The mineral potassium is essential for your body to maintain fluid balance and proper heart function. Also, potassium plays a part in regulating blood pressure, muscle contraction, and maintaining healthy bones.
As per the Institute of Medicine, adult women and men need at least 4,700 milligrams of potassium everyday. The body is unable to store or make potassium, therefore, it must come from your daily diet.
Including drinks that are high in potassium can help you meet your daily requirements. Here are the Top 5 Potassium-Rich Drinks.
5 Drinks High in Potassium:
1. Carrot Juice
Ounce for ounce, raw carrots contain slightly high potassium than carrot juice, according to the USDA. But in terms of volume, carrot juice is a much more concentrated source of the nutrient.
1 cup of chopped raw carrots contains about 400 milligrams of potassium and 50 calories. While an 8-ounce glass of carrot juice contains nearly 700 milligrams of potassium and 100 calories, or 20% of the daily value.
Carrot juice is a nutrient-dense drink, providing 902%, 46%, 26%, 14% and 8% of the daily values for vitamin A, vitamin B-6, vitamin K, vitamin E and fiber, respectively, per cup.
2. Coconut Water
Coconut water, that comes from the inside of young coconuts, is a healthy and all natural drink that contains potassium. As per the U.S. Department of Agriculture, coconut water provides about 430 milligrams of potassium per 8.5 ounce serving, which meets 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 exercising instead of a high-sugar sports drink. You can purchase it for sale in tetra packs or cans in grocery stores and health food stores.
3. Fruit Juices
Fruit juices can help boost your potassium intake. An 8-ounce serving of prune juice provides you with 707 milligrams of potassium, or 15% of your daily need.
Orange juice contains 496 milligrams per serving. While grapefruit juice and pineapple juice contains between 325 and 378 milligrams of potassium per cup. Grape and apple juice are not excellent sources, but still provide approximately 250-263 milligrams per serving.
Choose the no-sugar-added and all natural versions of these fruit juices to get the most potassium and the least amount of added calories or ingredients.
4. Prune Juice
Prune juice, same as the dried plums it is made from, is loaded with potassium. It retains a significantly higher percentage of the whole fruit’s nutrients, as compared to other types of fruit juice, according to the book “Wellness Foods A to Z.”
For approximately 180 calories, an 8-ounce glass of prune juice supplies about 700 milligrams of potassium, or 20% of the daily value. Also, it provides 28%, 17% and 10% of the daily values for iron, vitamin B-6, and fiber, respectively.
When drinking prune juice to boost your daily potassium intake, you can start with a 4-ounce serving and gradually increase to 8 ounces, for some individuals, it contains a mild laxative effect.
5. Tomato Juice
Low-sodium tomato juice is good source of potassium. For approximately 50 calories, an 8-ounce glass of tomato juice provides 921 milligrams of potassium, or 26% of the nutrient’s daily value. Also, it provides about 120%, 10% and 8% of the daily values for fiber, vitamin A, and vitamin C.
Although a regular tomato juice provides the same amount of fiber, calories and vitamins, it contains 5 times as much sodium and about 1/2 as much potassium as the low-sodium variety. An 8-ounce serving of regular tomato juice contains just 12% of the daily value for potassium.