Like proteins, carbohydrates, and other vitamins that are essential nutrients for humans to survive, potassium is one such macronutrient abundant in the human body. It plays a very crucial role as it helps in regulating fluids and muscle contraction. Potassium, when dissolved in water, dissociates into positively charged ions. This is important as it helps control various processes such as nerve signals, through which our body can communicate.
Consuming a diet rich in potassium reduces one’s risk of low blood pressure, stroke. If you ever wondered how you could get enough potassium while being on a vegan diet. We have a list of vegan foods that contain high amounts of potassium that help you make your diet a balanced diet.
Beans And Lentils
These two are excellent sources of potassium. White beans have a high amount of potassium in them, and they are also a good source of thiamine, magnesium, and folate. It is also considered a good source of fiber, which is required in your diet. The fiber and other antioxidants present in the white bean helps in decreasing inflammation, minimizes the risk of heart attack and diabetes. Hence it is safe to say that white beans are a good source of plant-based proteins.
Potatoes and Sweet Potatoes
Potatoes are not only good in terms of taste but are also very rich in potassium content. Consuming one cup that is approximately 133 grams of potatoes can earn you 448 milligrams of potassium. These are low in fat content and contain complex carbohydrates and fiber. Sweet potatoes are a good source of Vitamin A.
Adding sweet potatoes to your diet with other vegetables allows you to have a fully balanced diet. Another benefit of adding sweet potatoes to your diet is that they contain low glycemic index levels. They digest slowly by the digestive system, and the blood sugar level increases gradually. Making it an ideal food for people facing issues with diabetes as they have to control their blood sugar level.
Beets are a good source of antioxidants due to pigments, which give them their color and protects you from cell damage. One cup of beet contains approximately 500 milligrams of potassium. These are good for people suffering from diabetes type-2, asthma and obesity as it shows anti-inflammatory properties.
Beets are rich in high content of nitrates helping in broadening blood vessels, fiber which help in controlling blood sugar levels. These are extremely good for women undergoing pregnancy as a rich source of many minerals and vitamins. Due to the high content of oxalates present in them, people with kidney stones would want to have moderate consumption of beets as oxalates contribute to the formation of kidney stones.
Avocados contain high amounts of potassium. They are not only tasty but are also very nutritious. They are very healthy as they are a rich source of vitamins and fiber and include monounsaturated fats, which help control insulin levels in the body. The high content of antioxidants shows high positive results in weight management and other metabolic syndromes.
Since avocados contain high potassium levels, it is best for people facing blood pressure issues, as it helps regulate the sodium level and keeps your pressure under control. Avocados contain glutathione, an important antioxidant found in them that helps keep the immune system healthy. One must avoid overconsumption of avocado as it may lead to weight gain.
Hot summer weather or humid climate coconut water has become a popular drink for many. It’s not only tasty but is highly nutritious. It contains low sugar and helps in maintaining the pH of the body. Due to the high potassium content, it can be a hydrating drink after physical activities.
Since coconut water contains more potassium than sodium, it helps you to deal with cramps. Not only is it potassium, but it is also rich in calcium and magnesium content, which are essential in muscle contraction and relaxation. Coconut water is a good substitute for many energy drinks which contain additives.
It may not be the food you would get excited about, but it’s the one you should not neglect in your diet. Spinach is highly nutritious and full of vitamins and minerals. Spinach helps in lowering blood pressure due to its high content in potassium. The antioxidant Lutein present in spinach helps in protecting eye conditions like macular degeneration and cataracts.
Lutein helps in building cognitive abilities and enhances fluency, memory, and processing speed. Spinach is also a fantastic source of vitamin K, which helps in the healthy growth of bone.
This particular food is in most salads and dishes and is readily available for one’s access. Tomatoes are an excellent source of fiber and contain low content of carbohydrates. They are highly rich in vitamins like vitamin C, an antioxidant, and potassium, which help control blood pressure. Folate and vitamin B9 are vital for the growth of tissues and cell functions.
Tomatoes contain lycopene, a type of pigment present that is also an antioxidant that helps give you protection against the sun, improves your heart health, and lowers specific cancer risks like prostate cancer. They also help balance free radicals levels that are important to control as they can release oxidative stress.
Oranges in both form fruits or the form of juice. Oranges contain low to no amount of sodium. They help in boosting your potassium level by fourteen percent. It not only helps lowering blood pressure but also reduces the risk of high blood pressure and stroke. People who are facing issues with diabetes and cannot consume sweet oranges help in reducing type-2 diabetes. The high content of vitamin C helps generate collagen, which is essential for healthy skin. Oranges are also a rich source of choline that helps with sleep and memory. Zeaxanthin present acts as an anti-inflammatory agent.
Bananas have a lower glycemic index, meaning they digest slowly, and blood sugar level increases gradually and not rapidly. They are a good source of pectin, resistant starch, which regulates sugar levels in the blood. They are an excellent source of potassium and help in lowering blood pressure.
The dopamine present in bananas acts as an antioxidant rather than a neurotransmitter as it cannot cross the blood-brain barrier. Catechin helps in reducing the risk of heart attacks. People with type-2 diabetes would want to avoid high consumption of ripe bananas.
They belong to the family of pumpkin and zucchini. They help promote immune system health as they contain a high level of vitamin C. They also help in blood cell production. Acorn squash is also an excellent source for obtaining your daily requirement of potassium. Due to the high content of antioxidants present, they help protect against cell damage and chronic conditions like heart diseases. They contain Carotenoids like alpha-carotene, beta-carotene, zeaxanthin which protect against type-2 diabetes and many other diseases.
These were just a few vegan foods one should include in their diet. Avocados, oranges, and bananas are easily accessible to one individual. Spinach, beet, and beans may not seem fascinating, but they are highly nutritious and combined with various foods. This will help to increase your nutrients or daily nutrient intake. Overconsumption of any food doesn’t have good results and leads to gaining weight. If a person is dealing with issues related to their kidney, they would want to consult their nutritionist before planning their diet plan.