Food sources of Potash mineral By Mr Allah Dad Khan Former Director General Agriculture Extension Khyber Pakhtun Khwa Province , VP Agriculture University Peshawar

2. Food Sources of Potash
Mineral
A Research Report By
Mr Allah Dad Khan

3. Asparagus:
 224mg Potassium (6% DV)
 Asparagus is one vegetable that
provides plenty of potassium per
serving, and also pairs well with
other high-potassium foods.
 For example, you’ll often see a side
of asparagus spears paired with a
salmon fillet. This alone would be a
good source of potassium, but
consider adding a baked sweet
potato to complete the meal and add
even more potassium. That meal
would provide you with protein from
the salmon, carbohydrates from the
sweet potato, and potassium
throughout.

4. Avocado:
 485mg Potassium (13% DV)
 Avocado has been surging in
popularity lately, with fast food
chains adding it to their menu and
promoting its health benefits. One
feature of avocado that often goes
overlooked is just how much
potassium it has.
 Avocados are rather versatile, you
can simply scoop them out of their
shell and eat them whole, or blend
them up in a smoothie. You can cut
them in half and use them as a base
for other foods.

5. Banana:
 358mg Potassium (10% DV)
 Perhaps you thought bananas
would rank higher on a list of foods
with the most potassium. It’s
common knowledge that bananas
are a good source of potassium,
and interesting to see that there
are 5 other well-known foods that
have more potassium in them than
a banana.

6. Broccoli:
 316mg Potassium (9% DV)
 What isn’t broccoli high in? This superfood
makes more lists than any other food besides
spinach. It’s going to provide you with plenty
of protein as well as many other essential
building blocks of life.
 Broccoli is often used as a side dish, but you
can also look for recipes that incorporate it
into the main dish. Always start with fresh or
frozen organic broccoli, and cook until
tender. Try not to overcook it, as the broccoli
will turn mushy, and you’ll end up cooking off
its vitamins and minerals.
 Broccoli is also an excellent source of
Vitamin C, and a 100g serving of broccoli not
only provides you with 9% of your Daily Value
of potassium, it also gives you a full day’s
worth of Vitamin C, and then some.

7. Beets:
 305mg Potassium (8% DV)
 Beets and beet greens are both rich
sources of potassium. Beets are a
vegetable that is best consumed
during the winter months, as they
are harvested just before winter
approaches.
 If we included beet greens on our list
they would rank number one, but we
crafted this list based on foods you’d
be most likely to eat. Beet greens
are a bit bitter, but if you can work
them into a smoothie or as a salad
topper, they will provide you with
more potassium than anything on this
list.

8. Cantaloupe:
 267mg Potassium (7% DV)
 Here’s a delicious way to get more
potassium. This popular summertime
fruit will load you up with potassium,
as well as other antioxidants. It’s one
source of potassium that’s a pleasure
to eat, thanks to its sweet and
succulent taste.
 Cantaloupe will also give you a big
boost of both Vitamin A and Vitamin
C, two antioxidant vitamins that will
help your body battle the free
radical damage that takes place in
the body daily.

9. Cabbage:
 196mg Potassium (5% DV)
 It’s common knowledge that cabbage
is a healthy food, but being high in
potassium is a little-known aspect of
it. It’s just one more reason to get
more of this cruciferous vegetable.
 Cruciferous vegetables like cabbage
are consistently making the news
because of the promising research
that shows anti-cancer benefits, as
well as other healthy properties.
They’re also shown as being good for
overall heart health, two big reasons
to get more of them. These include
cabbage, broccoli, kale, Brussels
sprouts, cauliflower, and more

10. Kale:
 491mg Potassium (14% DV)
 Kale has been the trendiest health
food in recent years, and part of the
reason why it gets so much press is
its level of minerals, including
potassium. It even manages to outdo
spinach, the leafy green that often
gets brought up in a conversation
about foods high in potassium.
 In addition to being high in
potassium, kale is also a good source
of vitamins A and C, calcium and
magnesium, and is even a source of
protein

11. Lima Beans:
 508mg Potassium (14% DV)
 Cooked or uncooked, and no
matter the type, beans are high in
potassium. Some are more rich in
potassium than others, and some
potassium is lost during the
cooking process, but overall this is
your best bet if you’re looking to
get more potassium into your diet.

12. Mushrooms:
 356mg Potassium (10% DV)
 This one was a surprise to us, with
mushrooms having essentially the
same amount of potassium as a
banana. Of course there are different
types of mushrooms, and each
carries with it its own level of
potassium, but in general you can’t
go wrong with mushrooms if you’re
looking to increase your potassium.
 You can try a new type of mushroom
everyday for a month and still not try
them all. Rather than always go with
the most popular white mushroom,
why not venture out and try some of
the other kinds?

13. Salmon:
 460mg Potassium (13% DV)
 Salmon and other fish are a great
source of potassium, and also bring
to the table protein, and omega-3s in
many cases.
 You’ll want to be picky about the
quality of the salmon you are eating,
as they’re not all created equally. Go
with wild caught Alaskan salmon for
the most benefit to your body. Avoid
farm-raised salmon, as it contains
enough chemicals to ruin any benefit
you may have gotten from it

14. Spinach:
 466mg Potassium (13% DV)
 Spinach is the quintessential healthy food,
and it’s no surprise that it’s also high in
potassium. Bananas get a lot of attention
for their potassium content, but ounce for
ounce spinach bests them in the
potassium department.
 When eating spinach you’ll want to opt
for organic, and go out of your way to
seek it out. Spinach leaves are very
absorbent, and when grown
conventionally they’ll soak up herbicides
and pesticides like a sponge, holding onto
them until you eat it and break it down. If
you choose one veggie to go organic with,
make it spinach.

15. Sweet Potatoes:
 230mg Potassium (6% DV)
 Sweet potatoes are a pretty
impressive source of potassium,
considering all of the other benefits
they provide. You can’t go wrong by
adding them to your regular menu,
and you’ll find that they’re very easy
to work with.
 Sweet potatoes have been used more
and more as a stand-in for white
potatoes, because overall they have
more to offer. But in regards to
potassium both white potatoes and
sweet potatoes are a good source.

16. Tomatoes:
 237mg Potassiu (6% DV)
 Tomatoes have a lot to offer, and
their potassium content just adds to
the number of reasons why you
should be eating them.
 It’s best to buy organic tomatoes, as
these will provide you with all of the
benefits, and none of the drawbacks
associated with conventionally grown
tomatoes. When a food item has so
much going for it, you don’t want to
detract from those nutrients by
introducing chemicals and poisons at
the same time.

17. Yogurt:
 194mg Potassium (5% DV)
 Yogurt is one example of a dairy
product that contains decent
amounts of potassium. While not as
good of a source as many fruits and
vegetables, it can still be used as
part of a healthy diet.
 It may sound gross, but yogurt is
made by introducing bacteria to
milk, but these bacteria are
helpful to the body and can aid in
digestion