19 Foods High In Potassium (Potassium Rich Foods Besides Banana)

Potassium is an electrolyte that your body needs so your body stay energized. Eating foods containing high potassium can also lower blood pressure. According to the study, an increase in potassium helps the kidneys excrete salt and water from the body that help lower blood pressure and thus reduce the risk of stroke. One of the biggest problems of fast food is high in sodium and low in potassium. In fact studies show that increasing potassium and reducing sodium intake can reduce the risk of stroke by 21 percent and also the risk of heart disease.

Potassium is a mineral that protects blood vessels from oxidative damage and keep it from thickening. Adults need 4,700 milligrams of potassium each day. Even so, too much potassium can also be detrimental to health.

Based on wikipedia, A potassium intake sufficient to support life can in general be guaranteed by eating a variety of foods. Clear cases of potassium deficiency (as defined by sympt0ms, signs and a bel0w-n0rmal bl00d level of the element) are rare in healthy individuals. Foods rich in potassium include parsley, dried apricots, dried milk, chocolate, various nuts (especially almonds and pistachios), potatoes, bamboo shoots, bananas, avocados, soybeans, and bran, although it is also present in sufficient quantities in most fruits, vegetables, meat and fish.

Potassium Recommended Dietary Intake
The Food and Nutrition Center of the Institute of Medicine has established the following recommended dietary intakes for potassium:
Infants

• 0 - 6 months: 0.4 grams a day (g/day)
• 7 - 12 months: 0.7 g/day

Children and Adolescents

• 1 - 3 years: 3 g/day
• 4 - 8 years: 3.8 g/day
• 9 - 13 years: 4.5 g/day
• 14 - 18 years: 4.7 g/day

Adults

• Age 19 and older: 4.7 g/day

Women who are producing breast milk need slightly higher amounts (5.1 g/day). Ask your doctor what amount is best for you.

Foods high in potassium

1. Milk
   Milk was allegedly also a good source of potassium. In one bowl, milk contains 382 potassium.
2. Orange juice
   A total of 3/4 cup of orange juice contains 355 mg of potassium. In addition, orange juice is also a source of calcium, folate, and some vitamin B.
3. Calabash
   Calabash or opo squash, bottle gourd or long melon is low in calories with fiber and vitamin A that high. Not only that, half a bowl of fruit also contains 448 mg of potassium.
4. Fish
   Fish such as halibut and tuna contain almost 500 mg of potassium for every 85 grams. But potassium is not the only reason you should eat fish, healthy high fat content also lowers the risk of heart disease.
5. Soybeans
   Soy products are the best sources of protein and can also fight inflammation in the body. Potassium content was also quite high, half a bowl of soy beans contains almost 500 mg of potassium.
6. Sweet potatoes
   Sweet potatoes are foods with the highest potassium content. One piece of sweet potato contains about 694 mg of potassium and only 131 calories. Sweet potatoes are also rich in fiber, beta-carotene, and carbohydrates.
7. Tomato sauce
   Nobody deny the benefits of fresh tomatoes, but if you want high potassium content, tomatoes need to be made ​​into a sauce. A quarter cup of tomato sauce contains 664 mg of potassium. In the meantime, if juiced tomatoes can provide 400 mg of potassium.
8. Beet leaves
   In beet plants, we often just make use of the tuber and discard the leaves. Though beet leaves contain potassium that is as high as 644 mg every half bowl. Beet leaves also contain high antioxidant.
9. 
   Yardlong bean
   Yardlong bean that also known as bora, long-podded cowpea, asparagus bean, pea bean, snake bean, or Chinese long bean contains 600 mg of potassium for every half bowl. However, other legumes such as lentils and peas can also be a good source of potassium.
10. Yogurt
    Approximately 227 grams of yogurt contains 579 mg of potassium. While low-fat yogurt contain slightly lower.
11. Clams
    Eighty-five grams of clams containing 534 mg of potassium and the highest concentration of vitamin B12.
12. Prune
    Three-quarters cup of prune juice contains 530 mg of potassium, and the same amount of boiled prunes contains 400 mg. Additionally prune well known for maintaining bone density.
13. Carrot juice
    Carrot juice as much as 3/4 cup contains 500 mg of potassium. In addition, carrot juice also provide good benefits for the eyes.
14. Molasses
    This molasses is an alternative that is often used to replace sugar or honey. Behind the sweet, molasses apparently also has a high potassium content. One tablespoon of molasses contains 500 mg of potassium and iron, and calcium that also high.
15. Dried apricots
    Apricots are not rich in Vitamin A and Vitamin C, but also contains potassium that is quite high. Dried apricots (through the drying process) contains 257 milligrams of potassium per quarter cup serving.
16. Cantaloupe
    Cantaloupe contains potassium that is quite high. A serving of fresh fruit (134 grams) contains 358 milligrams of potassium. Exaggerating a little portion then you will get the amount of potassium as much as in one banana.
17. Papaya
    Besides high in fiber, papaya also high in potassium. A piece of papaya with a size of 2.5 cm has 264 milligrams of potassium. By adding another piece, then you will get a number of more potassium than bananas.
18. Date fruit
    One date fruit has a large enough potassium, which is 167 milligrams. What if we consume more than 5 in one day? Obviously fruit is rich in fiber can match the amount of potassium in bananas.
19. Avocado
    It also contains high potassium. One avocado contains 975 milligrams of potassium or more than half the potassium in bananas.

