Deficiency of potassium wreaks havoc on several body functionalities, including heart palpitations, digestive disorders, muscle cramps and spasms, muscle stiffness and more. Moreover, if the blood potassium level falls below 3.5 mmol per litre, it causes hypokalemia.

These symptoms should be addressed immediately to avoid further complications. Individuals can also include any of the following potassium-rich foods in their daily diet under professional guidance.

1. Sweet Potato

Sweet potato is a potassium-rich vegetable widely available in Indian markets. Individuals can include a piece of sweet potato providing 450 mg of potassium in their daily diets to avoid deficiency.

2. Spinach

The next vegetable making in the list of potassium-rich foods is spinach. Just a half-cup of this leafy vegetable provides 420 mg of potassium.

3. Beets

Consumption of half a cup of beet, either raw or cooked, is sufficient to provide 260 mg potassium. People can include it in salads or simply roast or air-fry them for better taste.

4. Banana

Though banana is known as a potassium-rich fruit, it has several other nutritional values. Add 1 piece of banana to the breakfast and confirm 425 mg of potassium every day.

5. Tomato

Include tomatoes in breakfast, lunch, or dinner to provide the body with enough potassium and other essential minerals and micronutrients. For starters, individuals can eat 1 raw tomato packed with 290 mg potassium.

6. Orange

Orange is among the widely consumed fruits worldwide. Apart from antioxidants and Vitamin C, oranges are full of potassium. In fact, 1 piece is sufficient for 240 mg potassium.

7. Bael Fruit

Wood apple, commonly known as Bael in India, is another high-potassium content fruit. In fact, 100 gm bael provides 611 mg of potassium, much higher than a single piece of banana.

8. Clams

Clams are the hidden gems among various kinds of seafood. A serving of 3 oz clams is packed with 535 mg potassium. Nonetheless, look for how to clean clams well to avoid any complications.

9. Chicken

Chicken is mostly consumed due to its high-protein content. Individuals suffering from potassium deficiency can improve their health conditions simply by including 3 oz chicken breast in their diets for 332 mg potassium.

10. Salmon

Though considered quite exotic in typical Indian households, laying hands on some fresh salmon will help maintain the potassium level in blood. People can start with a 3oz serving of salmon for 300 mg potassium.

11. Soya Bean

Soya bean is an excellent alternative to clams, salmon and chicken for those who are looking for vegetarian potassium-rich food. As only 100 gm soya bean offers 1613 mg potassium, consulting with a professional for the exact quantity is crucial.

12. Rajma

Any preparation with rajma is quite popular across the northern part of India, making it an ideal potassium-rich vegetarian food option. Toss 100 gm of rajma into a salad to provide 1324 mg potassium to the body.

Potassium plays a crucial role to maintain several body functions, including-

• Potassium is a crucial mineral often referred to as an electrolyte. It carries small electric charges to activate cell and nerve functions.
• The mineral plays an integral role to maintain the standard fluid levels inside body cells.
• It is also essential for muscle contraction and regulates blood pressure.
• Potassium regulates heartbeat.
• It transfers nutrients into the cells and excretes toxins out of the cells.

Apart from these, a potassium-rich diet offsets the harmful side effects of sodium to maintain optimal blood pressure.

High potassium-content foods provide a wide range of benefits. They are crucial for:

1. Maintaining Heart Conditions

According to an American Heart Association (AHA) study, potassium potentially regulates blood pressure to keep the negative impacts of sodium at bay. Therefore, a standard potassium-rich diet is beneficial to relax the blood vessel wall for maintaining normal blood pressure. This further curbs the chances of breathing difficulties, heart palpitation and other cardiac diseases.

2. Bone and Muscle Health

Foods high in potassium substantially improve bone mineral density. Besides, potassium is essential for nerves and muscles, including the heart.

3. Kidney Health

Low blood potassium level impedes the kidney from reabsorbing calcium which may eventually trigger the possibility of kidney stones.

However, people with kidney complications should limit too many potassium-rich foods in their diets as it may worsen the condition.