7 Foods High in Potassium


Potassium is an important nutritional mineral that helps in creating a balance in your body’s pH and body fluids. It works in opposition to sodium to regulate blood pressure. It is also required for normal muscle growth and for the effective function of the brain and the nervous system. Medical scientists believe that an average adult should consume about 4,700 milligrams of potassium per day.

Your body’s potassium levels could be affected by certain conditions like diabetes, kidney disease, vomiting, fluctuating hormone levels, side effect of certain medications etc.

It is not advisable to take potassium supplements until your doctor approves it. Therefore, the best source to get your potassium is from the foods you eat. Listed below are the 7 best food sources of potassium:

1. Avocado

Avocado fruit is a popular fruit and is a good source of potassium and vitamin D. The fruit, leaves, and seeds are used in herbal medicine. Avocado contains a lot of nutrients and antioxidants, such as potassium, Omega 3, magnesium, folic acid, lutein and fiber. Avocado is also rich in Vitamin A, C, D, E, K and B Group vitamins too. It is also a god source of manganese, copper and iron.

2. Sweet Potato

Sweet potatoes are delicious and packed with vitamins and minerals. One medium-size baked sweet potato has more than 500 milligrams potassium, along with B vitamins, minerals and about 20,000 International Units of vitamin A. It also packs about 4 grams fiber but only 100 calories.

3. Banana

A study into the nutritional contents of bananas reveals that it contains 0.3 gm total fat, zero cholesterol, 1 mg salt, about 360 mg potassium, 2.6 gm dietary fiber, 12 gm sugar and 1.1 gm protein per 100 grams of Banana.

4. Watermelon

Watermelons may be mostly water but there is a modest amount of potassium in it. It contains 112mg of potassium per 100gm of watermelon. Watermelon is also a good source of lycopene, as well as vitamins A, C, and B6.

5. White Beans

White beans, like all dried legumes, are among the most protein-rich plant-based foods. What’s more, they are also a very good source of potassium and magnesium.

6. Coconut Water

Coconut water is literally the liquid inside coconuts. One cup (240 ml) of coconut water contains 600 mg of potassium. Other nutrients contained in coconut water are magnesium, calcium, sodium and manganese.

7. Spinach

Spinach is one of the most nutritious vegetables existing. One cup (156 grams) of spinach contains 540 mg of potassium. It also contains other nutrients like vitamin A, vitamin K, folate and magnesium.

A high potassium diet may help reduce blood pressure and water retention, protect against stroke and prevent osteoporosis and kidney stones. Therefore, with this list in your hands, you can plan your potassium consumption and prevent or treat conditions caused by the deficiency.


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