Top 12 Potassium-rich Fruits That You Should Start Eating Now

By Neha
Right Time to Eat Fruits | फल खाने का सही समय | Boldsky
potassium rich fruits

When you think of the best sources of potassium, you immediately think of banana, right? But, let us tell you that banana is not the only fruit that contains potassium. Potassium is equally present in most of the other fruits.

Potassium is an essential mineral used to maintain fluid and electrolyte balance in the body. It is also one of the most important minerals that is required for the proper functioning of the cells, tissues, and organs in the human body.

Potassium also plays a key role in keeping the body hydrated and works with sodium to support its cellular function. The intake of potassium is essential for the heart and bone health and it is especially important for people with high blood pressure.

Too much of potassium in the blood can cause hyperkalaemia, and too little of it can cause hypokalaemia. So, to keep the right potassium balance in the body, it depends on the amount of sodium and magnesium in the blood too.

Many people also have trouble getting as much potassium as they should on a daily basis. So, here is a list of potassium-rich fruits that you can include in your daily diet. Take a look.


1. Watermelon

Watermelon is a rich source of potassium and it is also a great source of lycopene. Lycopene is a natural plant pigment that has been linked to reduce the risk of certain cancers. If you can't eat the watermelon wedges, you can make fresh watermelon juice instead.


2. Oranges

Citrus fruits like oranges are rich in vitamin C and also are a good source of potassium. One cup of orange juice gives 11 percent of the RDI for potassium. Oranges are also known for improving the body's ability to fight free radicals, inflammation and heart disease.


3. Avocado

Avocados are high in healthy monounsaturated fats and also are a good source of potassium. One avocado contains 20 percent of the RDI for potassium. Eating avocado daily will lower BMI, body weight and waist circumference and significantly also lower the risk of metabolic syndrome.


4. Coconut

The water of the coconut is refreshing and a popular health drink. Coconut water is sweet but low in sugar and high in electrolytes. One of these electrolytes is potassium, which is required for balancing pH and proper nerve and muscle function.

RELATED: 30 Awesome Health Benefits Of Drinking Coconut Water Daily


5. Apricots

Apricots are one of the fruits that also contain potassium. Dried apricots have more potassium per serving than their fresh counterparts. Dried apricots per serving of 100 grams will provide you with 33 percent of potassium daily.


6. Raisins

Raisins are another dry fruit that will provide you with a daily dose of potassium per serving of 100 grams. Because raisins are dried, so they have more sugar, and you can limit your intake and still get your potassium.


7. Dates

Dates are one of the fruits that are rich in potassium and iron. Dates contain 20 percent of potassium and also they are a good source of fibre. Dates provide a lot of health benefits and they can make a great finish to a lunch or dinner.


8. Pomegranate

A fresh pomegranate contains 666 mg of potassium. Pomegranate also has more potassium than a serving of tomatoes, orange juice, chicken, salmon, spinach, almonds, beef and beans.


9. Prunes

Prunes are an excellent source of potassium and it can be useful in meeting your potassium requirement. Prunes are high in potassium and fibre; and they also are high in sugar. You can eat prunes as a snack or add them to a salad to increase your potassium intake.


10. Figs

If you want to increase your potassium intake, include figs in your diet. Dried figs are known to contain far more potassium per serving than the fresh ones. You can add them in a range of recipes to get your daily dose of potassium and also for their sweet texture.


11. Banana

Banana are well-known for being rich in potassium. Bananas also provide a quick source of energy before a workout or after a post-workout session. If you are doing an intense workout, potassium gets drained off from your body easily. So, that is one of the reasons why it is crucial to consume this potassium-rich fruit.

RELATED: 12 Banana Health Facts You Probably Didn't Know About


12. Papaya

Papaya is a super fruit and contains 12 percent of potassium. Apart from being a rich source of potassium, it has numerous health benefits as well. Papaya can help people suffering from high blood pressure and in losing weight. You can add papaya in your salad or you can also have it raw.

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    Story first published: Saturday, December 30, 2017, 15:00 [IST]
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