The mineral potassium is essential for your body to maintain fluid balance and proper heart function. Additionally, potassium plays a role in regulating blood pressure, muscle contraction, and maintaining healthy bones.
According to the Institute of Medicine, adult women and men need at least 4,700 milligrams of potassium every day. The body cannot store or produce potassium, therefore it must come from your daily diet.
It is important to note that a diet deficient in this mineral can cause symptoms such as muscle weakness and fatigue. Other indications for this deficiency can include the serious side effects of abnormal heart rhythm, headaches, anemia, heart palpitations, pain in the intestine, swollen glands, sluggish reflexes, high blood pressure, and diabetes.
Including beverages high in potassium can help you meet your daily requirements. These are the juices richest in potassium.
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Potassium-rich juices
Carrot juice Ounce for ounce, raw carrots contain slightly higher potassium than carrot juice, according to the USDA. But in terms of volume, carrot juice is a much more concentrated source of the nutrient.
One cup of chopped raw carrots contains about 400 milligrams of potassium and 50 calories. While an 8-ounce glass of carrot juice contains almost 700 milligrams of potassium and 100 calories, or 20% of the daily value.
Carrot juice is a nutrient-dense beverage that provides 902%, 46%, 26%, 14%, and 8% of the Daily Values for vitamin A, vitamin B-6, vitamin Kvitamin E, and fiber, respectively, per cup.
Coconut water Coconut water, which comes from the inside of green coconuts, is an all-natural, healthy drink that contains potassium. According to the US Department of Agriculture, the coconut water provides approximately 430 milligrams of potassium per 8.5-ounce serving, which covers approximately 9% of your daily need for the mineral.
Coconut water is also a good source of other electrolytes, such as phosphorus and magnesium. You can drink coconut water to rehydrate after working out instead of a high-sugar sports drink.
Orange, grapefruit and pineapple juice He Orange juice contains 496 milligrams per serving. While grapefruit juice and pineapple juice contain between 325 and 378 milligrams of potassium per cup.
Choose unsweetened and all-natural versions of these fruit juices for the most potassium and the fewest calories or added ingredients.
prune juice Prune juice, just like the dried plums it’s made from, is loaded with potassium. It retains a significantly higher percentage of the nutrients of the whole fruit, compared to other types of fruit juices.
For approximately 180 calories, an 8-ounce glass of prune juice provides approximately 700 milligrams of potassium, or 20% of the daily value. Additionally, it provides 28%, 17%, and 10% of the Daily Values for ironvitamin B-6 and fiber, respectively.
When drinking prune juice to increase your daily potassium intake, you can start with a 4 ounce serving and gradually increase to 8 ounces, for some people it contains an effect mild laxative.
Tomato juice Low sodium tomato juice is a good source of potassium. For about 50 calories, an 8-ounce glass of tomato juice provides 921 milligrams of potassium, or 26% of the daily value for the nutrient. Plus, it provides about 120%, 10%, and 8% of the daily values for fiber, vitamin A, and vitamin C.
Although a tomato juice regular provides the same amount of fiber, calories and vitamins, contains 5 times the sodium and about half the potassium of the low sodium variety. An 8-ounce serving of regular tomato juice contains only 12% of the daily value for potassium
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