{"id":34453,"date":"2018-08-05T12:00:14","date_gmt":"2018-08-05T06:30:14","guid":{"rendered":"http:\/\/www.1mg.com\/articles\/?p=34453"},"modified":"2018-08-20T10:17:01","modified_gmt":"2018-08-20T04:47:01","slug":"top-50-potassium-rich-indian-food-sources","status":"publish","type":"post","link":"https:\/\/www.1mg.com\/articles\/top-50-potassium-rich-indian-food-sources\/","title":{"rendered":"Top 50 Potassium Rich Indian Food Sources"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-34458\" title=\"50 Potassium Rich Food Sources To Include In Diet\" src=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2018\/08\/potassium-foods.png\" alt=\"potassium foods\" width=\"630\" height=\"380\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Potassium is an essential mineral needed for the proper functioning of the heart and bones. But thanks to the Western diets and the intake of processed foods rich in sodium, there is a decreased intake of potassium from fruits and vegetables. The lack of this mineral can lead to various health problems such as cardiac arrhythmias, muscle weakness, paralysis and intestinal problems. Moreover, potassium is important for people suffering from high blood pressure as it can help to reduce the risk of heart complications and stroke.<\/span><\/p>\n<p><b>Recommended Dietary Allowance (RDA) of potassium<\/b><\/p>\n<p><span style=\"font-weight: 400;\">According to the National Institute of Nutrition (NIN), the daily recommended dose of potassium varies with age. Here are the values for infants, kids,\u00a0and adults.<\/span><\/p>\n<p><b>Infants and children<\/b><\/p>\n<p><span style=\"font-weight: 400;\">0-6 months: 350 &#8211; 925 mg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">6-12 months: 475 &#8211; 1275 mg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1-3 years: 550 &#8211; 1650 mg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">4-6 years: 775 &#8211; 2325 mg<\/span><\/p>\n<p><b>Adults<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Men: 3750 mg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Women: 3225 mg<\/span><\/p>\n<p><b>Food sources of potassium<\/b><\/p>\n<p><span style=\"font-weight: 400;\">As the body cannot produce this mineral, you have to include foods rich in this mineral in diet. Hence, it is important to include foods rich in this mineral in the diet without fail. Here are common foods sources of potassium.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">All values are taken from the National Institute of Nutrition (NIN)\u2019s Indian Food Composition Tables 2017 and are expressed per 100 gms of edible portion*<\/span><\/p>\n<p><b>Cereals and millets<\/b><\/p>\n<p><span style=\"font-weight: 400;\">-Ragi: 443 mg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Amaranth seeds, black: 433 mg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Wheat, bulgur: 330 mg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Jowar: 328 mg<\/span><\/p>\n<p><b>Grains\/legumes<\/b><\/p>\n<p><span style=\"font-weight: 400;\">-Soya bean: 1613 mg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Rajma: 1324 mg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Cowpea: 1241 mg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Green gram: 1177 mg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Black gram, dal: 1157 mg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Horse gram: 1065 mg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Bengal gram: 935 mg<\/span><\/p>\n<p><b>Green leafy vegetables<\/b><\/p>\n<p><span style=\"font-weight: 400;\">-Agathi leaves: 674 mg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Spinach: 625 mg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Amaranth leaves: 572 mg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Tamarind leaves, tender: 465 mg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Mustard leaves: 403 mg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Drumstick leaves: 397 mg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Cabbage: 233 mg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Fenugreek leaves: 226 mg<\/span><\/p>\n<p><b>Other vegetables<\/b><\/p>\n<p><span style=\"font-weight: 400;\">-Drumstick: 419 mg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Plantain, green: 402 mg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Ash gourd: 372 mg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Broad beans: 362 mg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Cauliflower: 329 mg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Jackfruit, raw: 327 mg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Bitter gourd: 326 mg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-French beans: 324 mg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Baby corn: 260 mg<\/span><\/p>\n<p><b>Fruits<\/b><\/p>\n<p><span style=\"font-weight: 400;\">-Bael fruit: 409<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Avocado: 377<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Banana: 362<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Wood apple: 347 mg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Guava, white flesh: 283 mg<\/span><\/p>\n<p><b>Roots and tubers<\/b><\/p>\n<p><span style=\"font-weight: 400;\">-Lotus root: 611 mg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Potato: 541 mg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Colocasia: 514 mg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Yam: 463 mg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Water chestnut: 382 mg<\/span><\/p>\n<p><b>Condiments and spices<\/b><\/p>\n<p><span style=\"font-weight: 400;\">-Turmeric powder: 2374 mg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Chilies, red: 2245 mg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Cumin seeds: 1886 mg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Black pepper: 1487 mg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Curry leaves: 584 mg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Coriander leaves: 546 mg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Garlic: 453 mg<\/span><\/p>\n<p><b>Nuts\/ dry fruits<\/b><\/p>\n<p><span style=\"font-weight: 400;\">-Raisins, dried, black: 1105 mg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Pistachios: 1053 mg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Dates: 804 mg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Almonds: 699 mg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">-Groundnut: 679 mg<\/span><\/p>\n<p><span style=\"font-weight: 400;\">* All the values are approximate values of the food sources<\/span><\/p>\n<p><strong>Recommended Reads:<\/strong><\/p>\n<p><strong><a href=\"https:\/\/www.1mg.com\/articles\/10-tips-get-accurate-blood-pressure-readings-home\/\">10 Tips To Get Accurate Blood Pressure Readings At Home<\/a><\/strong><\/p>\n<p><a href=\"https:\/\/www.1mg.com\/articles\/5-ways-prevent-heart-diseases\/\"><strong>5 Ways To Prevent Heart Diseases<\/strong><\/a><\/p>\n<p><b>References:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Indian Food Composition Tables 2017. National Institute of Nutrition (indian Council of Medical Research)<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-34458\" src=\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2018\/08\/potassium-foods.png\" alt=\"potassium foods\" title=\"50 Potassium Rich Food Sources To Include In Diet\" width=\"630\" height=\"380\" \/><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[21,27,34],"tags":[66,75,310,99,100,127,485,327,328,329],"class_list":["post-34453","post","type-post","status-publish","format-standard","hentry","category-eat-well","category-health-a-z","category-live-well","tag-blood-pressure","tag-cardiac","tag-cardiac-care","tag-diet","tag-diet-tips","tag-heart-health","tag-high-blood-pressure","tag-hypertension","tag-low-potassium","tag-potassium-deficiency"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.1 - 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