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Potassium Rich recipes


Last Updated : Jan 04,2018



पोटेशियम व्यंजनों में उच्च - हिन्दी में पढ़ें
પોટેશિયમ યુક્ત રેસીપી - ગુજરાતી માં વાંચો
Potassium is an important mineral and an electrolyte required in human body. It is found in all the cells, muscles and even bones. Potassium is critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So if you are suffering from High Blood Pressure and taking medication, then the medicine works by taking out the sodium and potassium from the kidneys. So you need to up your Potassium intake in this case. Fruits and vegetables are a very good source of potassium.

How much Potassium do i need?
The average adult needs about 4,700 mg (milligrams) per day.

Is Potassium safe for all?
Those with kidney problems will have to restrict the amount of potassium they intake.

5 Reasons our body needs potassium :
1. Maintain electrolyte or the acid-base balance.
2. Control blood pressure and sustain cardiac health.
3. Promote muscle and nerve function.
4. Break down carbohydrates.
5. Maintain normal growth.

Potassium Rich Foods list from Fruits, Vegetables and Dairy listed in tables below.

9 Potassium Rich Fruits
1. Avocado
2. Banana
3. Watermelon
4. Mango
5. Honey Dew Melon
6. Cantaloupe
7. Papaya
8. Plums
9. Grapefruits

12 Potassium Rich Vegetables
1. Potato
2. Sweet Potato
3. Mushroom
4. Pumpkin
5. Spinach
6. Kale
7. Radish Leaves
8. Broccoli
9. Parsnips
10. Green peas cooked
11. Carrots cooked
12. Tomatoes

3 Potassium Rich Dairy Foods
1. Milk
2. Skim Milk
3. Curd
4. Paneer

Coconut water is also one of the highest sources of potassium which helps to maintain the electrolyte and water balance in the body.

Try few of our recipes like Banana Milkshake Drink, Grilled Sweet Potato, Spinach and Mixed Sprouts Raita, Avocado Salad and Coconut Water with Coconut Meat and maintain good health.

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Recipe# 2936
20 Aug 11

  This recipe has an associated video
 by Tarla Dalal
These delicious breakfast pancakes are enriched with wheat bran, bananas and milk and are perfect for brunch. Bananas and milk provide you with all the energy needed to carry out your regular activities. They also increase the calcium and protein levels of the recipe. Most of us consider waffles and ....
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Recipe# 37297
17 Jul 12

  This recipe has an associated video
 by Tarla Dalal
This smashingly tasty Palak Raita will steal your heart with its simple yet rustic flavour. The contrast of dark green against the light colour of curds is a treat to behold too. Just ensure that you refrigerate the raita for at least half an hour, and till serving time, so that the palak remains cr ....
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Recipe# 42344
03 Jan 18

 
 by Tarla Dalal
A splash of colours and vibrant flavours, this salad is a real delight to munch on. Enjoyed as a lunch in the afternoon, it is sure to reboot your day and make you feel positively charged! The Beetroot, Peppers, Carroty Healthy Salad for Work is loaded with multi-textured ingredients with awesom ....
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Recipe# 6227
11 Jan 12

 
 by Tarla Dalal
Here is a cool and healthy cleanser to start your day with. The lemon in this dark green juice helps to retain the colour and enhance the absorption of iron in it. The greens and the jal jeera powder together are ideal for stimulating the digestive system and replacing the lost minerals. Digest ....
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Recipe# 42007
17 Aug 17

 
 by Tarla Dalal
Rich in potassium and magnesium, sweet potatoes are known to enhance kidney function, making them good for those having high blood pressure. Grilled Sweet Potato is a scrumptious snack made using this beneficial veggie. Simple and easy to make, this snack features slices of parboiled, unpeeled s ....
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Recipe# 40846
11 Jan 12

 
 by Tarla Dalal
This attractive orange-coloured juice is a pleasure to behold, and even more of a treat to the palate! A smart combination of fruits and veggies gives this Red Capsicum, Carrot and Apple Juice a vibrant flavour. The low-calorie red capsicum gives this juice a unique flavour that is mildly spic ....
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Recipe# 42341
03 Jan 18

 
 by Tarla Dalal
A good smoothie made with the right ingredients is nothing short of nectar! Instead of loading the smoothie with ice-cream and other fat-laden ingredients, go for one made of oats and curds, perked up with fruits. Fibre-rich oats adds volume to the smoothie and gives it a lusciously thick mouth- ....
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Recipe# 22796
17 Jul 12

  This recipe has an associated video
 by Tarla Dalal
Palak or saag is one of the favourite leafy vegetables in north Indian households. They use the versatile palak in a variety of preparations such as raita, gravy and even kofta!
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Recipe# 42215
27 Oct 17

 
 by Tarla Dalal
Some veggies and fruits make very tempting and satiating snacks because they have a wonderful taste and texture, especially when laced with tangy and spicy sauces and seasonings. Here, we have made one such snack with Brussels sprouts. The Brussels sprouts are seasoned with salt and pepper, bake ....
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Recipe# 42327
25 Dec 17

 
 by Tarla Dalal
Health-conscious people are always on the lookout for tasty but healthy snacks, which will keep them off junk food! Baked veggies are really trendy snacks that classify as super healthy. You will be amazed by how easy and tasty the Oven Baked Pumpkin Fries are. Just slice the pumpkin into finger ....
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Recipe# 42311
20 Dec 17

 
 by Tarla Dalal
A quick and easy egg-based breakfast that tastes yum and looks good too. Sunny Side Up Eggs as the name suggests looks like a splash of yellow on a white background, so it has a bright and cheery look that invites you to take a bite! The best part is that it can be made very easily and quick ....
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Recipe# 42258
18 Nov 17

 
 by Tarla Dalal
Also known as Chilli Guava, this recipe is part and parcel of our childhood memories! This Healthy Guava Snack is crunchy and super tasty, while also being extremely nutritious, which makes it a wonderful snack for kids and adults alike! Guava is a very good source of
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Recipe# 42179
13 Oct 17

 
 by Tarla Dalal
Bell peppers have the benefit of being both healthy and tasty – a rare combination! They have a zingy taste, which boosts the flavour of any dish, as well as a nice crunchy mouth-feel. While they can be added to any salad,
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Recipe# 42226
02 Nov 17

 
 
by Tarla Dalal
How can something with as simple a flavour as zucchini turn into an exciting, truly appetizing starter? Well, that is just what happens when the zucchini is brushed with olive oil, seasoned with pepper and crushed garlic and cooked on a griller pan! The Grilled Zucchini has an absolutely stunnin ....
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