If you are tired easily at work and life, and your muscles are easily cramped, think about whether your body is deficient in potassium. Generally, when some elements are missing, our bodies will have some "warnings". If you are short of potassium, you need to supplement it. A slight potassium deficiency can be supplemented by foods high in potassium. Let's take a look at the food list with high potassium. Topshare compiled ten foods with high potassium for everyone.
1 Sweet potato
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Surprisingly, sweet potatoes instead of bananas have the highest potassium content on the food list. A sweet potato contains up to 694 milligrams of potassium and is rich in fiber, beta-carotene, and carbohydrates, and only 131 calories. Whether baked, fried, roasted or mashed, sweet potatoes are the healthiest and most delicious food.
2 Tomato
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Tomatoes are low in fat, low in calories, and rich in dietary fiber, lycopene, and various trace elements, which can promote the health of the digestive and immune systems.
3 Potato
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Of course, in addition to potatoes, other potatoes are also potassium-rich foods. They are also rich in vitamin C, vitamin B6, iron and dietary fiber. But we should try to avoid the way of frying. Steamed mashed potatoes is a good choice, but we should try to avoid adding cheese, so as not to absorb too much fat!
4 Pumpkin
Image source: Reddit
Pumpkin is a very healthy food that is rich in dietary fiber, antioxidants, vitamins, and minerals—especially potassium. There are many ways to cook, steaming or grilling are good choices. Cut it in half, take the seeds out, and add a little seasoning such as pepper before grilling. The soft and sweet taste can win the child's favor!
5 Common bean
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Common bean is a good food source of potassium, and a cup of it more than 600ml of potassium. Common beans are rich in dietary fiber, and we recommend putting them in salads.
6 Orange
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A medium-sized orange contains about 237 milligrams of potassium, and about 175 milliliters of orange juice contains about 372 milligrams of potassium. In addition, oranges are also rich in other vitamins and minerals. But their sugar content is not low, don't drink too much.
7 Plum
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About 150g of dried plums contain about 637 mg of potassium and are also rich in cellulose. If you do not like to eat dried fruits, drinking freshly squeezed plum juice has the same potassium supplement effect. Remember not to add sugar!
8 Sunflower seed
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Each 175g of sunflower seed contains approximately 241 mg of potassium. Sunflower seeds are our favorite snacks after meals. They are also rich in vitamins and other healthful nutrients.
9 Banana
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A medium-sized banana contains about 422 mg of potassium. Bananas are best eaten raw or grill. Do not soak or cook them, as they will lose potassium.
10 Nori
Image source: Wiki
Nori is also food that can supplement potassium. Eating more nori can also help maintain normal muscle contraction and relaxation, and it is also beneficial for alleviating muscle shrinkage.
11 Spinach
Image source: Medical News Today
Spinach not only contains a certain amount of potassium, but also contains various vitamins, especially for children, eating more spinach helps protect vision and promote growth and development.
12 Beet
Image source: Express.hr
If you buy fresh beets and always throw the leaves into the trash, it's time to change your lifestyle. Boiled beet leave contains up to 644 milligrams of potassium. Beet leaves are high in antioxidants, whether they are eaten raw or cooked!
13 Yogurt
Image source: Internet
Ways to make yogurt more delicious include mixing yogurt with oats for breakfast, replacing mayonnaise sandwiches and salads, or using yogurt instead of cream for dessert. Most yogurt products contain probiotics and natural bacteria that can help digestion and keep your gut healthy.
14 Carrot juice
Image source: Food Tips
We can get more potassium from carrot juice, which contains more than 500 mg of potassium per 3/4 cup of carrot juice. In addition to potassium, carrots and other orange fruits and vegetables can help protect eyesight.
15 Ketchup
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Fresh tomatoes are delicious, but ketchup contains more potassium. A quarter cup of ketchup provides 664 mg of potassium, while a half cup of tomato puree contains 549 mg of potassium. Tomato juice itself has a potassium content of more than 400 mg.
