Find out which foods rank highest in potassium, as well as why it’s so important to keep a healthy level of potassium in the body. We’ve got the definitive guide to keeping your potassium level where it needs to be, and once you know the foods that have the most potassium you’ll be able to shop with confidence.
Getting enough potassium doesn’t have to be hard, and as long as you’re in good health and eating a balanced and varied diet you are most likely at an acceptable level. Because of the healthy benefits it provides, it’s good to know which foods provide the most potassium so you can know without a doubt that your needs are met. You’ll get various amounts of potassium from fruits and vegetables, which is why it’s so important to make them a big part of your daily food intake. You’ll also find it in dairy products, as well as in fish and other meats.
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Potassium is a mineral in your cells. It helps your nerves and muscles work as they should. The right balance of potassium also keeps your heart beating at a steady rate. A potassium level that is too high or too low can be dangerous. If your levels are high or low, you may need to change the way you eat.
You can control the amount of potassium you get in your diet by being aware of which foods are low or high in potassium. When you choose foods from lists like the one below, note the serving size. Otherwise, it can be easy to get too much or too little potassium.
One of the biggest problems with the traditional American diet? Too much sodium, too little potassium. Studies suggest boosting your potassium intake and curbing salt and sodium can slash your stroke risk by 21% and may also lower your odds of developing heart disease. Potassium, a mineral, works by protecting blood vessels from oxidative damage and keeps vessel walls from thickening.
Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body. A deficiency in potassium causes fatigue, irritability, and hypertension (high blood pressure). Unless you are on dialysis, or have a special condition, overdose of potassium from natural sources is nearly impossible; however, it is possible to consume too much potassium via potassium salts which can lead to nausea, vomiting, and even cardiac arrest. Healthy high potassium foods include beans, dark leafy greens, potatoes, squash, yogurt, fish, avocados, mushrooms, and bananas.
Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body.
Potassium is the third most abundant mineral in the body and is a required mineral for the function of several organs including the heart, kidneys, brain and muscular tissues.
Potassium also plays an important role in keeping the body hydrated and works with sodium to support cellular function with your bodies sodium-potassium pump.
Potassium deficiency symptoms can include severe headaches, dehydration, heart palpitations and swelling of glands and tissues.
Potassium deficiency can lead to: Fatigue, Irritability, Muscle cramps, Weight gain, Increased blood pressure, Cellulite buildup.
The main culprits that can cause low levels of potassium are endurance cardiovascular exercise without proper hydration, vomiting, diarrhea and a diet low in fruits and vegetables. Unless you are on dialysis, or have a special condition, overdose of potassium from natural sources is rare; however, it is possible to consume too much potassium via potassium salts which can lead to nausea and vomiting.
Osteoporosis Protection: Several studies have found a relation between increased bone density and increased intake of dietary potassium. These studies were true even for post- menopausal women and older men.
Reduced Risk of Stroke: Several observational studies have found that those with high potassium levels experience a lower risk of stroke. The health benefits of potassium are likely through reduction of blood pressure combined with a diet high in fruits and vegetables.
Potassium Rich Foods
Sweet potatoes, not bananas, rank highest on the list of foods that are high in potassium. One sweet potato packs a whopping 694 mg of potassium and only 131 calories, plus loads of fiber, beta-carotene, and energizing carbs. Baked, fried, grilled, mashed, or stuffed, sweet potatoes are one of the healthiest and most delicious foods you can eat.
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.
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.
Beet greens: those cooked, slightly bitter greens deserve a place at the table in part because they pack a whopping 644 mg of potassium per half cup. Antioxidant-packed beets are also a great source of folate, raw or cooked!
Dark Leafy Greens (Spinach)
Dried Apricots. Other Dried Fruits High in Potassium (%DV per 1/2 cup): Peaches (22% DV), Prunes (20% DV), Raisins (18% DV). Warning: Dried fruits are high in sugar.
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.
Mushrooms have essentially the same amount of potassium as a banana.
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
Beans, Yogurt, Kefir, Clams, Prunes, Carrots, Fish, Bananas, Milk, Oranges
Guavas, Passion Fruit, Pomegranate, Figs, Cherries, Grapes, Nectarines
Peaches, Kumquats, Papaya, Litchis, Mangos, Blackberries, Plums, Strawberries, Raspberries, Grapefruit, Pears, Watermelon, Pineapple, Limes, Cabbage