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 Last Updated : Jun 22,2018



पोटेशियम व्यंजनों में उच्च - हिन्दी में पढ़ें (Potassium Rich recipes in Hindi)
પોટેશિયમ યુક્ત રેસીપી - ગુજરાતી માં વાંચો (Potassium Rich recipes in Gujarati)

Potassium Rich Recipes

Potassium is an important mineral and an electrolyte required in human body. It is found in all the cells, muscles and even bones. Potassium is critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So if you are suffering from High Blood Pressure and taking medication, then the medicine works by taking out the sodium and potassium from the kidneys. So you need to up your Potassium intake in this case. Fruits and vegetables are a very good source of potassium.

How much Potassium do i need?
The average adult needs about 4,700 mg (milligrams) per day.

Is Potassium safe for all?
Those with kidney problems will have to restrict the amount of potassium they intake.
 

5 major reasons our bodies needs Potassium

  5 Reasons our body needs potassium :
1. Maintain electrolyte or the acid-base balance.
2. Control blood pressure and sustain cardiac health.
3. Promote muscle and nerve function.
4. Break down carbohydrates.
5. Maintain normal growth.

Potassium Rich Foods list from Fruits, Vegetables and Dairy listed in tables below.


9 Potassium Rich Fruits to include in your diet.

  9 Potassium Rich Fruits
1. Avocado
2. Banana
3. Watermelon
4. Mango
5. Honey Dew Melon
6. Cantaloupe
7. Papaya
8. Plums
9. Grapefruits


11 Potassium Rich Vegetables you must have.

  11 Potassium Rich Vegetables
1. Potato
2. Sweet Potato
3. Mushroom
4. Pumpkin
5. Spinach
6. Kale
7. Radish Leaves
8. Broccoli
9. Green peas cooked
10. Carrots cooked
11. Tomatoes

11 Potassium Rich Vegetables you must have
3 Potassium Rich Dairy Foods

  3 Potassium Rich Dairy Foods
1. Milk
2. Skim Milk
3. Curd
4. Paneer

Coconut water is also one of the highest sources of potassium which helps to maintain the electrolyte and water balance in the body.

Try few of our recipes like Banana Milkshake Drink, Grilled Sweet Potato, Spinach and Mixed Sprouts Raita, Avocado Salad and Coconut Water with Coconut Meat and maintain good health.



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