21 Potassium Rich Foods and Health Benefits
Potassium is both an alkaline mineral and an electrolyte. It is very important to have an optimum level of input to maintain your body as healthy and functioning. Today’s post is about potassium-rich foods.
Symptoms of low potassium which is also known as hypokalemia are highly undesirable as they are associated with a number of hazards. These hazards include a severe headache, dehydration, swelling of glands, and palpitation of the heart.
Article Information: This article is written by Nikita Mayuresh, RD, CDN
Most people have the idea, that banana is the only food that will help them reach the optimum level of potassium intake, but, there are in fact other foods that are equally or even more enriched in potassium (1).
Potassium is required to save yourself from suffering from a variety of chronic conditions and falling short of potassium on a daily basis can also harm your health on a long-term basis.
There are a number of foods that are rich in potassium. You can choose among these your favorite food to intake in order to meet your daily requirements.
Potassium and body?
Potassium plays a key role in maintaining good health. It is present in every cell of our body and life would practically not be possible without it.
Potassium helps in maintaining the fluid and electrolyte balance of the body. It helps in keeping the nerves, brain, heart, and muscles function.
Potassium is also important in body hydration and works in association with sodium help in the cellular function of the body through the sodium-potassium pump (2).
So let us look at the potassium-rich foods and other nutrition available in those.
1. Pomegranate (667mg in a whole Pomegranate)
The fruit is rich in fiber, vitamin C, and vitamin D along with a host of other nutrients. Pomegranate also reduces the cortisol level of the body. It is one of the best potassium-rich foods.
Pomegranate juice has many health benefits.
It has shown anti-inflammatory, anti-proliferative, and anti-tumorigenic properties. Some studies suggest pomegranate can be helpful in prevention and treatment of various cancers (3).
2. Avocado (1067mg in a whole Avocado)
A 2013 study which was published in the Nutrition Journal which highlighted the epidemiological data varying over a period of over 7 years, described the health benefits of avocado on metabolic diseases.
Researchers have empirically found that the ones who ate avocado had a healthier overall diet and also increased intake of nutrients.
Avocado consumption also decreases the likelihood of developing metabolic syndrome. There are a number of health benefits of avocado.
3. Sweet Potato (855mg in a large Sweet Potato)
Sweet potatoes are highly rich in potassium and have a higher density of nutrients than white potatoes.
These potatoes are also rich in beta-carotene, vitaminB6, and also vitamin C. it has also been established in researchers using animals that sweet potatoes are important in exhibiting anti-ulcer activities.
They are also important in the treatment of peptic ulcers.
4. Spinach (839mg in 1 cup cooked)
Popeye’s power food is actually a great source of not only potassium but also other nutrients like chloroplast glycoglycerolipids which act as a cancer-fighting agent.
This green leafy vegetable is low in calories and is high in vitamins and minerals which will make you feel good from the moment you start consuming these.
It is one of the best potassium-rich foods.
5. Coconut Water (600mg in a cup)
If you are looking for a fluid that is high in potassium, coconut water is your ideal pick. Without any added sugar, this water is high in potassium but low in calories.
You can include potassium water in your daily routine of beverage planning. Coconut water is of immense importance even in emergency situations, like in treating as an IV hydration fluid.
6. White Beans (502mg in ½ cup)
White beans are rich in multiple types of nutrients. They are rich in potassium and can also be considered as a food that is high in fiber.
Consuming such fiber-rich foods has been found to lower the risks of diabetes and other cardiac diseases. Food rich in fiber also encourages in attaining a healthy waistline.
7. Banana (487mg in 1 large Banana)
Bananas have been widely popular as a rich source of potassium. The negative aspect of banana is, however, that it is relatively high in sugar and carbohydrates.
Bananas are actually considered to be a good food product as a quick source of energy before a workout or in supplying energy right after a workout session.
This fruit is essential for repairing muscles as well as in maintaining the water retention balance of the body.
An intense workout is especially a major way through which all the potassium in the body is drained out. Such a reduction in the level of potassium requires a quick recovery of the potassium level in order to restore it to the optimum level.
Consuming bananas, which is a rich source of potassium restore the optimum level of potassium in the body. Research has also proved that bananas are good at enhancing mood relevant hormones because they are rich in dopamine.
8. White Potato (610mg in a medium, Baked Potato with skin)
White potatoes are very important as a source of potassium. Along with potassium, white potatoes are also rich in vitamin C, vitamin B6.
Potatoes are highly important because they are sodium, fat, and cholesterol-free. The total amount of calories per serving is only 110 calories.
Potato has been considered as the best food source of potassium because it is relatively easily available to the masses. Including potato in your diet is not only easy but also very nutritious.
9. Tomato (728mg in a bowl)
A plain pasta sauce is a topper in its’ ability to provide an important amount of potassium.
To enhance the nutritional benefits of tomato, you can simply make a tomato sauce or soup out of the raw vegetable or you can buy one from the market.
