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13 Potassium Rich Foods That Keep Your Blood Pressure Under Control


13 Potassium Rich Foods To Keep Your Blood Pressure Under Control
Potassium Rich Foods

Potassium-Rich Foods For Maintaining Normal Blood Pressure:

A very important mineral and electrolyte for the body is potassium. It helps our body maintain blood pressure, transport nutrients to cells, and maintain good nerve and muscle function. 4700 mg of potassium is required in the body regularly. But most people don't get enough potassium. Potassium deficiency in the human body is met mainly through nutritious food. So let's see which foods are rich in potassium.

1. Bananas:

You can eat bananas. Bananas are rich in potassium. Now that potassium controls blood pressure. So if you have high blood pressure you can eat bananas. Bananas are high in calories. So bananas can be effective in keeping the body healthy.

2. Coconut Water:

One of the best things we have on hand is coconut water. Coconut water will keep you cool in summer. This natural delicious drink is rich in nutrients. coconut water provides enough potassium to the body. It also helps to keep the body free of toxins. It contains all kinds of electrolytes. Try to drink this water regularly. One cup or 240 grams of coconut water contains about 600 mg of potassium. Also, coconut water is rich in magnesium, calcium, manganese, etc.

3. Dates:

In fact, many people do not want to eat dates. But eating dates solves many serious problems. These fruits contain good amounts of potassium and manganese. These two ingredients can reduce high pressure. So start eating this food easily.

4. Spinach:

Spinach is one of the most nutritious vegetables. Not only nutritious but also delicious. One cup or about 100 grams of spinach contains about 558 mg of potassium. Spinach also contains about 36 percent vitamin A, 57 percent vitamin K, 57 percent folate and 29 percent magnesium. However, fresh spinach instead of frozen spinach provides all these vitamins and minerals.

5. Watermelon:

Watermelon is a summer fruit that is full of water. The benefits of eating watermelon in summer are endless. This fruit is very effective in improving heart health. Watermelon is rich in potassium and thus helps in lowering blood pressure.

6. Pomegranate:

Among the fruits, apart from bananas, currants contain a lot of potassium. One serving of raisins contains about 666 milligrams of potassium. Currants also contain vitamin C and vitamin K, protein. Currants are full of natural sugars and fiber.

7. Sweet potatoes:

Most of the people who love to eat potatoes also love to eat colored potatoes or sweet potatoes. There is no comparison between colored potato fries, vegetables or any other terms. Whatever the use of potatoes, the use of colored potatoes is almost the same. And like potatoes, colored potatoes are packed with potassium. A medium-sized potato contains about 541 mg of potassium. Brown potatoes are low in fat. Also contains little protein. It also contains vitamin A.

8. Tomatoes:

Boiled and strained tomato paste or juice is a good source of potassium. Fifty grams of tomato paste contains about 486 mg of potassium. Tomatoes also contain vitamin C and lycopene. Apart from tomato juice, orange juice and grape juice are also rich in potassium.

9. Beans:

Many of us don't know that beans are also a very good source of potassium. One cup of beans can contain up to 829 mg of potassium.

10. Beetroot:

Beetroots are also rich in potassium. It is common to use beets in salads, curries or pickles. Typically, one cup or 170 grams of cooked Beetroots contains about 518 milligrams of potassium. Beetroot is very effective in controlling high blood pressure. Beetroots are also good for preventing heart disease.

11. Mushrooms:

Mushrooms are very tasty and favorite food for vegetarians. One hundred grams of mushrooms contain up to 420 mg of potassium. There are also different types of mushrooms, each with different potassium levels.

12. Pumpkin:

One hundred grams of pumpkin contains about 340 mg of potassium. It also contains enough vitamin C, iron, vitamin A etc.

13. Soybean:

Soybeans are high in potassium, with about 676 milligrams per cup or 155 grams of soybeans. Soybean also contains folate, vitamin K, manganese, magnesium, etc.