10 Foods High In Potassium
Potassium is an essential nutrient that helps maintain fluid and electrolyte balance within the body. It is required in proper amounts for the proper function of the heart, kidneys, brain and muscular tissues. It keeps the body hydrated and plays a major role in the sodium-potassium pump, which supports the cell’s function.
When the body suffers from low potassium, it is called hypokalemia. It his highly undesirable and comes with side effects such as dehydration, headaches and heart palpitations. Potassium from natural food sources helps to maintain balance of potassium within the body. Male and female adults are recommended to consume 4700 mg of potassium per day. In excess, potassium can cause heart palpitations and anxiety. It is possible to feel these symptoms if you consume fruits and vegetables in excessive amounts, without the combination of carbohydrates.
Foods High In Potassium #1: Potatoes
Potatoes, whether they are red, white or sweet, are excellent sources of potassium. In one medium potato, there is approximately 900 mg of potassium. Potatoes are also rich in complex carbohydrates which are excellent for heart health, which potassium is as well. Potatoes are also an excellent source of fiber, especially if they are baked with the skin on.
Consider steaming sweet potatoes or baking russet potatoes, Hassel back style. Potatoes come in different colors, which is beneficial because each color and type reflects a different nutrient profile. It is a good idea to include variety in your diet, so mix up the types of potatoes you choose.
Foods High In Potassium #2: Avocados
In one whole avocado, there is 30 percent of the daily recommended value, approximately 1067 milligrams. Avocados are an excellent source of healthy fats, which contribute to overall health. Researchers found that people who ate avocados tend to have overall healthier diets and a decreased likelihood of developing metabolic syndrome.
Consider mashing an avocado with some lemon and salt for a quick dip. You could also spread some on a piece of toast and top it with an egg. It makes an excellent breakfast or snack and can also be added to the side of any meal.
Foods High In Potassium #3: Tomatoes
Tomatoes are an excellent source of potassium. They can be consumed in several different forms, including tomato paste, which can be used in soups or sauces. It can also be hidden in dishes such as chili, for those who prefer not to eat tomatoes.
This nutrient dense ingredient contains more than 367mg of potassium per cup, this would be considered 8% of your daily recommended amount. They are low in fat, but when paired with healthy fats such as olive oil, their nutrient profile is enhanced. Tomatoes are also an excellent source of vitamin C and fiber to promote overall digestive and immune health.
Foods High In Potassium #4: Kidney Beans
Kidney beans are an excellent source of fiber and just what you need to get potassium into your diet. They have more than 700 mg of potassium in just one cup, which is 20% of your daily potassium requirement. There are a variety of types of kidney beans, including white kidney beans, red speckled kidney beans, and regular red kidney beans, which are the most popular.
When eaten raw, the beans can be toxic. They need to be pre-soaked and cooked before being eaten. The FDA recommends boiling them for thirty minutes before serving. To prepare these nutritious legumes, toss them in a salad or cook them into a chili. You could even serve them as a source of protein for a vegetarian meal.
Foods High In Potassium #5: Dried Fruits
Dried fruits are pretty high in sugar and lack the amount of fiber and water content that whole fruits would have, however they are concentrated with several nutrients, including potassium. When the fruit is dehydrated, they become more concentrated. One cup can get you about one third of the recommended daily potassium level or about 1500 milligrams.
Consider incorporating a few dried apricots, peaches, raisins or figs in your daily diet. These concentrated sources of potassium can add a nice touch to a salad or mixed with nuts as a snack. Be sure to purchase the ones that are unsweetened to avoid adding additional sugar.
Foods High In Potassium #6: Bananas
It is commonly known that bananas are a potassium-rich fruit. They contain more than 400 milligrams of potassium in each medium sized one. Bananas are an excellent, high energy snack, especially in combination with nuts and seeds or on top of some oatmeal. They add a variety of nutrients to your daily diet.
They can be added into a smoothie for a nutrient dense drink along with other great sources of potassium, such as cantaloupe, kiwi, oranges and strawberries. Bananas are also an excellent source of fiber, which would help regulate your digestive system. Consider packing a banana into your bag for work as a mid-day pick-me-up.
Foods High In Potassium #7: Salmon
If you are looking to increase your potassium levels, be sure to incorporate fish as a protein source. Fish, especially salmon is high in potassium and can provide up to 10 percent of the recommended amount of potassium that you need in one day. Other fish that are excellent sources include cod, trout, flounder, tuna and halibut.
Salmon contains about 500mg of potassium in one piece, about 3 ounces. Fish are also an excellent source of healthy fats, omega-3 fatty acids. It is important to be aware of the mercury content of fish before purchasing. Choose wild Atlantic salmon, if possible. It is best served when it is sautéed or baked.
Foods High In Potassium #8: Acorn Squash
Acorn squash is an excellent source of vitamins, minerals and antioxidants. In one cup of roasted acorn squash, you will find 650mg of potassium, making it another excellent source. Be sure to cut it in half and scoop out the seeds before roasting it. You can sprinkle some olive oil, salt and pepper and let it roast for about one hour at 375 degrees. The olive oil will help make beta-carotene more bioavailable and ready for absorption.
Try serving acorn squash as a side dish or top it with some granola and almond milk for a nutrient dense breakfast. It has a tender and sweet taste, making it delicious for desserts as well.
Foods High In Potassium #9: Milk
Milk is another easy way to incorporate potassium into your diet on a daily basis. It contains 400 mg of potassium in just one cup of milk.
When choosing between which type of milk to drink for the highest amount of potassium, choose nonfat milk because regular fat milk has 300 mg of potassium.
Foods High In Potassium #10: Leafy Greens
At least three cups of vegetables should be eaten every day. An excellent option is leafy greens, such as bok choy, spinach, kale or swiss chard. They contain up to 800 mg of potassium in one cup of cooked leafy greens, which is very high for just one serving of vegetables.
They can be sautéed in olive oil and seasoned with salt and pepper. Spinach can be chopped up and tossed in a salad or sautéed as a side next to some salmon, another excellent source of potassium as mentioned earlier. Eating leafy greens every day is highly recommended to improve overall health.
