1. Avocados:
· Avocados are high in omega-3 fatty acids, vitamin K, and folate.
· Half an avocado (68 grams) without the skin and seed contains 345 mg of potassium or 7% of the daily value. You’ll get nearly 15% of your daily value from an avocado if you eat the whole thing.
· Avocados may also help people with high blood pressure, who often need to increase potassium while lowering sodium intake. Avocados, like most fruits, are low in sodium, with half an avocado providing only 0.2 percent of the daily value.
2. Watermelon:
· Watermelon is a large, juicy fruit with a lot of water.
· Potassium is found in just under 14 percent of the DV in just two wedges (roughly 1/8 of a melon, or 572 grams).
· In addition to 44 grams of carbs, 3.5 grams of protein, 0.8 grams of fat, and 2.2 grams of one fiber serving contains 44 grams of carbs, 3.5 grams of protein, 0.8 grams of fat, and 2.2 grams of fiber. Furthermore, this lush, red melon is high in magnesium, as well as vitamins A and C.
3. Coconut water:
· Coconut water is an especially hydrating beverage.
· It captures the essential electrolytes that help attract water into your cells, making it a great natural alternative to sports drinks. Its natural sugars also provide energy during exercise and aid in the replenishment of glycogen stores.
· Coconut water contains 13 percent of the daily value for potassium in just 1 cup (240 mL). In addition, it’s high in magnesium, sodium, and manganese.
· After a sweaty workout, coconut water served chilled with ice is very refreshing. Just keep an eye out for varieties with added sugar.
4. Beans:
· Beans are a good source of complex carbohydrates and plant protein.
· One cup (179 g) of white beans contains twice as much potassium as a banana, accounting for 21% of the daily value. The same serving of black beans includes 13% of the daily value.
· While black beans contain phytates, an antinutrient that may inhibit mineral absorption in the body, you can soak dried beans overnight to reduce their phytate content, as this compound will leach into the water.
· White and black beans are both extremely versatile and simple to incorporate into salads, burritos, and stews.
5. Potatoes:
· Potatoes are a carbohydrate root vegetable that is still widely consumed in many countries.
· Potassium is found in 12 percent of the DV in one medium-boiled potato (167 grams).
· Potatoes, on the other hand, come in a variety of shapes and sizes, and their potassium content may vary depending on the soil in which they’re grown.
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