12 Vitamin C Foods Besides Oranges

Do you know another source of vitamin C besides oranges? In fact, there are several vitamin c foods from fruits or vegetables that higher than oranges. There are about 21 kinds of fruits that contain vitamin C which is enough to meet your daily vitamin C needs. Most people consider, the source of vitamin C contained in oranges only. Even in some cases, some people who do not want to meet the consumption of vitamin C, because they do not like oranges fruit.

Vitamin C requirement is different for each person, depending on their living habits. In teenagers, these habits such as smoking, drinking coffee, or alcoholic beverages, the consumption of certain medications such as anti-seizure medications, tetracycline antibiotics, anti-arthritis, sleep medicine, and oral contraceptives. Smoking habits eliminates 25% of vitamin C in the blood. In addition to other compounds that affect nicotine as bad is caffeine. Besides stress, fever, infection, and exercise also increases the need for vitamin C.

Below RDA for vitamin C based on ods.od.nih.gov data.

Recommended Dietary Allowances (RDAs) for Vitamin C 

Age	Male	Female	Pregnancy	Lactation
0–6 months	40 mg*	40 mg*
7–12 months	50 mg*	50 mg*
1–3 years	15 mg	15 mg
4–8 years	25 mg	25 mg
9–13 years	45 mg	45 mg
14–18 years	75 mg	65 mg	80 mg	115 mg
19+ years	90 mg	75 mg	85 mg	120 mg
Smokers	Individuals who smoke require 35 mg/day more vitamin C than nonsmokers.

Foods high in vitamin C besides oranges

• Vitamin C content in guava
  
  The content of vitamin C in guava twice more than in sweet orange. If oranges has 54 milligrams of vitamin C per 100 grams, then the guava contained about 108 milligrams per 100 grams. The fruit is beneficial for weight loss, prevent skin breakouts, lower cholesterol, and treat diarrhea. Guava is a fruit with the highest vitamin C content.
  
• The content of Vitamin C in Kiwi
  
  Vitamin C in the kiwi apparently proportional to the amount of vitamin C in guava. The content of vitamin C in the kiwi is 100 milligrams per 100 grams. kiwi Including fruits containing high vitamin c. This fruit has health benefits for preventing heart disease and hypertension, treat symptoms of impotence, and maintain stamina. Other properties is able to maintain healthy skin and is suitable as a nutrient for pregnant women.


• Vitamin C in Longan
  The content of vitamin C in the Longan about 84 milligrams per 100 grams, still higher than the oranges. Levels of vitamin C on Longan, making this fruit including fruit rich in vitamin C. One of the benefits of this fruit is to cure insomnia.
• Vitamin C in Papaya
  Levels of vitamin C in papaya, can be different in different reference. But do not worry, because still the average content of vitamin C in papaya is two times more than oranges. Papaya fruit has benefits to reduce the accumulation of fat in the body, helping the process of protein digestion, and improve sperm quality.
• Vitamin C in Red Paprika
  The content of vitamin C in red paprika about 190 milligrams of 100 grams, four times more than oranges. But the red paprika are not classified as a fruit that can be eaten like oranges. Because red paprika better known as cooking ingredients or composition of a mixed diet. So it is still better fulfillment oranges for immediate consumption. Usefulness of red pepper can prevent cataracts in the eye.
• Vitamin C in broccoli
  
  The content of vitamin C in broccoli was 118 milligrams per 100 grams. Like red paprika, broccoli is a vegetable. Broccoli has health benefits for cancer prevention, detoxification, prevent stomach disorders, and prevent heart disease. Other properties are able to care for the skin, and prevent anemia.
• Vitamin C in cabbage
  The content of vitamin C in cabbage is 160.8 milligrams per 2 cups. Means every one cup contains at least 80.4 milligrams of vitamin C. Cabbage has health benefits can prevent cancer. It also can prevent thrush because it contains vitamin C.
• Vitamin C in strawberries
  The content of vitamin C in strawberries is 56.7 milligrams per 100 grams, 8 consumption of strawberries every day it will fulfill the needs of vitamin C daily. Health benefits of strawberries such as teeth whitening and as a natural acne remedy.
• Vitamin C in Cauliflower
  On cauliflower, its vitamin C content reached 50 milligrams per 100 grams, similar to the content of vitamin C in cabbage. Cauliflower has benefits to prevent the occurrence of cancer, such as colon cancer, breast cancer, and tumors.
• Vitamin C in Tomatoes
  The content of vitamin C in tomatoes is 34 milligrams per 100 grams.
• Vitamin C in Chili
  The content of vitamin C in chili about 84 milligrams per 100 grams, chili has a spicy flavor, so it is rarely eaten straight especially in a dose of 100 grams.
• The content of Vitamin C in apples
  The content of vitamin C in apples is 5 milligrams in 100 grams. Apple has benefits to detoxify the body, stabilize the body's immunity, and reduce the body's allergic.