Foods Richest in Potassium – Po
What is the use of potassium in the body?
It provides the following benefits:
- Help the good functioning of the heart
- Regulate the transmission of nerve impulses
- Help tone muscles
- Strengthen the brain
- Participate in the balance of body water.
Potassium deficiency is very rare for not consuming foods rich in
It is advised the consumption of foods rich in potassium in a balanced diet, people who suffer from kidney problems should consult their doctor, both high and low levels are harmful to health. ( Reference )
What is the recommended intake of potassium?
The recommended intake per day is 4,700 mg ( Reference ), but we do not always contribute to our body having it through what we consume.
What are the foods richest in potassium?
In this article you will know the 14 highest potassium foods, that way you can include them in your diet so that you can count on the benefits that this mineral offers.
Salmon is one of the foods with the highest nutritional value. It is full of vitamins and minerals (including potassium), omega-3 fats and proteins.
With 187 grams of salmon you can obtain 685 milligrams of potassium, which represents 15% of your daily requirements ( Reference ).
In a review of different studies it was found that for every 15 grams of salmon that you include in your daily diet, you can obtain a decrease of up to 6% in the risk of death from heart disease ( Reference ).
This decrease in risk is due in part to its high potassium content.
In a study with more than two thousand veterans, it was found that those who received salt fortified with potassium during two and a half years had a lower mortality rate and fewer medical problems due to heart disease ( Reference ).
2. Coconut water
Natural coconut water is a beneficial beverage for your health. It has a sweet taste, but it is low in sugars and high in electrolytes.
Your body needs these electrolytes to balance the pH of the blood and to maintain proper function and hydration of your muscles and nerves ( Reference ).
Its high content of electrolytes makes coconut water an ideal drink to rehydrate after intense exercises.
Drinking 240 grams of coconut water will provide you 600 milligrams of potassium, which is 13% of the requirements you need for this mineral. ( Reference ).
However, one study related to coconut water with inflammation and upset stomach ( Reference ).
3. White beans
This variety of beans is one of the best sources of potassium, since it contains 829 milligrams of important nutrient per each 179 grams, which represents 18% of your daily requirements of the mineral ( Reference ).
When eating white beans you get good amounts of iron, thiamine, manganese, magnesium, folic acid and up to 18.6 grams of fiber, which is 75% of your daily requirements. They are also a great source of vegetable protein ( Reference ).
Thanks to its high content of fibers and antioxidants, white beans will help improve the health of the colon, reduce stomach inflammation, the risk of diabetes and heart disease ( Reference ) ( Reference ).
In an investigation that included almost 250,000 people, it was discovered that by increasing potassium consumption by only 1,640 milligrams per day (which is 35% of your daily requirements), you can decrease the risk of a stroke in 21% ( Reference ).
Bananas are the most famous source of potassium. One of medium size can have 422 milligrams of this nutrient, or 12% of your daily requirements ( Reference ).
This delicious fruit also contains vitamin B6, vitamin C, magnesium, manganese, antioxidants and fiber ( Reference ).
It was believed that if there was a diagnosis of diabetes, the consumption of ripe bananas should be taken care of, since these contain higher doses of sugar than other fruits. Actually its fructose content increases with maturation but also the pectin which is a fiber that helps that sugar to be absorbed more slowly.
The banana is very convenient, you can eat anywhere and it goes very well with everything, so you can include it very easily in your diet.
5. Potatoes and sweet potatoes
The white potato is not considered a food full of nutrients, however, it contains a significant amount of potassium.
Just one large baked potato (which is around 299 grams) can provide you with 34% of your daily potassium requirements ( Reference ).
Approximately one third of the potassium present in the potato is found in the skin. It is for this reason that it is recommended to consume unpeeled potatoes, in order to take advantage of all the potassium of this tuber ( Reference ).
The sweet potato is a food that contains a large amount of this mineral. With 180 grams of sweet potato you can get 18% of your daily potassium requirements ( Reference ).
However, potatoes and sweet potatoes are not only good sources of potassium, you also have large amounts of vitamin B6, vitamin C and manganese.
Not to mention that with eating 100 grams of sweet potato you can get up to four times your daily requirements of vitamin A.
Also known as parsnips, parsnips are a root related to carrots (and of similar appearance) that can provide 572 milligrams or 12% of your daily needs of potassium, with only 156 grams ( Reference ).
The parsnips contain a large amount of soluble fiber, which can help you lower your cholesterol levels ( Reference ).
