The 5 most potassium-rich drinks

The 5 most potassium-rich drinks

The mineral potassium is essential for your body to maintain the water balance and the proper functioning of the heart. In addition, potassium plays a role in the regulation of blood pressure, muscle contraction and maintenance of bone health.

According to the Institute of Medicine, adult women and men need at least 4,700 milligrams of potassium per day. The body is unable to store or make potassium, so it must come from your daily diet.

Drinking high potassium drinks can help you meet your daily needs. Here are the top 5 drinks rich in potassium.

1. carrot juice

Carrots contain a slightly higher potassium than carrot juice, according to the US Department of Agriculture. But in terms of size, carrot juice is a more concentrated source of nutrients.

1 cup of chopped carrots contains about 400 milligrams of potassium and 50 calories. A glass of carrot juice contains 8 ounces of about 700 milligrams of potassium and 100 calories, or 20% of the daily value.

Carrot juice is a nutrient-rich drink, providing 902%, 46%, 26%, 14% and 8% of daily values ​​of vitamin A, vitamin B6, vitamin K, vitamin E and fiber, respectively, per cup.

2. coconut water

Coconut water, which comes from the coconut, is a healthy drink containing potassium. According to the United States Department of Agriculture, coconut water provides about 430 milligrams of potassium per 8.5 ounces, which corresponds to about 9% of your daily metal needs.

Coconut water is also a good source of other acids, such as phosphorus and magnesium. You can drink coconut water to moisturize after exercise instead of a high sugar drink.

3. fruit juice

Fruit juices can help increase your potassium intake. 8 ounces of peach juice contains 707 milligrams of potassium, or 15% of your daily needs.

The orange juice contains 496 milligrams per serving. Grapefruit juice and pineapple juice contain between 325 and 378 milligrams of potassium per cup. Grape juice and apple are not great sources, but still provide about 250 to 263 milligrams per meal.

4. peach juice

Dried plum is rich in potassium. It contains a much higher percentage of nutrients than fruits compared to other types of fruit juices.

A glass of peach juice contains about 700 milligrams of potassium, or 20% of the daily value. In addition, it provides 28%, 17% and 10% of daily values ​​of iron, vitamin B6 and fiber, respectively.

When you drink peach juice to increase the amount of potassium a day, you can start eating 4 ounces and gradually increase it to 8 ounces. For some people, it has a moderate laxative effect.

5. tomato juice

Tomato juice is low in sodium and is a good source of potassium. For about 50 calories, an 8 ounce cup of tomato juice contains 921 milligrams of potassium, or 26% of the daily nutrient value. It also provides about 120%, 10% and 8% of daily intakes of fiber, vitamin A and vitamin C.

Although regular tomato juice provides the same amount of fiber, calories and vitamins, it contains only 5 times the amount of sodium and about half the amount of potassium that contains little sodium. Eating 8 ounces of normal tomato juice contains only 12% of the daily intake of potassium.