Potassium is a key mineral which is mainly needed to maintain electrolyte balance in the body. It also maintains blood pressure and cardiac health. A low level of potassium in the body is a load on the functioning of the heart.
Do you know how much potassium you need daily?
An average adult needs around 4700 mg of potassium on a daily basis to perform these functions healthily. A deficiency of this mineral can be noticed with the following symptoms:
3 symptoms of Low Potassium
1. Bone pain
2. Muscular weakness
3. Skipped heart beats
Include potassium in your diet right from Breakfast, the first meal of your day. Certain fruits and vegetables and most dals and pulses are a very good source of potassium. It is not very difficult to make them a part of your breakfast.
12 Potassium Rich Foods for Breakfast
Potassium Rich Foods for Diabetics
If you are diabetic or overweight, we suggest you avoid potato, sweet potato and watermelon and also replace milk, curd and paneer with their low fat counterparts. And on days you haven’t had a chance to cook a potassium rich breakfast, ensure to have juices like Spinach and Mint Juice, Papaya Coconut Drink etc. or have a coconut water to make up for your early morning potassium requirement.
![Spinach and Mint Juice ( Healthy Juice)]()
Spinach and Mint Juice ( Healthy Juice)
8 Potassium Rich Indian Breakfast Recipes
1. Maharashtrian poha is a very common breakfast option in India. It is available on the streets of Mumbai too. Very mildly spiced with chopped green chillies and flavoured with sautéed onions, it is enjoyed by kids, adults and senior citizen too. Here we have tried the recipe Sprouted Matki Poha. Just the addition of a fistful sprouts, supplements this breakfast recipe with enough potassium. It isn’t too much effort making this… do try it.
2. Bananas are brimming with potassium too. They are a quick source of energy and carbs and thus perfect for breakfast. We suggest Banana Nut Oatmeal Recipe as a potassium rich recipe for early mornings. Oats are filled with fiber and you are sure to be in love with this breakfast recipe. There is no use of sugar. We have added some honey for a sweet taste. This quick recipe lends 375.9 mg of potassium per serving.
![Banana Nut Oatmeal Recipe, Healthy Breakfast]()
Banana Nut Oatmeal Recipe, Healthy Breakfast
3. Coconut water is a very good source of potassium. You can have it plain or pair it with fresh fruits for added flavour and nutrition. Try Blueberry Coconut Water Smoothie for breakfast as an accompaniment to other recipe. Blueberry is also a good source of fibre, potassium and antioxidant anthocyanin, which promotes heart health.
![Blueberry Coconut Water Smoothie, 3 Ingredient Smoothie]()
Blueberry Coconut Water Smoothie, 3 Ingredient Smoothie
4. Bread is many people’s choice for breakfast. But we all are aware that white bread is full of refined maida which is devoid of many nutrients including fiber.
Here’s a maida-free bread enriched with potassium rich almonds. Further it is topped with another potassium rich ingredient – avocado. Filled with good fats and fiber, this Almond and Avocado Toast is a perfect satiating breakfast option.
![Almond and Avocado Toast, Toasted Almond Bread Topped with Avocados]()
Almond and Avocado Toast, Toasted Almond Bread Topped with Avocados
5. Pure Tomato Juice has a naturally sweet and tangy taste that is very soothing to the palate and beneficial to our body! It is brimming with potassium, vitamin A and vitamin C. Along with its antioxidant lycopene, these nutrients help in building a strong immune system and a healthy heart. Benefit from this homemade tomato juice and gain 12% of daily potassium requirement from one glass.
![Homemade Tomato Juice, Lycopene Antioxidant Rich, Hopper]()
Homemade Tomato Juice, Lycopene Antioxidant Rich, Hopper
6. Another filling breakfast is Chatpata Rajma Wrap. The spiciness of rajma is balanced here by rolling up this rajma wrap with a chunky curd dressing. A protein and potassium packed rajma wrap, this helps you stay strong and healthy! This is a slightly elaborate recipe, so you need to soak rajma the previous night and plan it in advance.
![Chatpata Rajma Wrap ( Wraps and Rolls)]()
Chatpata Rajma Wrap ( Wraps and Rolls)
7. Chana Dal Pancakes is made of soaked chana dal mixed with vitamin rich vegetables and protein rich curds to enhance its taste. Chana dal lends in the necessary potassium. With so many nutrients to obtain from one breakfast recipe, there isn’t any reason to stay steer away from it. Simple green chutney is enough to serve with this nourishing pancake.
![Chana Dal Pancakes ( Gluten Free )]()
Chana Dal Pancakes ( Gluten Free )
8. Carrot Spinach and Parsley Juice is another antioxidant and potassium boost to be included in your breakfast. All you need is a juicer to make this healthy concoction. It is best had fresh to reap its nutrient benefits and also enjoy a pleasurable taste.
![Carrot Spinach and Parsley Juice]()
Carrot Spinach and Parsley Juice