The beet is a vegetable of a characteristic dark red color with a deliciously sweet flavor.
In a cup of 170 grams of beets you can find up to 528 milligrams of potassium, which represents 11% of your daily requirements ( Reference ).
The potassium content provided by the beet can help reduce the risk of heart disease ( Reference ).
Beets contain manganese, folate and nitrates. Nitrates can improve the functions of your blood vessels, improve your performance during exercise and decrease high blood pressure ( Reference ) ( Reference ) ( Reference ).
Spinach is famous for being a vegetable with high levels of nutrients. A 180-gram serving of cooked spinach can provide you with 18% of your daily potassium requirements ( Reference ).
Their small size makes them very easy to consume in large quantities with a single meal. In addition, leafy greens are full of antioxidants ( References ).
In a study that included seven women, it was found that when consuming a beverage that contained 294 grams of spinach, its total antioxidant capacity increased by almost 30% during the next day ( Reference ).
Its popularity is not without bases, since a portion of spinach can give you up to 10 times your daily requirements of vitamin K, four times of vitamin A, around 90% of manganese and 30% of calcium.
9. The tomato
Tomatoes also contain large amounts of other vitamins and minerals, such as vitamin A, vitamin B6, vitamin C, vitamin E, and copper.
In an investigation with people suffering from metabolic syndrome, it was found that taking 330 milliliters of tomato juice four times a week, for two months, improved blood vessel dysfunction, as well as decreased inflammation and insulin resistance ( Reference ).
The study participants also reported a decrease in their bad cholesterol (LDL) and a slight increase in their levels of good cholesterol (HDL).
Citrus fruits like orange and its juice are well known for having high levels of vitamin C, although they also have significant amounts of potassium.
The high levels of antioxidants in oranges can help improve your body’s ability to cope with free radicals, decrease heart disease and inflammation ( Reference ) ( Reference ) ( Reference ) ( Reference ).
There is orange juice in the market fortified with vitamin D and calcium that can help you improve your bone health, especially when taking into account that potassium already benefits your bones ( Reference ) ( Reference ).
Different inquiries have found that those who consume orange juice frequently tend to be more likely to meet their vitamin and mineral needs. They are also less likely to develop metabolic syndrome or obesity ( Reference ).
The only problem with orange juice is that it contains large amounts of sugar and is much lower in fiber than whole oranges.
Therefore, it is better to eat the whole oranges instead of drinking the juice, in order to obtain all their nutrients. If you choose to drink orange juice, make sure it is natural and squeezed at the time.
Avocado is a fruit that, besides being delicious, is very nutritious.
It has a high content of healthy monounsaturated fats for your heart and several nutrients such as vitamin B6, vitamin C, vitamin K, pantothenic acid, folate, antioxidants and fiber ( Reference ) ( Reference ) ( Reference ).
A medium-sized avocado can give you 20% of your daily potassium requirements.
This rich potassium content and its other healthy properties make the avocado a simple, delicious and effective option to obtain your daily nutritional needs.
Eating avocado is associated with a better quality diet, a thinner waist, lower body weight and a significantly lower risk of metabolic syndrome ( Reference ).
All these benefits of avocado for our health are due to its high content of fiber, healthy fats and antioxidants. There are many studies that prove their benefits for weight control and heart health ( Reference ) ( Reference ).
In yogurt we can find nutrients such as riboflavin, calcium and potassium. With a portion of 245 grams you can get 11% of your daily potassium needs ( Reference ).
Because it is a fermented food, it has bacteria that can benefit your intestinal health.
Some evidence suggests that yogurt can help maintain your weight and control your appetite ( Reference ).
When it comes to buying your yogurt, take into account that you will benefit more from choosing a simple yogurt variety, since fruit-flavored yogurt tend to contain a lot of added sugar.
If you do not like natural yogurt, try sweetening it with natural fruit, a little honey or nuts.
13. Swiss Chard
Swiss chard is a vegetable with green leaves and a characteristic red, yellow or pink stem that is full of nutrients.
A serving of 175 grams of cooked Swiss chard can provide you with 21% of your daily potassium requirements ( Reference ).
In addition, it contains more than seven times your daily needs for vitamin K, a little more than twice as much vitamin A and significant amounts of iron, fiber, vitamin C, manganese and magnesium.
The nutrients of the clams are unknown to most of the population, but you will be surprised to know that with only 100 grams of this delicious mollusk you will be able to obtain up to 18% of your daily potassium needs ( Reference ).
