Fruits Rich In Potassium And Calcium


Fruits rich in potassium and calcium are important for our health! They help lower blood pressure and protect against bone loss. Find out more about which fruits you should be eating. Fruits rich in potassium and calcium content can reduce the risk of stroke, a cardiac disease and is also helpful int he treatment of high blood pressure. Potassium is a vital nutrient for our bodies and it can be found in many fruits. The working mechanism of the nutrients contained in these fruits are:

Fruits Rich In Potassium And Calcium

Potassium is a vital mineral and electrolyte that your body needs to maintain normal blood pressure, transport nutrients into your cells, and support healthy nerve and muscle function.

It’s considered an essential nutrient because your body can’t produce it. Therefore, you must get potassium from foods to meet your recommended daily needs, also known as the Daily Value (DV).

However, most people don’t get enough potassium through their diets. It’s estimated that less than 0.015% of American adults meet their daily potassium needs.

Since a medium banana contains around 9% of the DV for this mineral, most people consider it the go-to food to increase their potassium intake. However, bananas are not the only good source of potassium.

1. Avocados

Avocados are packed with healthy fats, vitamin K, and folate.

Half an avocado without the skin and seed (68 grams) contains 345 mg of potassium, or 7% of the DV. If you eat a whole avocado, you’ll get almost 15% of the DV at once.

What’s more, avocados may benefit people with high blood pressure, who often need to increase their potassium and reduce their sodium intake. Like most other fruits, avocados are low in sodium, with half an avocado providing just 0.2% of the DV.

Summary Avocados are packed with nutrients, and one avocado provides roughly 15% of your daily potassium needs. They’re also rich in vitamin K and folate.

2. Sweet Potatoes

Sweet potatoes are often used as an alternative to white potatoes.

They’re an exceptionally nutritious way to support your potassium intake. A 1-cup (328-gram) serving of mashed sweet potato boasts 16% of the DV.

What’s more, sweet potatoes are low in fat, offer a small amount of protein, and are a good source of complex carbs and fiber.

They’re also an excellent source of vitamin A, which is critical for vision. The same serving of sweet potatoes provides more than 200% of the DV of vitamin A.

For a balanced and filling meal, you can pair these delicious root vegetables with a protein source such as beans or meat, some dark greens or colorful vegetables, and a little fat.

Summary Sweet potatoes boast 16% of the DV for potassium in just 1 mashed cup (328 grams), plus some protein, fiber, and vitamin A.

3. Spinach

Spinach is one of the most nutrient-dense vegetables.

Just 1 cup (190 grams) of frozen spinach packs 12% of the DV for potassium. Similarly, about 3 cups (90 grams) of raw spinach contain roughly 11% of the DV.

It’s also loaded with other nutrients. The same serving of frozen spinach contains 127% of the DV for vitamin A, 857% for vitamin K, 58% for folate, and 37% for magnesium.

Summary Spinach provides about 12% of the DV for potassium per 1 cup (190 grams) frozen or 3 cups (90 grams) fresh. This vegetable also offers folate, magnesium, and vitamins A and K.

4. Watermelon

Watermelon is a large, delicious fruit with high water content.

Just 2 wedges (about 1/8 of a melon, or 572 grams) provides just under 14% of the DV for potassium.

The same serving also contains 44 grams of carbs, 3.5 grams of protein, 0.8 grams of fat, and 2.2 grams of fiber. What’s more, this lush, red melon is a great source of magnesium and vitamins A and C.

Summary Watermelon is a tasty summertime fruit that provides about 14% of the DV for potassium in just 2 wedges. It also offers several other vitamins and minerals.

5. Coconut Water

Coconut water is a particularly hydrating drink.

It’s an excellent natural alternative to sports drinks, as it contains key electrolytes that help draw water into your cells. Its natural sugars also provide energy during exercise and help replenish lost glycogen stores afterward.

Just 1 cup (240 mL) of coconut water contains 13% of the DV for potassium. Plus, it’s a good source of magnesium, sodium, and manganese.

Coconut water is very refreshing when served chilled with ice after a sweaty workout. Just make sure to avoid varieties with added sugar.

Summary Coconut water is not only a great hydrating drink but also an excellent source of potassium, containing 13% of the DV in just 1 cup (240 mL). It’s also a good source of magnesium, sodium, and manganese.

6. Beans

Beans are a nutritious source of complex carbs and plant-based protein.

Just 1 cup (179 grams) of white beans has twice as much potassium as a banana, clocking in at a whopping 21% of the DV. The same serving of black beans provides 13% of the DV.

While black beans contain phytates — an antinutrient that may reduce your body’s mineral absorption — you can soak dried beans overnight to help reduce their phytate content, as this compound will leach into the water.

Both white and black beans are incredibly versatile and easy to add to salads, burritos, and stews.

Summary Beans are a terrific source of potassium. While white beans pack more potassium than black beans, both are delicious ways to add more of this mineral to your diet.

7. Legumes

Aside from beans, the legume family includes lentils, chickpeas, soybeans, and peanuts — all of which are high in potassium.

For instance, a 1-cup (198-gram) serving of lentils packs 15% of the DV for the mineral, while the same serving of chickpeas, soybeans, and peanuts provide 10%, 19%, and 23% of the DV, respectively .

