Top 10 Foods High in Potassium

Potassium is an essential electrolyte that ensures healthy muscles while facilitating normal kidney and heart functions.

You can get your daily supply of potassium from a wholesome diet that is packed with vegetables and fruits and low in sodium. The following are the top 10 foods high in potassium.

1. Raisins

This is an excellent snack food item that you can eat whenever or wherever. What’s more, it is rich in minerals and vitamins to promote good health and nutrition. Half a cup or one serving of raisins provide your body with 543 mg of potassium. However, you should keep in mind that some grapes where raisins come from are laced with pesticides. Thus, it is better to choose organic ones to ensure the outstanding quality of raisins.

Top 10 Fruits Highest In Calcium

Everyone knows that calcium plays an important part in developing healthy and strong bones and teeth, but in fact it does much more than that. It also helps to develop muscles and plays an important part in the secretion of enzymes and hormones that are a vital part of your body’s function.

It follows that you should always ensure that your diet includes sufficient calcium which most people know is present in dairy products – milk, cream, cheese, and so on – and in meat. (You can also take calcium supplements, but it is far better to include it in your diet).

However, there are other sources of calcium which may come as something of a surprise, and will be good news for vegetarians and vegans. Calcium is present in quite a large number of vegetables and fruits. Here are ten fruits that are high in calcium and also offer other health benefits.

1. KIWI

Also known as the Chinese Gooseberry, the kiwi is the fruit of a woody vine grown commercially in New Zealand, France, Greece and Chile. The fruit is usually eaten raw, after peeling, but is frequently used to decorate the top of the well-known Australian and New Zealand dessert pavlova.

Kiwis protect against inflammation and heart disease, reduce cancer risk and promote eye health. They contain 34 mg of calcium in 100 gram serving – 3% DV.

Top 10 Foods High In Protein

Proteins are the building blocks of muscles, and your body needs proteins on a daily basis in order to function properly. Women require approximately 40 grams of proteins on a daily basis, while men need no less than 55 grams of proteins. Nonetheless, not only the amount of proteins is important but also their quality, as they must come from high-quality sources animal sources are essential as they are packed with essential amino acids as well.

1. Milk

Milk is known to be the most reliable ally of your bones, as it contains high amounts of calcium. However, few people know that this delicious drink actually comes with plenty of proteins as well – besides, the good news is that there are many types of milk available on the market, and if you are concerned about weight gain you can always opt for low-fat milk that delivers just the same amount of nutrients, but without all the extra fat.