Potassium is one of the essential minerals for your body. Studies have shown that including potassium-rich foods in your vegan diet can help in maintaining normal blood pressure. It is often observed that people are not getting enough potassium through their diets. That is why most health experts and dieticians recommend including many plant-based foods that are rich in potassium in your diet.
In this article, we will take a look at some of the potassium-rich foods that you can include in your vegan meal plan.
Bananas are probably one of the best plant-based sources of potassium. An average-sized banana can provide 9% of your daily potassium requirement. Recent studies have shown that eating bananas regularly can help in regulating your blood sugar levels. It may also help in improving your digestive health.
Sweet potatoes are very popular among people these days and they are loaded with several healthy nutrients, including potassium. It was found that around 541 mg of potassium is present in just one medium-sized sweet potato. They are also a good source of fiber and complex carbohydrates. In addition to that, sweet potatoes can provide 400% of your daily calcium requirement.
Black beans are one of the staple foods in Central and South America. People often use black beans in soups and burritos. Black beans are one of the best sources of potassium. You will get around 611 mg of potassium from just one cup of black beans. However, you should note that black beans contain phytates that can decrease your body’s ability to absorb potassium. Therefore, soak black beans in water for a few hours to reduce their phytate content.
Some of the common white beans include lime beans, cannellini beans, navy beans, great northern beans, etc. Just one cup of any of these beans (cooked) can provide around 830 mg of potassium. In addition to that, white beans are also rich in B vitamins, iron, and protein. One cup of white beans can also provide around 19 grams of fiber, which helps in improving your digestive health.
Watermelon is a popular fruit that has high water content. You will get around 640 mg of potassium from just 2 wedges of watermelon. This delicious fruit is also rich in carbohydrates, fat, fiber, and protein. Just 2 wedges of watermelon can provide around 3.4 grams of protein. Recent studies are showing that watermelon also contains good amounts of vitamin A and C.