Potassium is such an essential mineral for our body, without which neither our heart can beat properly nor our muscles can function. It plays an important role in sending messages to the nervous system and maintaining the balance of fluids in the body. Often people recommend ‘banana’ as soon as the name of potassium comes, but if you do not like banana or are allergic to it, then there is no need to worry. Nature has given us many ‘superfoods’ which contain more potassium than banana.
Why is potassium important? (WHO opinion)
World Health Organization (WHOAccording to ), increasing the amount of potassium in your diet can reduce the risk of high blood pressure in youth to a great extent. a healthy adult daily 2,600 to 3,400 mg Potassium is required. If there is a deficiency in the body, which is called in medical language Hypokalemia It is said that fatigue, muscle cramps, irregular heartbeat and digestive problems may occur.
6 best alternatives to banana: which are rich in potassium
If you’re looking for an alternative to bananas (451mg per medium fruit), include these foods in your diet:
| superfood | Amount of potassium (approximately) | Main advantages |
|---|---|---|
| Dried Apricots | 755 mg (half cup) | It is a powerhouse of potassium, which makes it a great snack. |
| Avocado | 690 mg (one medium) | It contains heart-healthy fats that can reduce the risk of heart diseases by 20%. |
| Watermelon | 640 mg (two slices) | Along with hydration, it fulfills the deficiency of electrolytes in summer. |
| Raisins | 615 mg (half cup) | When eaten mixed with nuts, it becomes an instant source of energy and potassium. |
| Coconut Water | 600 mg (one cup) | Even more effective than plain water for re-hydration after a workout. |
| Ripe Pumpkin | 465 mg (half cup) | Very beneficial and low calorie option in the form of soup or vegetable. |
Symptoms of Potassium Deficiency: Are you also a victim?
When potassium levels in your body drop, your body may give these signals:
Muscle Cramp: Suddenly feeling stretch in legs or veins at night.
Tiredness: Feeling extremely weak and lethargic even after adequate sleep.
Tingling: Numbness or needle pricking sensation in hands and feet.
Irregular heartbeat: Feeling of heartbeat suddenly becoming fast or slow.
Caution and expert tip
Potassium works like ‘magic’ for heart health because it controls BP by reducing the ill effects of sodium (salt). However, kidney patients should consume potassium only on the advice of a doctor, because the kidneys are responsible for removing excess potassium from the body. For best results, choose natural alternatives without sugar (like plain coconut water).
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