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7 Powerful Natural Sources of Potassium

Your body needs potassium for a number of basic body functions. Lack of potassium can lead to a number of diseases.

Updated: April 1, 2019 10:29 AM IST

By Lifestyle Staff | Edited by Upneet Pansare

potassium deficiency
A banana a day may help keep potassium deficiency away (Photo Credit: Getty Images)

Potassium is just one of the many nutrients that are essential to your body. This is a micromineral that can help regulate several bodily functions. Lack of potassium is known to lead to heart diseases. It can control high blood pressure or hypertension to help you maintain a regular heartbeat and lower bad cholesterol. It is also very good for muscle health and for increasing bone density. According to the World Health Organisation (WHO), one must fulfil the daily potassium intake of 3,510 mg to avert health problems. Thankfully, it is very easy to get potassium in your daily diet. All you need to do is up your intake of fruits and vegetables which are abundant in these minerals. Those with kidney problems, however, must consult with their doctors before eating a potassium-rich diet. This is excess potassium can cause kidney damage. Make a note of these natural sources of potassium that you need to fill yourself up with.

Natural sources of potassium
Bananas: These are number one of the list of potassium sources not only because they are rich in this mineral but also because they are very easily available, cheap and delicious too. Bananas are good for maintaining fluid and electrolyte balances in the body which also plays an important part in controlling blood pressure. A banana can provide you with about 350 mg of potassium.

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Spinach and other leafy vegetables: These are always recommended for heart patients because they are good sources of potassium, fibre and also low in calories and thus, excellent for weight loss.

Potato: Did you know that potatoes provide a good deal of fibre and potassium? As far as possible, you must try eating boiled, baked or shallow-fried potatoes. When eaten in moderation, potatoes are actually healthy.

Dairy products including yoghurt and milk: Besides providing other health benefits, dairy can also provide you with your daily dietary intake of potassium.

Lentils: Love eating dals and lentil soups? These are great to increase your intake of potassium and ward of hypertension and other heart diseases away.

Seafood and other fish: Fish like salmon and mackerel are recommended for people with heart diseases and potassium deficiency. The omega-3 fatty acids in fish help with blood cholesterol regulation too.

Other fruits: Papayas and jamuns are some other fruits that are high in potassium. Make sure to have them as whole fruits and not in the form of juices.

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