Potassium in Beverages
Drinking with beverages high in potassium is one method…
…to improve your intake of this vital mineral and get closer to the recommended daily consumption of 4.7 grams. Potassium is one of the minerals that your body needs to function properly. Potassium also aids in the reduction of blood pressure rises caused by excessive salt ingestion.
Why You Should Drink Beverages High In Potassium
Your muscles and heart would stop working if you didn’t have enough potassium, and you wouldn’t be able to digest your meals. You would get very sick if you didn’t drink enough of this mineral in the diet. So it’s important that you make sure that you are getting plenty of potassium – about 3 grams per day. This is found naturally in a wide range of foods including fruits, vegetables, nuts, beans and dairy products. But many people don’t eat these kinds of rich sources of potassium on a daily basis because they’re busy or just not interested. In some cases we may have no choice but to use supplements: there are several different types available which can help us meet our needs for potassium.
The most common supplement form is tablets which contain between 30 and 200 mg of potassium. The other forms include liquids like juice or water, gels and bars as well as powders. There are also special formulas designed specifically for athletes who need more than normal amounts of potassium to keep their bodies healthy while exercising intensely. A typical serving size ranges from 100-300 milligrams.
5 List Beverages High In Potassium
Coconut Water
Coconut water, which is extracted from the insides of young coconuts, is an all-natural beverage high in potassium. According to the USDA National Nutrient Database, one cup of coconut water includes 600 milligrams of potassium, which is around 13% of your daily need for the mineral. It’s also high in other electrolytes like magnesium and phosphorus. Instead of high-sugar sports beverages, try rehydrating with coconut water after exercise. It’s available in cans or tetra packs at most health food stores and certain supermarket stores.
Fruit Juices
Fruits contain a lot of potassium, so drinking fruit juice will help you get more of it. According to the USDA, an 8-ounce serving of prune juice contains 707 milligrams of potassium, or 15% of your daily need. Orange juice is another potassium-rich beverage, with 496 mg per cup. Per cup, pineapple juice and grapefruit juice contain between 325 and 378 mg of potassium. Apple and grape juice aren’t great sources, although they do provide 250 to 263 milligrams per cup. To obtain the maximum potassium with the least amount of additional ingredients or calories, look for all-natural, no-sugar-added versions of these fruit juices.
Vegetable Juices
Potassium is also found in vegetable juices. 8 ounces of carrot juice has 689 milligrams of potassium, or 15% of your daily need. An 8-ounce portion of tomato juice, without salt, has 527 milligrams of potassium, or 11% of your daily need. Many fruit and vegetable juice mixes are also available at supermarkets. Tomatoes, carrots, spinach, grapes, bananas, citrus fruits, and berries are among the fruits and vegetables included in these beverages. According to the USDA Database, one serving of canned vegetable juice cocktail has 468 mg of potassium.
Milk and Nondairy Beverages
To acquire potassium, you can also consume milk or nondairy milk substitutes. A 1-cup serving of reduced-fat milk has 366 milligrams of potassium, or 10% of your daily need. According to the National Institute of Health, a cup of soy milk contains 287 milligrams of potassium, or 8% of the daily value. According to the USDA National Nutrient Database, a cup of unsweetened almond milk has 176 milligrams of the mineral.
Protein Shakes
Drinking protein shakes or nutritional supplement shakes is another approach to boost potassium intake from drinks. These beverages are designed to be high in certain nutrients in order to enhance your daily vitamin and mineral consumption. According to the researchers, an average protein shake contains 528 mg of potassium per 295 g container. However, read the product label to find out how much potassium it contains.
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