Top 10 Food Containing Potassium – Potassium To Keep You In Top Form
Potassium can be better termed as a ‘high-voltage’ mineral because of the power and influence it wields on our body system. From maintaining ion-balance in the body-fluids and the cells, to keeping the blood-pressure at level, the importance of potassium cascades from the cells to the organ system. Thus the heart, lungs, kidneys and the digestive system, and skeleto-muscular coordination sing paeans to the paramount significance of Potassium. Some top 10 food containing potassium to give you the booster of health in all layers of the human body(physical, psychological and emotional), will entail you to a diet-regimen which includes foods rich in the mineral.
One aspect about Potassium is it is not stored in the body as other minerals and hence the body needs a regular dosage of potassium to keep it fit and functioning. Deficiency of potassium in the body can lead to disorders such as hypokalemia, a complication arising from other ailments such as renal malfunction or diabetes(wherein the patient is put on a low potassium diet). The symptoms of hypokalemia can cause palpitation, low pulse-rate, fatigue and can also cause heart-diseases.
The recommended daily dose of Potassium is 4200 mgs. With such a whopping figure like 4200 mgs, you definitely need a reckoner to help you with the Top 10 food containing Potassium.
They are:
• Bananas : Bananas have long been lauded for their mineral content (more as the ‘potassium potential)and potassium is one of those minerals which is present in high quantity in banana. One medium-sized banana yields around 476 mgs of Potassium
• Avocado and Cantaloupe: Avocado tops the list of top 10 food rich in potential, with cantaloupe close on its heels. One medium-sized avocado has up to 540 mg of potassium and, cantaloupe around 489 mgs. Avocados are used in a variety of Spanish and Mexican recipes and can be eaten raw as well. Cantaloupes or musk-melons are what you would simply love to ‘dig into the rind’ and not mind the stringy pulp and the seeds making up a false beard!
• Beetroots and Yam : Beetroots or beets rich in beta-carotene are enriched with potassium as well : storing up to 1309 mgs of Potassium, to do your body tons of good. Yam, a potent source of folic acid also makes it to the top 10 sources for potassium having around 735 mgs of the mineral.
• Sun-dried tomatoes : Potassium-rich, sun-dried tomatoes make up delicious sandwiches and also adorn your pasta with flavor and appearance. 100 grams of sun-dried tomatoes yield up to 3400 mgs of potassium. Here, you have a rich potential of potassium in delicacies that naturally make way as a part of your regular diet.
• Spinach : The green-leafy vegetable crowned as the epitome of ‘goodness and health’ are again a ‘flagship’ source of potassium with 839 mgs present in one cup of spinach- A happy- to- eat green recipe for a wise and healthy living.
• Apricots and Prunes (dried) : A snack to crunch and a salad to juice up the crunch. Dried apricots are a favorite snack and here is a reason to make it a healthy one too as around 100 gms of apricot serve 1900 mgs of potassium. The potential potent mineral is also present to the extent 1000 mgs in 100 gms of prune, which is an integral salad ingredient.
• Dried Herbs : Herbs, the natural curatives ,which can add value to flavorsome cooking, are also high in potassium. For every 100 gm of serving dried parsley scores the highest in the herbs category of top 10 food containing potassium, with 6300 mgs. Chervil, Coriander , Basil , Dill, Tarragon - all in the dried form, and in that order show a high-level of the mineral. Ground Tumeric (72% RDA- Recommended daily allowance), Saffron (49%), and Dried Oregano (48%) are also rich in potassium with the denoted percentage of RDA.
• Papaya : The fruit , other wise called the ‘cornucopia of health and nutrition’ is unsurprisingly a rich source of potassium. One-thirds of a medium-sized papaya can yield up to 781 mgs of potassium.
• Pistachio and nuts : Nuts, nuts and more nuts. If you are nutty about nuts and Pistachio at that here is a way to cherish the nut. Pistachio that renders fragrance and flavor to your cooking, helps you derive about 1 gm of potassium from 100 gms of the nut. Others of the like, including chestnuts, almonds, hazelnuts, coconuts, walnuts are appreciably high in the potassium potential.
• Dried Zante currants and Raisins: Zante currants are a grape variety and taste similar to raisins. If you want to boost your potassium levels then have a hearty snack of Dried Zante currants (serves 892 mgs of potassium for every 100 gms). And, Raisins to pair up with Zante Currants with a close 735 mgs of the mineral for every 100 gms.
