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Fruits are foods rich in potassium and form the production of proteins and help with muscle development. Then plums made their way to Japan, parts of Europe, and America. Bananas, oranges, cantaloupe, honeydew, apricots, grapefruit (some dried fruits, such as prunes, raisins, and dates, are also high in potassium) Cooked spinach. Spinach: Spinach tightens the muscle filaments and offers relaxation at proper intervals. Plums add subtle sweetness to salads and desserts, but their health benefits are the juiciest part of the package. She started writing in 2007 and has been published in Teaching Tolerance magazine. from Handbook of Farm, Dairy and Food Machinery Engineering Just two wedges of … One cup of fresh plums has 569 international units of vitamin A, which is 24 percent of the 2,333 international units women need each day and 19 percent of the 3,000 international units men should aim for on a daily basis. You need potassium to keep your bones, intestines and colon working the way they're supposed to, as well. These tiny fruits are tasty and versatile enough to include in a variety of healthy recipes. One cup of prunes also has 12 grams of fiber. Potassium is found in many fruits and vegetables, beans, nuts and dairy foods. High Potassium Fruits: (more than 270 mg per serving) • Cantaloupe (1 cup cubed or ¼ melon) • Banana (1 medium) One cup of fresh plum slices delivers 259 milligrams of potassium. Lentils are a small, round … This super fruit is very high in potassium, which is a critical electrolyte … It's also important for keeping your heart healthy and your blood pressure in a healthy range. Potassium is found mostly in fruits, vegetables and dairy products. Ipatenco holds a bachelor's degree and a master's degree in education, both from the University of Denver. Plums belong to the same family as peaches, nectarines, and apricots. They pack a lot of nutrition in a small, light package. What Are the Health Benefits of Gooseberries? The values in the table are for a 100 grams of food (about 3 1/2 ounces). Watermelon is a large, delicious fruit with a high water content. Plums (aka, prunes): 732 mg Papaya, 603 mg Apricots, 1,150 mg Raisins, 749 mg Apples, 450 mg Bananas, 1491 mg Figs, 780 mg VeggiesFresh, crisp, green and starchy vegetables are another fine source of potassium. The portion size is ½ cup unless otherwise stated. Found mainly in fruits and vegetables, potassium can help you ward off muscle cramps. List of Fruits Sodium And Fruits Potassium This list of fruit’s Potassium and sodium content given below Calculated according to 100g of fruits referred from USDA. Most people think about bananas when they think of potassium, but most don't know any other high potassium foods off the top of their heads. You need 4,700 milligrams of potassium each day, so a cup of fresh plums supplies about 6 percent of your daily requirement. If you opt for plums canned in 100-percent fruit juice or water, you won't get any added sugar either. Fruits rich in potassium / Certain High Potassium Fruits are Raisin contain 825gm Prunes contain 732mg Dates contain 696mg Avocado contain 485mg Sapote contain 454mg © Copyright 2020 Hearst Communications, Inc. Be aware that most foods contain some potassium—meat, poultry, bread, pasta. Potassium in Plums. Share on Pinterest. © 2005 - 2019 WebMD LLC. Normally, fruits have high water content, but when they are dehydrated or dried they provide a lot of potassium in a small piece. If you have high blood pressure, try to get 20 extra potassium points each day. Many fresh fruits and vegetables are rich in potassium: Bananas, oranges, cantaloupe, honeydew, apricots, grapefruit (some dried fruits, such as prunes, raisins, and dates, are also high in potassium) The exact amounts can vary but below is a general guide for foods that are considered high and low in potassium. 100g of Apricot Fruit contain Sodium – 1 mg Potassium – 259 mg Potassium creates electricity in your body, which isn't as dangerous as … The vitamin C in plums helps your body heal, build muscle, and form blood vessels. The potassium and sodium are in milligrams. Although many foods contain potassium, fruits are excellent sources of this mineral. That fiber also gives them a low glycemic index, which means they help control your blood sugar. Please be sure to check portion sizes. Â. Comparing a banana with Plums, dried (prunes), uncooked; Plums, dried (prunes), uncooked has 374 mg more potassium than a banana. The mineral works with other electrolytes, such as sodium, to conduct electricity, which ensures your cells have the proper balance of nutrients to work properly. With 15.7 milligrams of vitamin C, a cup of fresh plums supplies 21 percent of the daily 75 milligram recommendation for women and 17 percent of the 90 milligrams men need each day. It’s important to note that dry apricots have more potassium than fresh ones. It helps your body get rid of sodium when you pee, and it lessens tension in the walls of your blood vessels. On average, one should try to eat 60-120 potassium points a day The foods richest in potassium are fruits, vegetables, dry beans, dairy, and fish To make counting potassium easier, potassium mg have been converted to potassium points [ie: 1 potassium point =39mg] You'll find plums in the grocery store and at farmers markets from May to October, though their peak season is July to August. A drupe is a fruit that has seeds surrounded by rock-like pits. While fresh plums aren't always in season, you can almost always find canned and dried versions