of weight.
A balanced diet helps in promoting overall good health and a reduction in the inception of diseases. It also provides an interesting diet palette together with taste and variety. So a well-balanced diet is one in which all the food groups are included in the right quantity.
Potassium is a chemical found in many food groups. It is silvery white and very soft. On coming in contact with the oxygen in the air, it turns into a flaky white potassium oxide in seconds. It is found in the human body in the form of the radioisotope. The function of potassium in the body is to regulate the balance of fluids in the body, controls blood pressure, strengthens bones and muscles and promotes cardiovascular health.
Healthy food groups with high potassium are bananas, avocados, legumes, beans, oranges, broccoli and more. Most of the dried fruits and raisins and dates are rich in potassium. They help to fight a lot of diseases and maintain a healthy heart and body. It maintains blood pressure and nerve and muscle strength and the general health of human beings.
10 Healthy Foods to Eat with High Potassium
Potatoes and sweet potatoes
Sweet potatoes pack a powerful punch. Full of nutrition and rich in fiber and potassium, they help in fighting several types of cancer and improves blood sugar levels and also provides vitamin A. On the other hand potatoes are rich in nutrients and very tasty. It contains vitamins, minerals, fiber and phytochemicals to ward off a lot of diseases and improve human health. Potassium which is low in sodium is found in potatoes. They help in the widening of the blood vessels known as vasodilation.
Sweet potatoes contain fibers which come from pectin found in potassium. It has both soluble fibers which reduce blood sugar levels and increases satiety while insoluble fibers help the digestive tract and improve the gut health as well as reduces the risk of diabetes. They have excellent taste and provide nutrition as well.
Beet is also known as a garden beet, table beet, golden or red beet, it is the taproot part of the beet plant, found a lot in North America. Low in calories and full of rich chemicals like vitamin C, fiber, folic acid and potassium. It also contains pigments and nitrates which can lower blood pressure and increase metabolism and athletic performances.
Potassium in beet acts as an antioxidant and helps in detoxifying the body. It flushes out the extra toxins and water through the bowels and prevents bloating too. Poisonous chemicals are wiped off the liver by the potassium in the beet, thus preventing fatty liver. A healthy super food which can be had raw, sautéed or in the form of juice.
White beans or kidney or navy beans are a great source of nutrients. Full of dietary fiber they are a great source to fight cancer more than the red beans. Brain aneurysms are another disease whose risk is reduced by consuming these white beans. Protein-rich and has antioxidant properties.
Found in South America and native to the Americas has a subtle taste and can be combined with other ingredients to make a tasty dish. Potassium in it provides fiber and detoxifying properties. The fiber fights with bad cholesterol and wipes it off the body. Type 2 diabetes patients and for keeping the blood pressure in control, it is very good. The antioxidant present in it prevents free radicals and oxidative damage. A very beneficial food for all taken in the right portions.
Iron a vital mineral needed for the general well being of the body and is found in abundance in spinach. Packed with a whole range of nutrients is low in calories and beneficial for the healthy growth of hair, bones and improves the texture of the skin. A 100 grams serving of spinach has 28.1 grams of vitamin C which is 34 percent of our daily requirement.
Potassium helps in reducing the effects of sodium in the body and thus helps in controlling high blood pressure. High in fiber and water is good for the digestive tract and the health of the gut. A versatile vegetable can be had in a variety of ways and very beneficial for overall health.
The antioxidant lycopene which has a lot of health benefits is found in abundance in tomatoes. Also potassium, vitamin C and folate are some other nutrients available in tomatoes. A cup of tomato sauce can provide a quarter of the daily recommended dose of vitamin A and half of the daily requirement of vitamin C. Depending on the preparation they also provide fiber to the diet. A cup of tomato sauce contains 6 grams of fiber. Lowers blood sugar and also keeps cholesterol in check and is also very good for the health of the heart. It prevents the damage of tissues due to free radicals. Potassium present in tomato sauce controls the blood pressure and is very beneficial for heart diseases. Full of lycopene and vitamins is a tasty and healthier option to try.
This yellowish-orange fruit is full of nutrients, and low in calories is very beneficial for the health of the skin. It promotes the glow of the skin, and the texture improves considerably. It can be eaten raw, or juice can be squeezed out of it and had. A vitamin C enriched fruit, it reduces the risk of colon cancer as it removes the free radicals which damage the DNA of the body. Also improves the immune system and prevents infection. Potassium is an electrolyte mineral found in oranges is vital for the proper functioning of the nervous system and a deficiency of it can cause arrhythmia (irregular heartbeat), high blood pressure and deficiency of calcium in bones. The potassium in oranges protects against strokes and controls blood pressure.
Banana is a staple of all breakfast menus, it is a super fruit and is prescribed by one and all. Full of antioxidants and fiber it is a very convenient fruit to have. Bananas have pectin and resistant starch which regulates the blood sugar levels after having meals and takes a long time for your stomach to get empty and gives a feeling of satiety. It also feeds gut bacteria and prevents colon cancer.
Potassium in bananas helps to keep the heart healthy and controls blood pressure. One medium-sized banana contains 9 percent of potassium, the recommended daily dose. An essential nutrient for the healthy functioning of the heart together with magnesium.
This creamy stone fruit found in the tropics is a favorite of the Americans. It’s a high source of potassium and rich in vitamins and minerals, they are packed with monounsaturated fatty acids which control cholesterol and keeps the heart healthy, and it’s also a source of good healthy fat which makes a person feel full and his craving for more calories is reduced. Good for eyes, they contain lutein and zeaxanthin phytochemicals present in the eye tissues.
Contains more potassium than bananas, it has 485 mg potassium in 100 grams avocado. The potassium helps in transporting nutrients to the blood cells and builds nerve cells. Less in sodium it is a healthy option for lowering blood pressure.
A good catch for your weekly menu, salmon contains omega 3 fatty acids and are a great source of proteins and minerals. This fatty fish is tasty and commonly available. Our bodies can not create omega 3 fats, so it has to come from an outside source. Salmon is a great choice, since the EPA and DHA in it help lower blood pressure, decreases inflammation, reduces the risk of cancer, and improves cell functions lining the arteries.
Potassium content is higher than an equal quantity of banana. When added to high sodium diet reduces blood pressure and improves the functioning of the heart.
A dairy product made by the fermentation of milk by yeast or yogurt culture is full of protein and calcium. Healthy gut bacteria is increased which decreases the chance of colon cancer. Detoxifies the body from harmful chemicals and helps in the cleansing of the liver. One bowl of yogurt contains 18 percent potassium, your daily requirement. Potassium, magnesium and phosphorus help in regulating blood pressure, energy and metabolism and the creation of healthy bones. So it should be incorporated in your daily diet as it also contains calcium B, all vitamins and trace minerals. It is a wonder food for weight watchers especially the skimmed yogurt.
So to summarize, a wholesome menu every day should consist of an amalgamation of different color fruit and veggies to provide our daily nutrient need. At least one serving of various color of fruits and vegetables are essential. They protect our heart and detoxify our bodies from harmful bacteria and encourage the growth of good bacteria. Certain kinds of cancer can also be prevented by the proper intake of these nutrient-dense fruits. Potassium a mineral responsible for a healthy heart can be found in these food items.