going bananas : san francisco (2012)

10 Easy Ways To Get Enough Potassium In A Day

Potassium is a very important mineral that our body needs to be healthy. Making sure we consume enough foods rich in potassium is important for the health of our muscles, kidneys, nerves and bones.

But, people often take potassium for granted, in spite of its important role in maintaining fluid balance, and keeping our body healthy. In order to get enough potassium daily, you have to consume foods that are rich in potassium, and here are the top foods that you should eat to achieve your daily potassium needs:

1. Flax seeds

Among all the health benefiting properties, these super seeds are also high in potassium. The best way of eating them is raw, making sure that you carefully chew the seeds. Most people also like to put them in a little water or powder them to make the most of their nutrients.

2. Clams

In almost every part of India, a spicy stir-fry of claims is among the favorite meals of the local people. And not without reason. Besides being delicious, they are nutrition boosters, especially being a good source of potassium.

3. Pistachios and other nuts

A healthy diet means to include nuts in your diet because they are little powerhouses of nutrients. In India, almonds are most commonly consumed as the health booster, but in the amount of potassium content, pistachios leave it miles behind. 100 g of pistachios have about 1,000 mg of potassium. Other nuts like hazelnuts, almonds or cashews, are also good sources too.

4. Plain non-fat yogurt

A single 8-ounce serving will score you 380 mg of potassium, and also a high amount of protein, which is essential after any exercise for muscle synthesis.

5. Coconut water

Coconut water is the ultimate drink in post-workout hydration. One glass of this water has about 500 mg of potassium; much more than any ‘electrolyte-replacing’ sports drink out there.

6. Avocado

We will just say this: everything is better with avocado: just 1 cup of avocado has about 710 mg of potassium. Just don’t eat avocado after every workout, because you could end up taking in more calories than you should.

7. Sweet potato

We doubt you’re actually weighing your sweet potatoes, but a 130 g spud (about 5 inches long) has 439 mg of potassium. Plus, it comes with a lot of carbohydrates, which can help potassium to do its glycogen-revving process.

8. Banana

The most commonly available fruit may also be labeled as boring but it definitely doesn’t fall behind in terms of its potassium content. It’s not without reason that it is added to smoothies, fruit bowls, breakfast cereals and loaves, or recommended to be eaten whole on a daily basis.

9. Kidney bean

If you love to eat rajma-chawal and have it a few times in a week, then you are doing yourself a very big favor. Rajma or kidney beans contain about 1,255 mg of potassium per 100 g, providing you about 35 % of your daily requirement.

10. Prunes

Many people love to eat prunes. And if you didn’t by now, it is high time that you start including them in your diet as well. Not only do they taste good and lend well to varied flavors during the preparation of meals, but are also rich in potassium and other important nutrients. What’s more? They are good for the bones too!