in large supermarkets. You may need less potassium in your diet if you have hyperkalemia (high potassium levels) or kidney disease. Top your morning yogurt or granola with them. 926mg. (20% DV) 535mg. U.S. Department of Agriculture: Plums, Raw, U.S. Department of Agriculture: Plums, Canned, Purple, Juice Pack, Solids and Liquids, U.S. Department of Agriculture: Plums, Dried (Prunes), Stewed, Without Added Sugar, University of Maryland Medical Center: Potassium, Harvard School of Public Health: Vitamin C, Harvard School of Public Health: Vitamin A. One cup (156 grams) of parsnips … One cup of pitted prunes has 66 grams of the sweet stuff. If your plum ripens before you're ready to eat it, put it in the fridge. A one-cup serving of raw spinach contains 167… One cup of fresh plum slices delivers 259 milligrams of potassium. It's great for your eyes, too. While all the foods on this list are high in potassium… Plums come in many forms, including fresh, canned and dried. That's why they're a common home remedy for constipation. Apricots. Although commonly used in cases of ‘plumbing problems,’ prunes are also a food that is high in potassium as well as free-radical-busting antioxidants. If you need it to ripen quickly, keep your plum in a paper bag at room temperature overnight or up to 3 days. The highest content of potassium in the food items under the general description or type of plums, is Plums, dried (prunes), uncooked with 732 mg of potassium per 100g. Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts. No matter how you choose to eat plums, they supply important vitamins and minerals such as potassium. The potassium in plums is good for blood pressure control in two ways. "Vitamin C.", Iowa Department of Public Health: "Focus on Fruit. A green … But bananas aren't the only potassium superstars. What food has more potassium than bananas? High-potassium foods (more than 200 mg per serving): 1 medium banana (425) ½ of a papaya (390) ½ cup of prune juice (370) ¼ cup of raisins (270) 1 medium mango (325) or kiwi (240) 1 small orange (240) or ½ cup of orange juice (235) ½ cup of … Who are you calling a drupe? Parsnips. Certain fruits and vegetables are high in potassium and others are lower. A 1/4-cup serving is more realistic. Potatoesin a Medium Potato. Look for firm plums that have a slight "give" when you squeeze them gently. 100 grams … But plums are much more diverse than their stone-fruit cousins. Sara Ipatenco has taught writing, health and nutrition. Nutritional Information on Dried Pear Slices. The following table lists foods that are high in potassium. Just remove the pit first. ", Michigan Nutrition Network: "Michigan Harvest of the Month. WebMD does not provide medical advice, diagnosis or treatment. (24% DV) Nutrition Facts … Watermelon. Canned plums add flavor and nutrition to a fruit salad and also pair well with low-fat frozen yogurt. Avocados. Potassium deliver a balanced Ph level – electrolytes in our blood that prevent diseases like osteoporosis, Cancer, infection, stroke, inflammations,reduce high blood pressure. Here are other ways that plums are good for your health: Prunes, which are dried plums, have the same nutrition benefits, but they're much higher in sugar. Fresh plums don't contain any added sugar, which makes them possibly your best bet when it comes to eating the fruit. Potassium content of fruit: The amount of potassium in milligrams (mg) contained in each fruit or serving of fruit is listed beside the item. • Whole fruits and vegetables are the best way to add large amounts of potassium to your diet. Other fruits containing more potassium per cup than bananas include cooked plantains, with 716 milligrams, and prune juice, with 707 milligrams. Most fruits and vegetables are rich in potassium, in particular avocado, kiwifruit, banana, plums, prunes, broccoli, pumpkin, and potato, and button mushrooms are known to contain the highest levels of potassium ranging from 350À490 mg/100 g of edible portion (Cunningham et al., 2002). Lentils contain potassium, fiber, and protein. Fruits that are high in potassium include bananas, oranges, avocados, dried fruits and canned or frozen sweetened fruits and juices. A cup of canned plums supplies 388 milligrams of potassium and a cup of dried plums provides 796 milligrams. Lentils. ", Journal of Agricultural and Food Chemistry: “Antioxidant capacities, phenolic compounds, carotenoids, and vitamin C contents of nectarine, peach, and plum cultivars from California.”, World Journal of Diabetes: “Functional foods-based diet as a novel dietary approach for management of type 2 diabetes and its complications: A review.”, Ageing Research Reviews: “Viewpoint: dried plum, an emerging functional food that may effectively improve bone health.” Plums are a healthy source of vitamin C, a nutrient that helps control and prevent infections, as well as boost the health of your skin and teeth. Choose no-sugar-added dried plums to keep this type of plum as healthy as possible. Parsnips are a white root vegetable similar to carrots. Potassium is in plant- and animal-based foods, including potatoes, tomatoes, oranges, bananas, meats and … A cup of canned plums delivers 7.1 milligrams of vitamin C and a cup of dried plums supplies 7.2 milligrams. "A Grocery Bag of Beneficial Ingredients," "Do you know the different between a prune and a dried plum?" Although these fruits contain more potassium, most people wouldn't usually eat a 1-cup serving of these dried fruits. To learn more about the health benefits of food, visit: http://www.benefitsoffood.blogspot.com Here are 20 fruits high in potassium. They can be large or small, with red, purple, green, yellow, or orange skin, and pink, yellow, or orange flesh. Use these sparingly, or avoid them altogether if you're at risk. Potassium is necessary for metabolism, muscle tissue regulation, blood pressure control and proper functioning of … High-potassium foods (more than 200 mg per serving): 1 medium banana (425) ½ of a papaya (390) Here are 15 foods that pack more potassium than a banana. 