Certain legumes, such as lentils and chickpeas, contain phytates. Therefore, remember to soak them overnight to reduce their phytate content. You can also try sprouting them.

Summary Legumes such as lentils, chickpeas, soybeans, and peanuts are rich in potassium. Soaking or sprouting them before eating them may improve mineral absorption.

8. Tomato Paste

Tomato paste is made from cooked tomatoes that have been peeled and seeded.

Just 3 tablespoons (50 grams) contain more than 10% of the DV. Tomato paste is also a good source of vitamin C and lycopene, a potent antioxidant with cancer-fighting properties.

This concentrated condiment adds flavor to all tomato-based sauces and dishes, but watch out for products that have added sugars, additives, or preservatives. You may want to pick the product with the fewest ingredients.

Summary Tomato paste not only enriches the taste of your food but also provides ample amounts of potassium. Just 3 tablespoons (50 grams) pack around 10% of the DV.

9. Butternut Squash

Butternut squash is a sweet-tasting winter squash. While technically a fruit, it’s cooked like a root vegetable.

Just 1 cup (205 grams) provides 12% of the DV for potassium. It’s also a great source of vitamins A and C and has smaller amounts of B vitamins, vitamin E, and magnesium.

You can easily roast, boil, steam, or chop butternut squash for dishes such as baked veggies or hearty soups.

Summary Butternut squash is a great source of potassium, boasting 12% of the DV in a single cup (205 grams).

10. Potatoes

Potatoes are a starchy root vegetable that remains a staple food in numerous countries.

One medium boiled potato (167 grams) offers 12% of the DV for potassium.

However, there are many varieties of potatoes, and their potassium content may depend on the soil in which they’re grown.

Eat These Calcium-Rich Fruits To Ensure Healthy Bones And Teeth

We will enlist calcium rich fruits that you can enjoy while reaping the maximum benefits from these delights

Eat These 7 Calcium-Rich Fruits To Ensure Healthy Bones And Teeth


  • Minerals play a crucial role in our body
  • It is also one of the most abundant minerals in the human body
  • Load up on calcium rich fruits that may help you keep healthy
Minerals play a crucial role in our body; one of the most important minerals is calcium. After all it is responsible for supporting the development of healthy teeth, bones, muscles and so much more. Moreover, it is also one of the most abundant minerals in the human body, which is essential for health. According to the Harvard University, the minimum daily calcium requirement is 1,000 milligrams a day for women below 50 years and 1,200 milligrams for women over 50 years. Your dietary choices help you load up on an optimal amount of calcium, which you need for basic functions. While you may know the usual diet that has calcium, which may include dairy products, there are fruits that come packed with calcium. We will enlist calcium-rich fruits that you can enjoy while reaping the maximum benefits from these delights, but first, what role does calcium play in our body.What Role Does Calcium Play In Our Body?Calcium performs numerous functions in our body. It uses more than 90 percent of the calcium to keep your bones and teeth strong, thereby, supporting skeletal function and structure. The rest of the calcium is utilised in blood clotting, muscle contraction, nerve function and cell signalling. The body cells use up calcium for various functions of the body. It also plays the key role in maintaining a regular heartbeat.


Calcium rich fruits: Calcium performs numerous functions in your body

What Happens To Your Body When You Are Calcium Deficient?

It is not only calcium deficiency that can affect your health; but also the deficiency of vitamin D, phosphorus and magnesium, all of which help in calcium absorption. Here are a few reasons as to why you can become calcium deficient.

  • Old age
  • Menopause
  • Poor absorption of calcium in the body
  • Medications
  • Inadequate consumption of calcium-rich foods

Symptoms Of Calcium Deficiency

  • Muscle cramps
  • Dry skin
  • Brittle nails
  • Tooth decay
  • Late puberty
  • PMS symptoms
  • Tooth decay
  • Insomnia

Calcium rich fruits: calcium deficiency may lead to insomnia

In most cases, you may also suffer from diseases like osteoporosis, cardiovascular disease and high blood pressure.

Here are some calcium-rich fruits that may help you load up on this mineral without really having to only depend on dairy products.

1. Apricots

Out of the many calcium-rich fruits, apricots top the list. Include more apricots in your diet by adding them to your salads and breakfast cereals or just enjoy them as it is.

2. Kiwi

Not only are kiwis rich in vitamin C, but calcium content that is beneficial for the body. The tropical fruit is said to have about 60 milligrams of calcium. Make sure you eat the fruit or gulp down a glass of kiwi juice.


3. Oranges

Who wouldn’t like oranges? We often consume them without knowing how beneficial they are. Oranges are also one of the best sources of calcium after vitamin C.

4. Berries

Blackberries, strawberries and raspberries are a few fruits that are good sources of calcium. Toss them in your salads or eat them fresh. They are known to contain more than 20 milligrams of calcium each.


Calcium-rich fruits: Strawberries help keep the bad cholesterol at bay and are thus quite heart-friendly

5. Pineapples

Pineapples are great fruits; however, may not be recommended to diabetics. These juicy fruits are said to be loaded with calcium along with other vitamins and minerals.

6. Litchi

Litchi may have the least amount of calcium, but when tossed with a fruit-bowl, it will only help add up to the mineral content.

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