Make sure that while buying packets of tomato sauce, you choose a variety that is low in sugar and is packaged in a BPA freeway. It is one of the best potassium-rich foods.
10. Watermelon (641mg in two wedges of Watermelon)
It is super simple to consume watermelon. You can simply cut and chomp down on the fruit without any hassle and hard work. Eating two wedges of watermelon can provide you with a good amount of the daily need for potassium intake.
Watermelon is also a great source of lycopene which is a naturally occurring plant pigment which is important in reducing the risks of certain cancers.
If you want your potassium in a liquid form, you can also cold press your watermelon in order to extract its’ juices and can also save you from consuming other caffeinated drinks that do not have such health benefits.
11. Black Beans (739mg in one cup)
Most of us are aware of the health benefits of black beans as a source of fiber and protein. Very less know that black beans are also a great source of potassium.
Consuming only a cup of this can help us attain a good marker in the potassium intake level. You can easily buy canned black beans or you can transform them into amazing black bean brownies and devour it as you like.
12. Salmon (772mg in ½ Fillet)
Salmon, especially wild-caught salmon are rich in potassium as well as other vitamins and minerals.
Wild-caught salmons are also a great source of omega-3 fatty acids which are useful in decreasing the chances of heart diseases and stroke. Salmons is also very important in reducing the symptoms of depression, attention deficit disorder, hyperactive disorder, high blood pressure, joint pain, and chronic skin diseases like eczema.
13. Beet (518mg in a cup of Cooked Beet)
Cooked beet delivers almost 11% of the daily requirement of potassium. An entire pound of beet has almost 90% of the entire amount of the daily prescribed recommendations of the potassium level.
Due to the pigment they contain, they may sometimes turn your urine to a pink or red color, however, this is absolutely normal, and there is no reason to freak out.
14. Butternut Squash (528mg in 1 cup)
Butternut squash is a favorite of the fall season. This vegetable is a powerhouse of potassium. This vegetable is slightly sweet and for this reason, it is highly popular among people.
You can use butternut squash in a variety of recipes to ensure maximum intake of potassium by the body.
15. Yogurt (573mg in a Cup)
Plain yogurt is a great source of potassium. Care should be taken to ensure that you are eating the plain variety of yogurt and not the Greek one.
Greek yogurt does not have half the nutritional values as the plain one has. Plain yogurt not only supplies you with potassium but also packs nearly half of the daily calcium needs of your body.
16. Kidney Beans (600mg in a Cup)
If you already enjoy kidney beans, you should incorporate it more often in your diet. If you do not like kidney beans you should try out new recipes that will make you appreciate these beans more.
Kidney beans are a greats source of potassium and it is recommended that you add them to your salads or burritos as much as you can. You can also boil and mash them up with some salt and pepper and eat it as it is. You can also try lima beans or pinto beans.
17. Apricot (756mg in ½ Cup)
Apricots, especially the dried ones are quick and easy of providing your meal with some potassium. Epidemiological studies have proved that those who consume such dried fruits like apricots have a healthier overall diet than those who do not.
Consumers of dried apricot have a healthier lower body weight as well. When consumed in moderation, dried fruits are a rather healthy and potassium-rich snack choice.
18. Peaches (190mg in a Peach)
Peaches are a moderately rich source of potassium and should be consumed abundantly. You can eat peaches raw or incorporate them into your favorite desserts and enjoy them at the end of your meals.
Besides potassium, peaches are also rich in antioxidants, Vitamin C, Vitamin A, and beta-carotene. Peaches are also an important source of other vital minerals such as fluoride and iron.
19. Figs (1500mg in a Cup)
Figs are a great option for a potassium-rich snack. They are really important and beneficial for your health when they are consumed dried or dehydrated. This causes the nutrient levels of the figs to become more concentrated.
Figs are available all year round but are careful that you are not buying packaged dried figs that contain added sugar. Look for the unsweetened ones as they will not contain any harmful additives.
20. Kiwi (312mg in one whole Kiwi)
Kiwi is not only a great source of potassium but is also very important as a source of vitamin C which acts as a powerful antioxidant that eliminates free radicals that may cause inflammation and even cancer.
It is also a good source of dietary fiber and helps indigestion. If you are having problems with sleep, kiwi is the best answer because it is a great sleep inducer.
Finally, kiwi is a powerhouse of vitamins, potassium, calcium, and iron.
21. Milk (366ml in 8 Ounces)
Milk or other dairy products can also provide important minerals to your diets as well as a good amount of potassium. In choosing, we should give more importance to the non-fat variety of milk because lower the fat content in the milk, higher will be the amount of potassium.
You can enjoy milk as it is or rely on other dairy products like cheese and yogurt which are also great sources of potassium.
The current recommendation of the dietary intake of potassium per day in male and female adult is 4700mg. You can simply choose from the given list to find your favorite as well as the most effective form of potassium intake.