In addition to potassium, with this same portion of clams you can get almost all your daily needs for selenium and up to twice as much iron and vitamin B12.
They also have significant amounts of protein with a high content of healthy omega-3 fats, associated with a wide variety of health benefits, such as decreased inflammation and all related diseases ( Reference ) ( Reference ).
What are the foods rich in potassium of animal origin?
- Chicken: undoubtedly, chicken meat is one of the most consumed, and provides a high vitamin content, contains minerals such as iron, zinc, but its main source is phosphorus and potassium.
- Pork meat: it is considered a very good source of potassium, it also provides proteins, vitamins B1, K, etc.
- Beef: it is one of the most appreciated types of meat, it is highly nutritious, and this nutritious richness will depend on the type of cow it is, but it is undoubtedly a very good source of potassium.
- Fish: sardines, cod, are good sources of potassium, plus they are very nutritious foods.
What are fruits high in potassium?
These fruits have a significant potassium content:
- Watermelon: its main contribution is water (90%), but it is also abundant in minerals such as potassium, iron, magnesium, phosphorus, and it is also an antioxidant fruit.
- Apple: provides water (85%), fiber, fructose, potassium, pectin, vitamins C and E, amino acids, minerals. It provides diverse and extraordinary benefits to the body.
- Plum: provides carbohydrate, vitamins C and E, antioxidants, sorbitol and potassium. Its consumption is recommended in the daily diet.
What are the vegetables high in potassium?
- Broccoli: is a good source of vitamins, and within its mineral content highlights potassium, also contains calcium, zinc, magnesium, iodine, iron.
- Cauliflower: its main component is water, but it provides fiber, carbohydrates, minerals of which mainly is potassium, phosphorus.
Other foods rich in potassium are:
- Products derived from soy
- Citric fruits
- Broad beans
- Dry apricot
Other foods high in potassium
- The germ of wheat has a very high content of potassium (842 mg per 100 grams)
- Peanuts They provide about 700 mg per 100 grams of the product.
- Sesame and nuts. They exceed 400 mg per 100 grams.
- Basil and parsley are two interesting sources of this mineral
- Watercress and artichokes. They have a content that in all cases exceeds 300 mg per 100 grams.
- Chocolate. If it lacks advantages to chocolate, it also provides potassium. As we have seen, good quality chocolate is ideal in any diet, provided it is in moderate quantities.
In what situation is potassium needed immediately?
There are situations where it can be very important to increase the amount of potassium significantly.
Two examples in that sense:
- When an important muscular effort is made (for example running a marathon) or in some diseases.
- When there are frequent diarrhea, a lot of potassium is lost, so it is important to make a replacement of it.
How do you feel if you lower your potassium levels?
When the amounts of potassium in our body are below normal levels there is a marked fatigue or fatigue, irregular heart rate, muscle coordination problems and even mental confusion, at that time we should consume foods with potassium.
Not including enough potassium in your daily diet can lead to serious health problems ( Reference ).
Who should diets low in potassium?
On the contrary, there are a few situations where it may be important to limit your intake, as is the case of some kidney diseases (not all kidney diseases require a restriction in the intake of potassium, so it is important to consult with the doctor).
Those who have to have restrictions, should know what are the foods with potassium, to be able to restrict their intake.
What are foods rich in potassium and magnesium?
Potassium and magnesium are two important minerals in the regulation of the functions exerted by the heart and muscles. That’s why we can not mention foods rich in potassium without including those with magnesium.
You will see how potassium-rich foods are also a good source of magnesium, as is the case with green vegetables such as Swiss chard, spinach and broccoli. As for fruits, we have plantains, raspberries, figs and citrus fruits.
The sea products like fish and seafood. The legumes and whole grains, as well as the bran of the cereals. We can also add pure cocoa and nuts to the list.
Potassium is a mineral that participates in vital functions for our organism. We have the great advantage that it is very easy to consume since there is a wide variety of foods rich in potassium. In addition many of these foods are part of our daily diet and also provides us with another important mineral such as magnesium.
People who have excessive sweating, perform intense physical activity or have prolonged diarrhea should quickly replenish the potassium they lose so the list of foods rich in potassium will be very helpful when selecting the most appropriate foods.
In the case of kidney problems or any other health situation that deserves to restrict the amount of potassium, this same list will serve you to know which foods you should avoid or reduce their consumption. We hope that the content has been to your liking and will be useful to you.
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