potassium foodsԾ There are many different potassium-rich foods you can eat. You should be careful how much you eat, as your intake will vary based on your kidney function. Canned goods contain potassium, which can cause a spike in your potassium levels. Juice from canned goods also contains high amounts of salt, which can lead to water retention and other kidney complications. Avoid meat juice, as this can also lead to kidney problems. Instead, stick to a vegetarian diet, focusing on foods rich in potassium. Yams This versatile root vegetable has an extremely high potassium content. A 100-gram serving of yams contains 816 mg of potassium, which is approximately one third of the recommended daily allowance. The amount of potassium found in yams depends on the size and type of yam. The following chart will give you a more detailed picture of the potassium content in different foods. It will also show you how much potassium each food has in relation to sodium, fat, and carbohydrate. A small serving of French fries will give you about 470 to 510 milligrams of potassium. Thatҳ about half of your recommended daily allowance. Water chestnuts and bamboo shoots will also increase your intake of potassium. You can even add fufu, a West African dish made of pounded starches that is usually served as a ball dipped in a sauce. A cup of fufu can contain up to 1000 mg of potassium. Beet greens are another food high in potassium. While yams are often confused with sweet potatoes in grocery stores, theyҲe actually a related species of potato. Sweet potatoes are similar to yams, but are orange in color. Like sweet potatoes, yams have orange flesh, but can also have white, yellow, or even purple skin. These tubers are long and tapered on both ends, which makes them more resemble a potato than a sweet potato. Sweet potatoes You can use sweet potatoes in many different recipes including breakfast dishes, casseroles and desserts. They are a great addition to salads and can be boiled, roasted, or grilled. They can also be whipped or pureed. During the cold winter months, sweet potatoes can be eaten as an addition to your daily eggs. Make sure to leave the skin on the sweet potatoes to get the most fiber out of them. There is also evidence that different varieties of sweet potatoes have varying amounts of phytonutrients, which are chemicals found in plants. Orange sweet potatoes are high in beta-carotene, which has an antioxidant effect. Anthocyanins, which are found in blueberries, are also found in sweet potatoes and may support brain function. In addition to being high in potassium, sweet potatoes are also high in fiber and should be part of a healthy diet. One medium-sized sweet potato has 541 mg of potassium, which makes them an excellent source of this vital mineral. While you shouldnҴ overeat them when youҲe following a low-potassium diet, theyҲe a great source of antioxidants and other important nutrients. If youҲe planning to follow a diet low in potassium, avoiding sweet potatoes might be the right choice. TheyҲe more nutritious than white potato fries, but they can also be high in sodium. Bananas Although bananas are a well-known source of potassium, there are other foods you can eat to get a high-dose of this mineral. It is needed by almost every part of the body and is vital for basic cell function. Here are four of the best potassium-rich foods. Read on to learn more! Bananas have 422 milligrams of potassium per serving, or nine percent of the Daily Value (DV) for potassium. Dried apricots are a great snack and can also be a good source of potassium. A half-cup of dried apricots has 489 mg of potassium, which is about 10 percent of the DV for an entire cup. Beets are high in fiber, too, so eating a few can be beneficial for your health. Swiss chard, also known as silverbeet, is another good source of potassium. One cup of cooked chard has more potassium than a medium banana! Bananas are an excellent source of potassium, containing about 10 percent of your daily requirement. However, itҳ important to note that bananas are very sweet and may contain high amounts of sugar. To get your daily potassium intake, itҳ best to choose foods that are low in sugar and fat. Bananas contain high amounts of dietary fiber and can help you maintain a healthy weight. They can also help you maintain muscle balance. Clams As a source of potassium, clams and other shellfish are an excellent choice for those looking to boost their daily intake of this mineral. A serving of 85 grams of clams contains 534 milligrams of potassium, making them a highly nutritious food. In addition to potassium, clams are also high in selenium and iron, and contain significant amounts of