What is potassium? Why you need it? and How does it benefit your body?

Welcome to another amazing Amazon Factory's Health Shots. We often overlook the importance of essential minerals in our bodies and keep relying on overly processed foods. So the next time you feel like ordering a pizza or a burger meal, think about giving your body what it needs. But, what does it need?

Well, we have got you covered on this. Our body needs a range of nutrients, minerals, and antioxidants to keep functioning. And one such essential mineral is potassium.

What is potassium? Why you need it? and How does it benefit your body? Keep reading till the end because all these coming up next.

What is Potassium?

We already told you that it is an essential mineral needed by almost every tissue in our body. Potassium is sometimes referred to as an electrolyte as it carries a small electrical charge, which activates nerve and cell functions. We get potassium naturally from many foods. Its primary role is to help our body maintain balanced levels of fluid within our cells. In addition to this, potassium helps muscles to contract and ensures normal blood pressure. Potassium keeps your heartbeat regular and ensures good muscle health and your nerves are working well. So, having the right amount of this electrolyte in your diet keeps you healthy.

How Much Potassium Do You Need Daily?

Don’t be deceived by the many health benefits of potassium and start excessively relying on potassium-rich foods. Too much of this electrolyte can be detrimental to your kidney health. So, nutritionists agree that around 4,700 milligrams of potassium per day are enough to keep your body healthy. However, if you have kidney disease, you should consult your doctor first.

Top 12 Potassium-Rich Foods

1. Banana

Bananas are the only superfood that contains an enormous amount of almost every nutrient, including potassium. Just one medium-sized banana provides you with 9% of the recommended daily intake of potassium. But they are not the only potassium heroes out there. Stick to the end of the story to know which 12 foods can offer you an almost equal amount of potassium as bananas.

2. Sweet Potatoes

Sweet potatoes have become a popular alternative to potatoes because they are a nutritional powerhouse. Most importantly, sweet potatoes support your potassium intake.

Do you know that one medium-sized sweet potato offers 541 mg or 12% of our daily potassium dosage?

Furthermore, sweet potatoes are low-fat food and pack a sufficient amount of protein, fiber, vitamin A, and carbohydrates. So, one sweet potato can offer you more than 400% of your Reference Daily Intake. In case you don’t know what’s that. RDI is the recommended daily intake of essential nutrients to maintain a healthy body.

3. White beans

Lentils and beans are excellent sources of potassium, but white beans are the best as just half a cup, or 130 grams of these, can provide approximately 421 mg of potassium. White beans also have adequate amounts of iron and calcium. Around half cup of white beans offers 18% or 4.9 grams of your daily fiber requirement. In addition to that, white beans are a good source of plant-based protein. It improves colon health, reduces the risk of heart diseases and diabetes, and decreases inflammation.

4. Avocados

Avocados are packed with good fats and a particularly significant source of vitamin K and folate. Just one-half of this delectable fruit contains 487 mg of potassium, so if you eat one avocado per day, you’ll quickly get 20% of your daily potassium intake at once. And the best part is that avocados are beneficial for people with high blood pressure as they are low in sodium and high in potassium.

4. Oranges

It is a misconception that oranges are only high in vitamin C because they are a good source of potassium too. Around one cup of fresh orange juice provides 496mg of potassium.

What’s more? You get a rich proportion of folate, antioxidants, vitamin A, and thiamine.

5. Butternut Squash

This sweet-tasting winter squash is technically a fruit, but people cook it like a root vegetable. But, let’s not waste time on how it is cooked because it is the amount of potassium we are more interested in revealing to you. About a cup of butternut squash provides a whopping 582 mg of potassium. Moreover, it is one of the best vitamin A and C sources with a sufficient proportion of B vitamins, magnesium, and vitamin E.

6. Spinach

There’s no doubt that spinach is a highly nutritious vegetable. If you consume one cup of frozen spinach, you’ll receive 540 mg of potassium. It also packs hordes of other essential nutrients, including vitamin A, folate, vitamin K, and magnesium. So, one bowl full of spinach provides you with 366% of your RDI. Notable, isn’t it?

7. Watermelon

This gigantic, delicious fruit has high water content and plenty of potassium to keep you healthy. Take two wedges of watermelon to get 640 mg of potassium. The same serving size offers only 172 calories, 0.8 grams of fat, 2.2 grams of fiber, and rich amounts of Vitamin A and C and magnesium.

8. Coconut Water

Coconut water is an irresistible and hydrating drink bursting with the goodness of electrolytes that help draw water inside the cells. Its natural sugars keep you energized during exercise and replenishes the lost glycogen afterward. About 240 ml or one cup of coconut water contains 600 mg of potassium and healthy doses of magnesium, sodium, calcium, and manganese. Make it your preferred all-natural alternative to sports drinks, and thank us later.

9. Beets

You will find beets in various colors, such as purple, deep red, and even white. It’s a root vegetable with a naturally sweet flavor and a sufficient amount of potassium. Half a cup of boiled beets has 259 mg of potassium. Apart from that, it is rich in manganese and folate. The pigment from which beets derive their rich color serves as an antioxidant and helps combat inflammation and oxidative damage.

10. Swiss chard

It is a highly nutritious, leafy green vegetable packed with almost all essential nutrients. About a cup of cooked Swiss chard provides you with 961 mg of potassium along with a healthy dose of vitamin A, K, and C, iron, manganese, and fiber.

11. Dried Apricots

Dried apricots are simply dehydrated fresh apricots. Through this process, apricots’ shelf life is increased tremendously. If you eat just six dried, pitted apricots, you will receive 488 mg of potassium, plenty of fiber, and vitamins A and E.

12. Pomegranate

Pomegranate is one of the best sources of dietary potassium since one fruit offers 666 mg of this essential nutrient. This multi-seeded fruit is usually about the same size as an orange and is exceptionally healthy for you. You can find it in different colors, from red to purple, but it doesn’t matter which color of pomegranate you get. It will offer the same amount of potassium.

So, that’s all, guys. Let us know which of these foods would you include in your daily diet to improve your potassium intake. Don’t forget to like this story and follow for more amazing stuffs like this.

Thank you…