Potassium is an important mineral required for the body for a variety of processes. Since the body cannot produce potassium, it has to be supplied through food. However, the majority of people don’t get enough potassium from their diets, as fruits and vegetables are rarely included.
Healthy adults need to consume at least 4,700 mg of potassium daily. Getting sufficient dietary potassium is crucial for bone health, even for people with high blood pressure, as it may reduce heart disease and stroke risk. You can include potassium in your diet through various foods, and the best way to do it making fun recipes out of them. Here are few recipes high in potassium.
1. White bean Curry
Beans and lentils are both superb sources of potassium. White beans are healthy, containing 421 mg of potassium in just 1/2 cup (130 grams). White beans comprise good amounts of calcium and iron. Contrary to what most people think, white beans can be quite tasty when cooked well.
Wash and soak the white beans in water for 6-8 hours. Then discard the water and rinse. Keep aside. Heat oil in a pressure cooker and fry onions till golden brown. Then add sliced garlic and fry before adding chopped ginger. Let it sizzle before adding chopped tomato. Fry till the tomato becomes mushy. Sprinkle salt to speed up the process. Reduce heat and add chili powder, turmeric powder & chaat masala and fry everything properly. Add rinsed white beans and enough water to cover them. Add salt to taste. Pressure cook till tender but not too mushy. Turn off the heat and allow the pressure cooker to cool down to room temperature. Store in an insulated casserole until you are ready to eat.
2. Potatoes Bhujia
White potatoes are one of the greatest food sources of potassium available. A large baked potato provides about 1,600 mg of potassium. Potatoes aren’t just great sources of potassium but also contain vitamins A, C, B6, and manganese. Everyone loves potato and have their own recipes to make potatoes. This recipe is a new one, and you should try it!
Heat ghee in a sauce pan and sauté onion with garlic and ginger paste. When it turns light brown, add the spices and roast for about 4-5 minutes. Add potatoes. When they turn tender, add the rest of the vegetables and curd. Cook till it is done. Serve with rice or roti.
3. Beetroot Kebab
This is a healthy twist to your same old kebabs. Beets are available in different colors, like deep red, white and purple. This vegetable has a naturally sweet taste. A 1/2 cup of diced and boiled beets contains 259 mg of potassium. Beets are also high in manganese and folate. Also, the pigment that gives beets their rich color is an antioxidant, known to fight oxidative damage and inflammation.
Take a bowl and add the grated beetroot, tofu, garlic, dry mango powder, chaat masala, and rock salt. Mince well & make round patties. Insert chopped cashews as a filling. Make round kebabs. Coat the patties with some crushed oat powder. In a flat pan, heat the oil and fry them ever so lightly. Serve with sauce or mint chutney.
4. Crispy Spinach
Spinach is an immensely nutritious vegetable. For those wanting to increase their intake, cooking spinach is a great option. It contains 839 mg of potassium per cup. It also offers nearly 4 times the RDI for vitamin A, around 25% of the RDI for calcium, 10 times the RDI for vitamin K, and almost 85% of the RDI for manganese. These nutrients are essential for metabolism, bone health, vision health, and the immune system.
Fry spinach and place it on oil absorbent paper. Heat wok, add in the garlic and add onion, chilies and spinach along with seasoning. Toss the vegetables together in the wok for 30 seconds which will add a smoky flavor, and blend the ingredients together. Serve hot on a plate.
5. Oranges and orange juice
Citrus fruits like oranges are popular for their high content in vitamin C, but they are also a good source of potassium. One cup of orange juice provides 496 mg of potassium. It is also rich in folate, thiamine, vitamin A, and antioxidants. Observational studies have shown that people consuming orange juice regularly are more likely to meet vitamin and mineral needs as they are following a healthier diet. They are also less likely to become obese or develop metabolic syndrome. Additionally, the high content of antioxidants found in oranges and their juice could help improve the body’s ability to battle free radicals, inflammation, and heart diseases.
You can add oranges to your fruit salad or add peeled orange pieces to the blender and have the juice! Add it to a water bottle and keep sipping throughout the day.
Tomatoes and tomato products, like tomato sauce, are full of potassium. One cup of tomato sauce has at least 728 mg of potassium. Tomatoes are high in other minerals like manganese and vitamins, including vitamins A, C, E, and B6. Tomatoes also contain beneficial plant compounds like lycopene, which could help fight inflammation and lower the risk of prostate cancer.
Tomatoes are used in almost every dish you prepare. Be it a curry, a salad or a sandwich, tomatoes are the most basic addition! Put together few slices of bread, lather up your favorite sandwich spread or cheese and add few cucumber slices and tomato slices and enjoy!
Bananas are known to be a great source of potassium. In fact, one banana contains 451 mg of potassium. This tasty fruit is also rich in magnesium, vitamin C, fiber, vitamin B6, and antioxidants. While ripe bananas are high in natural sugar content, green bananas are lower and high in resistant starch, which could help regulate blood sugar and increase gut health. Green bananas and green banana powder help enhance fullness, improve diarrhea, constipation, and weight loss in some people.
Bananas can be consumed as they are or can add them to milk and make a milkshake. Throw in some walnuts and dates to add texture and flavor.
Potassium is an essential nutrient and needs to be consumed on a regular basis. These recipes and foods are bound to up your potassium levels. Add them to your diet and see the difference!