‘P’ for Potassium and ‘P’ for power to health and this potent mineral plays a crucial role in maintaining a balance between health and living, and the top 10 food containing Potassium simply empower the ‘P’.
One aspect about Potassium is it is not stored in the body as other minerals and hence the body needs a regular dosage of potassium to keep it fit and functioning. Deficiency of potassium in the body can lead to disorders such as hypokalemia, a complication arising from other ailments such as renal malfunction or diabetes(wherein the patient is put on a low potassium diet). The symptoms of hypokalemia can cause palpitation, low pulse-rate, fatigue and can also cause heart-diseases.The recommended daily dose of Potassium is 4200 mgs. With such a whopping figure like 4200 mgs, you definitely need a reckoner to help you with the Top 10 food containing Potassium.
They are:
• Bananas : Bananas have long been lauded for their mineral content (more as the ‘potassium potential)and potassium is one of those minerals which is present in high quantity in banana. One medium-sized banana yields around 476 mgs of Potassium
• Avocado and Cantaloupe: Avocado tops the list of top 10 food rich in potential, with cantaloupe close on its heels. One medium-sized avocado has up to 540 mg of potassium and, cantaloupe around 489 mgs. Avocados are used in a variety of Spanish and Mexican recipes and can be eaten raw as well. Cantaloupes or musk-melons are what you would simply love to ‘dig into the rind’ and not mind the stringy pulp and the seeds making up a false beard!
• Beetroots and Yam : Beetroots or beets rich in beta-carotene are enriched with potassium as well : storing up to 1309 mgs of Potassium, to do your body tons of good. Yam, a potent source of folic acid also makes it to the top 10 sources for potassium having around 735 mgs of the mineral.
• Sun-dried tomatoes : Potassium-rich, sun-dried tomatoes make up delicious sandwiches and also adorn your pasta with flavor and appearance. 100 grams of sun-dried tomatoes yield up to 3400 mgs of potassium. Here, you have a rich potential of potassium in delicacies that naturally make way as a part of your regular diet.
• Spinach : The green-leafy vegetable crowned as the epitome of ‘goodness and health’ are again a ‘flagship’ source of potassium with 839 mgs present in one cup of spinach- A happy- to- eat green recipe for a wise and healthy living.
• Apricots and Prunes (dried) : A snack to crunch and a salad to juice up the crunch. Dried apricots are a favorite snack and here is a reason to make it a healthy one too as around 100 gms of apricot serve 1900 mgs of potassium. The potential potent mineral is also present to the extent 1000 mgs in 100 gms of prune, which is an integral salad ingredient.
• Dried Herbs : Herbs, the natural curatives ,which can add value to flavorsome cooking, are also high in potassium. For every 100 gm of serving dried parsley scores the highest in the herbs category of top 10 food containing potassium, with 6300 mgs. Chervil, Coriander , Basil , Dill, Tarragon - all in the dried form, and in that order show a high-level of the mineral. Ground Tumeric (72% RDA- Recommended daily allowance), Saffron (49%), and Dried Oregano (48%) are also rich in potassium with the denoted percentage of RDA.
• Papaya : The fruit , other wise called the ‘cornucopia of health and nutrition’ is unsurprisingly a rich source of potassium. One-thirds of a medium-sized papaya can yield up to 781 mgs of potassium.
• Pistachio and nuts : Nuts, nuts and more nuts. If you are nutty about nuts and Pistachio at that here is a way to cherish the nut. Pistachio that renders fragrance and flavor to your cooking, helps you derive about 1 gm of potassium from 100 gms of the nut. Others of the like, including chestnuts, almonds, hazelnuts, coconuts, walnuts are appreciably high in the potassium potential.
• Dried Zante currants and Raisins: Zante currants are a grape variety and taste similar to raisins. If you want to boost your potassium levels then have a hearty snack of Dried Zante currants (serves 892 mgs of potassium for every 100 gms). And, Raisins to pair up with Zante Currants with a close 735 mgs of the mineral for every 100 gms.
‘P’ for Potassium and ‘P’ for power to health and this potent mineral plays a crucial role in maintaining a balance between health and living, and the top 10 food containing Potassium simply empower the ‘P’.
Photo Courtesy : http://www.articleswave.com/