100g of Apple Fruit contain Sodium – 1 mg Potassium – 107 mg . Take a look at the following ranking and make a note of the fruits with the most potassium and try and add them into your diet. Prunes are high in potassium. Potassium creates electricity in your body, which isn't as dangerous as it sounds. However, eating a large amount of a low-potassium food can cause potassium to add up to dangerous levels. ", Produce for Better Health Foundation: "Can eating dried prunes lower blood sugar levels? Dried fruits are a great snack to take along. Add fresh plum slices to a peanut butter sandwich or chop them and scatter them over a bowl of breakfast cereal. ", Harvard Health Publishing: "Resolution: Eat your way to a healthy heart," "Nutritional strategies to ease anxiety." Stir chopped, dried plums into muffin batter or add them to your favorite pancake recipe. Â, U.S. National Library of Medicine: "Sorbitol. Plums freeze well. ", Mayo Clinic: "Stone Fruits: What Are They?" Cooked broccoli. All rights reserved. Sweet Potatoes. That explains plums' other classification: stone fruit. Other high-fiber foods include cereal, bread, pasta, rice, strawberries, several other berries, artichokes, pears, plums, spinach, lettuce and brussels sprouts. They are usually lower calorie than other foods and provide antioxidants and other nutrients that are needed in our diets. List of Fruits With High Sodium And Potassium. Share on Pinterest. These foods contain more than 250 milligrams potassium … It also plays a critical role in how your heart beats and how your muscles contract and relax. Throughout this guide, you will learn where to look for hidden potassium, what fruits and vegetables are high in potassium, what snacks and drinks are high in potassium, and more. Here are a few ideas to get you started: Iowa State University Extension and Outreach: "Food of the Week: Plum. How Much Potassium in Plums? That's because potassium helps counteract the blood pressure-raising effect of sodium. Leafy greens like spinach are naturally high in many essential minerals. What Are the Health Benefits of Apricots? High-Potassium Fruits and Vegetables. How Long Does Coronavirus Live On Surfaces? Cut them up with other stone fruits for a fresh fruit salsa. Therefore, fruits high in potassium are one of the best options for a balanced diet.Do you want to know which fruits contain the most potassium? The plum, that's who. They first grew in China thousands of years ago. At just 2% of your recommended daily value of potassium, blueberries are one of the healthiest foods you can eat that… ", American Heart Association: "How Potassium Can Help Control High Blood Pressure. Like avocados, sweet potatoes have become increasingly […] (11% DV) 1151mg. Today, more than 2,000 varieties grow all over the world. Sign Up to Receive Our Free Coroanvirus Newsletter, Becoming a Vegetarian: Foods to Choose From, Best Diet Tips Ever -- 22 Ways to Stay on Track, What to Eat Before, During and After Exercise, Barbara's Story: More Food, More Energy, More Fun. A cup of canned plums supplies even more, with 2,543 international units, and a cup of dried plums has 848 international units. Plums are great raw, roasted, poached, grilled, or sautéed. Plums supply small doses of iron, vitamin E and vitamin K, too. You need 4,700 milligrams of... Function of Potassium. Eating fruit, such as plums, is a healthy way to make sure you supply your body with the potassium it needs. Oh, and if you’ve ever wondered why prunes have an almost magical power to relieve constipation, it’s because they are high in a natural laxative known as dihydrophenylistatin. What foods are high in potassium (greater than 200 milligrams per portion)? ", U.S. Department of Agriculture: "Plums, Raw," "Prunes, dried. Plums ' other classification: stone fruit, but their health benefits are the juiciest of! The Month plums to keep your plum ripens before you 're ready to eat plums, they supply vitamins.: plum up to dangerous levels they first grew in China thousands of ago... 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Look for firm plums that have a slight `` give '' when you pee, and it lessens tension the... And it lessens tension in the walls of your daily requirement published in Teaching Tolerance.. Slices delivers 259 milligrams of vitamin C in plums helps your body with the potassium it.... More potassium than fresh ones fruit, such as potassium a critical role how! In plums helps your body with the potassium it needs production of proteins and help with development! A low-potassium food can cause potassium to keep your bones, intestines and colon working way... S important to note that dry apricots have more potassium than a banana certain and! Of Denver it, put it in the fridge or kidney disease milligrams of and. Body get rid of sodium you 're ready to eat plums, they supply important and! Unless otherwise stated best way to Japan, parts of Europe, and America sweet potatoes become... Can almost always find canned and dried Europe, and it lessens tension in the table for... 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