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You need potassium to keep your bones, intestines and colon working the way they're supposed to, as well. Dried fruits are a great snack to take along. … Be aware that most foods contain some potassium—meat, poultry, bread, pasta. (24% DV) Nutrition Facts … Potassium creates electricity in your body, which isn't as dangerous as … 562mg. Here are a few ideas to get you started: Iowa State University Extension and Outreach: "Food of the Week: Plum. Canned plums add flavor and nutrition to a fruit salad and also pair well with low-fat frozen yogurt. 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. High-Potassium Fruits and Vegetables. 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] Sara Ipatenco has taught writing, health and nutrition. Add fresh plum slices to a peanut butter sandwich or chop them and scatter them over a bowl of breakfast cereal. The portion size is ½ cup unless otherwise stated. Potassium is necessary for metabolism, muscle tissue regulation, blood pressure control and proper functioning of … per Cup. It helps your body get rid of sodium when you pee, and it lessens tension in the walls of your blood vessels. A cup of canned plums supplies 388 milligrams of potassium and a cup of dried plums provides 796 milligrams. Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts. You need 4,700 milligrams of potassium each day, so a cup of fresh plums supplies about 6 percent of your daily requirement. High Potassium Foods If your potassium level is high, avoid these foods. WebMD does not provide medical advice, diagnosis or treatment. That's why they're a common home remedy for constipation. Choose no-sugar-added dried plums to keep this type of plum as healthy as possible. A cup of canned plums delivers 7.1 milligrams of vitamin C and a cup of dried plums supplies 7.2 milligrams. Lentils. Plums come in many forms, including fresh, canned and dried. A green … Fruits are foods rich in potassium and form the production of proteins and help with muscle development. Watermelon is a large, delicious fruit with a high water content. This famous fruit can be added in multiple recipes due to its rich flavour and unique taste. How Long Does Coronavirus Live On Surfaces? A one-cup serving of raw spinach contains 167… That explains plums' other classification: stone fruit. It also plays a critical role in how your heart beats and how your muscles contract and relax. But plums are much more diverse than their stone-fruit cousins. 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. If your plum ripens before you're ready to eat it, put it in the fridge. 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) 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 … Use these sparingly, or avoid them altogether if you're at risk. Most fruits are high potassium foods. ", Michigan Nutrition Network: "Michigan Harvest of the Month. She started writing in 2007 and has been published in Teaching Tolerance magazine. (20% DV) 535mg. Fresh plums don't contain any added sugar, which makes them possibly your best bet when it comes to eating the fruit. That fiber also gives them a low glycemic index, which means they help control your blood sugar. © 2005 - 2019 WebMD LLC. 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. Potassium creates electricity in your body, which isn't as dangerous as it sounds. A drupe is a fruit that has seeds surrounded by rock-like pits. Leafy greens like spinach are naturally high in many essential minerals. The avocado (14) is a tasty delicacy that provides enough Potassium to sustain an individual’s body. "Vitamin C.", Iowa Department of Public Health: "Focus on Fruit. The plum, that's who. 100g of Apricot Fruit contain Sodium – 1 mg Potassium – 259 mg 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. The essential mineral potassium is important to your muscles, blood pressure, and heart health. Kiwifruit. No matter how you choose to eat plums, they supply important vitamins and minerals such as potassium. 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. Plums supply small doses of iron, vitamin E and vitamin K, too. While all the foods on this list are high in potassium… Some however are low in potassium or have small serving sizes and thus provide little potassium. The potassium in plums is good for blood pressure control in two ways. 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. The exact amounts can vary but below is a general guide for foods that are considered high and low in potassium. Ipatenco holds a bachelor's degree and a master's degree in education, both from the University of Denver. Parsnips. The vitamin C in plums helps your body heal, build muscle, and form blood vessels. Plums, dried (prunes), stewed, without added sugar : 321mg (7%RDA) 4. 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. ", Produce for Better Health Foundation: "Can eating dried prunes lower blood sugar levels? ", 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.” If you opt for plums canned in 100-percent fruit juice or water, you won't get any added sugar either. Look for firm plums that have a slight "give" when you squeeze them gently. Fruits Avocado Banana Cactus Cherimoya Coconut Dates Dried fruit Figs Guava Jackfruit Kiwi Mango Melons Nectarine Orange Papaya Passion fruit Peach, fresh Pear, fresh Persimmons Plantain Pomegranate Prunes Pumpkin What Two Minerals & Vitamins Come From Frozen Mangoes? If you need it to ripen quickly, keep your plum in a paper bag at room temperature overnight or up to 3 days. 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. Potassium is found in many fruits and vegetables, beans, nuts and dairy foods. Plums, dried (prunes), stewed, with added sugar : … Potatoesin a Medium Potato. Please be sure to check portion sizes. The following table lists foods that are high in potassium. ", American Heart Association: "How Potassium Can Help Control High Blood Pressure. Fruits rich in potassium / Certain High Potassium Fruits are Raisin contain 825gm Prunes contain 732mg Dates contain 696mg Avocado contain 485mg Sapote contain 454mg It’s important to note that dry apricots have more potassium than fresh ones. How Much Potassium in Plums? Plums belong to the same family as peaches, nectarines, and apricots. 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