Top 7 Potassium-Rich Foods
1. White Beans
White beans are also a great source of fibre and folate – while the former improves digestive health, the latter is good for brain health (it is crucial during pregnancy as well).
You can add white beans to your evening soup.
As per a study conducted by Purdue University, adequate dietary intake of potassium can also slow down the progression of kidney disease (1).
2. Dried Apricots
A cup of dried apricots contains 1511 mg of potassium and 313 calories (meets 43% of your daily potassium requirement).
Dried apricots are also quite rich in non-heme iron, the deficiency of which can cause anaemia.
You can add them to your breakfast smoothie or evening fruit salad.
3. Beet Greens
A cup of beet greens contains 1309 mg of potassium and 39 calories (meets 43% of your daily potassium requirement).
The zinc in beet greens helps boost immunity. It also strengthens your hair.
Beet greens can be added to your evening vegetable salad.
A cup of prunes contains 1274 mg of potassium and 418 calories (meets 36% of your daily potassium requirement).
Also being a great source of vitamin A, prunes help boost vision health and prevent eye ailments like dry eyes and macular degeneration and cataracts.
You can add prunes to your fruit salad or morning smoothie. Or best, you can even eat them as they are.
A cup (30 g) of spinach contains 167 mg of potassium and 7 calories (meets 5% of your daily potassium requirement).
Spinach is also an excellent source of iron (who doesn’t remember Popeye, the Sailor?). Iron boosts hair health and prevents fatigue and anaemia.
Simply add spinach to your vegetable salad. Or you can even add the leaves to your breakfast toast. Spinach smoothie can be another good addition to your diet.
An avocado contains 975 mg of potassium and 322 calories (meets 28% of your daily potassium requirement).
Apart from being rich in potassium, avocado is the only fruit offering a good amount of the healthy monounsaturated fatty acids (which are known to reduce cholesterol levels and protect the heart).
You can eat the fruit as it is or slice it and add to your breakfast toast.
Half a fillet of salmon (198 g) contains 970 mg of potassium and 281 calories(meets 28% of your daily potassium requirement).
Probably the greatest benefit of salmon is its omega-3 content, which is known to fight inflammation and improve the health of your heart, brain, skin, and hair.
You can include salmon fillets in your dinner.