6 potassium-rich foods to keep you healthy

Minerals occupy an critical position among a essential nutrients compulsory by a body, and any scarcity in these nutrients might lead to health complications. Potassium is one such critical vegetable that is obliged for normal expansion and growth of a body, progressing electrolyte balance, correct functioning of a heart and building muscles. The best approach to keep a physique healthy and supply a daily sip of potassium is by immoderate dishes that are abounding in potassium. Here are few of them:

Fruits

Bananas and black plums (jamuns) are really good sources of potassium and hence, are endorsed for people pang from high blood pressure. Other fruits that also enclose this vegetable in good quantities are papaya and berries. You can possibly devour these fruits in a form of extract in a morning or eat a play of churned fruits during a evening.

Meat and Fish

Non-vegetarians can devour fish such as salmon and mackerel (bangada) and all forms of meats (red beef and chicken) to obtain their daily requirement of potassium. In further to progressing normal blood vigour levels, potassium exerts a innumerable operation of health benefits.  

Milk and yoghurt

The dairy sources of potassium embody divert and yoghurt. Consume a potion of divert everyday, or eat uninformed yoghurt on a daily basement to forestall scarcity of this essential nutritious in a physique and to achieve other critical vitamins and minerals.

Vegetables

Dark shaggy vegetables like spinach (palak), kale, avocados and potatoes (also honeyed potatoes) are a best sources of dietary potassium. Vegetables like beetroot, radish (mooli) and mushrooms are also good sources of this mineral. A good approach to devour these dishes is by creation a gas or soup of these vegetables.

Lentils

Not usually are fruits and vegetables installed with potassium, though lentils like white beans and moong dal also enclose this essential vegetable in high amounts. Moong dal is intensely light on a stomach and good for profound women, hypertensives and those pang from fever. White beans ambience their best when baked in multiple with other dals or as sharp gravy.

Dry fruits

Dry fruits that are installed with high dietary potassium embody apricots, prunes and raisins. These dry fruits not usually gorge your hunger, though also yield many health advantages including weight loss. You can devour them as mid-day snacks or taste on a handful of these nuts in a evening.

Note: Kidney patients should not eat dishes abounding in potassium as this might irritate their condition. Do deliberate your alloy for a correct diet plan.

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You might also like to read:

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• 5 healthy sources of vitamin K

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References:

1. Panel on Dietary Reference Intakes for Electrolytes and Water, Standing Committee on a Scientific Evaluation of Dietary Reference Intakes. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Washington, DC: The National Academies Press; 2004.


2. Cashel K, English R, Lewis J. Composition of dishes Australia. Canberra, Nutrition Section, Department of Community Services and Health, 1989.57.


3. Weaver CM. Potassium and health. Adv Nutr. 2013 May 1;4(3):368S-77S. doi: 10.3945/an.112.003533. Review. PubMed PMID: 23674806; PubMed Central PMCID: PMC3650509.

6 potassium-rich foods to keep you healthy