vitamin B12. When choosing which type of clam to eat, watch for openness and plumpness. Steam them for three to five minutes, or boil them for four to nine minutes. You should discard any that are closed. Depending on the variety, you may want to cook clams that have already been shucked. Steaming them will cook them for about three minutes, or you can fry them in oil at 375 degrees for a few minutes. Baked clams will take 10 minutes in 450 degrees Fahrenheit. Canned clams, mixed species, contain around 694 milligrams of potassium per 100 grams. This is one of the highest-quality clams, and should be added to your menu as a snack. Other types of clam contain similar amounts of potassium, but are much rarer to find. Clams and other mollusks contain a high percentage of potassium, which makes them an excellent option for those looking to boost their daily potassium intake. Beets Beets are rich in potassium. One cup of cooked beets has about 518 mg of potassium, whereas a similar amount of raw beets has just over 200 mg. You may need to eat beets in moderation if you have kidney problems. Beets can be a good addition to your diet if they are fresh or cooked, but they should not be a staple of your diet if you are on a low-potassium diet. One cup of canned beets contains 232 mg of potassium. This can be an acceptable serving for a low-potassium diet if eaten in small amounts. You can also add beets to soups, sauces, and salads. However, beets contain a significant amount of sodium, so if you are trying to cut back on sodium, be sure to watch your portion size. Frozen spinach has more than four hundred mg of potassium in a cup. It is also high invitamin C, vitamin A, and magnesium. It is also cheap and usually cheaper than fresh produce. Beets are also high in potassium and are a good choice for the home cook as they can be used in salads, juices, and soups without having to worry about the sugar content. Just make sure to look for BPA-free packaging. Pomegranates Itҳ not surprising that the pomegranate is one of the healthiest foods on the planet. In Greek mythology, the fruit was associated with Aphrodite and Hades, and it became a symbol of fertility and good fortune. But aside from the mythological association, the pomegranateҳ nutritional content and powerful antioxidant properties make it an excellent choice for snacking, meals, or even a full meal. The following article will discuss some of the surprising health benefits of eating pomegranates. The pomegranate contains a high amount of potassium. Consuming pomegranate juice regularly has been found to improve bone health. Moreover, pomegranate juice is known to help with improving memory in both human and animal studies. Another interesting benefit of pomegranate juice is that it fights inflammation, which contributes to several types of disease. The antioxidants present in the fruit may also play a role in fertility. The fruit contains a moderate amount of sugar. A 100-gram serving contains about 14 grams of sugar. However, pomegranate juice contains 4 grams of dietary fibre. Dietary fibres help prevent indigestion and make digestion easier. Thus, pomegranate juice is one of the healthiest foods for your diet. However, it is still important to discuss the health benefits of pomegranate juice with your doctor before consuming it. Avocados They contain more potassium than bananas. Avocados are also high in monosaturated fats, ӧoodԠfats that help to regulate inflammation and help lower cholesterol. They also contain linoleic and oleic acids, which are linked to reducing chronic illness and inflammation. Consuming avocados has many other health benefits, such as improving blood pressure and skin health. Here are just a few of them: The flesh of half an avocado contains 487 milligrams of potassium, or about 10% of the recommended daily allowance. Potassium is a mineral and electrolyte thatҳ vital for proper heart, skeletal, and smooth muscle contraction. It also benefits bones, and a diet rich in potassium may protect against osteoporosis and kidney stones. Avocados are also good sources of protein and healthy fats. Another benefit of avocados is their high content of vitamin C. Folate promotes healthy skin and fights inflammation, helping the body recover faster. Avocados contain omega-9 fatty acids, which are linked to improved cognition. Nonetheless, oleic acid should be consumed in moderation. Avocados also contain carotenoids, which help reduce inflammation and fight the effects of ultraviolet light. Beta-carotene keeps skin healthy and reduces inflammation, which is one of the leading causes of many diseases. The post4 Potassium-Rich Foods You Can Eat appeared first onSMB Place.