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11 Potassium Rich Foods That Must Be Included In Diet

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Potassium is an essential nutrient that our body requires. It is regarded as an electrolyte that activates nerve functions and facilitates muscle contraction.

It also plays a role in controlling the heartbeat and in moving nutrients inside the cell and waste outside the cell. According to this study, the total amount of potassium present in an adult human body is 45 micromole per kilogram of bodyweight.

Researchers have found out that a potassium-rich diet might help in lowering blood pressure, and water retention, protect against stroke, and may help prevent osteoporosis and kidney stones.

Potassium is essential for the proper functioning of the body, however, it is necessary to limit the intake of potassium after a particular amount to avoid excess potassium.

High levels of potassium are also not good for health. Hence, it is necessary to maintain a healthy level of potassium in the body.

The requirement of potassium in the body can be fulfilled by incorporating fruits and vegetables like bananas, avocado, tomato, beans, broccoli, etc.

Potassium Rich Foods

Best Potassium Rich Foods

  1. Banana

    Bananas are consumed all around the world. It is one of the best sources of potassium. It is a tasty fruit and also contains vitamin C.

    According to a study[1], one average-sized banana contains around 451 milligrams of potassium. This study suggests that ripe bananas are much higher in their sugar content.

    To gain maximum benefits, green bananas are the best option. It may help to keep your sugar levels in check and might also improve your gut health.

    Green bananas contain a lot of fibers which may retain the feeling of fullness for a longer duration of time which in turn would improve digestion and might also promote weight loss, says the research[2].

    Bananas are easily available and can easily be included in your diet plan.

  2. Avocado

    Avocados are unique and delicious. They have become extremely popular because of their multiple health benefits.

    Studies have proven that avocados contain more potassium than bananas. According to this research[3], 150 grams of mashed avocados contain 1120 milligrams of potassium.

    Avocados are recommended for people suffering from high blood pressure as the potassium content present in them might help in controlling blood pressure levels.

    It also contains a lot of fibers, fewer carbohydrates, and monounsaturated fats which have several positive effects[4] such as promoting heart health and weight management.

  3. Yogurt

    Yogurt is a popular dairy product. It is rich in potassium. Researchers[5] have found out that 245 grams of yogurt give us 380 milligrams of potassium.

    However, make sure to check the labels and buy low-fat yogurt and the one which is not flavored. Flavored yogurts contain a lot of artificial sweeteners which may reduce the health benefits which are obtained from plain yogurt.

    Since, it is a fermented food it incorporates within itself a lot of other benefits as well such as, it may promote[6] gut health as it is loaded with good bacteria and it also might improve digestion.

    Moreover, yogurt is also high in protein and calcium. It may strengthen your immune system and promote weight management.

  4. Sweet Potato

    Sweet potatoes have become a popular food in several countries. They are packed with nutrients. Studies[7] show that 235 grams of sweet potatoes contain 1,110 milligrams of potassium.

    This study also shows that since much of the potassium content in sweet potatoes is present in their skin, it is advisable to wash and clean the sweet potatoes and consume them along with the skin to gain maximum benefits.

    In addition to this sweet potatoes also contain several vitamins such as vitamin A, vitamin C, iron, phosphorus, thiamin, zinc, calcium, vitamin B6 and manganese.

    Sweet potatoes might promote[8] gut health, support healthy vision, may enhance cognitive function, and might also support your immune system.

  5. Spinach

    Spinach is one of the most nutritious vegetables available. This leafy green vegetable is excellently rich in potassium. Studies show that other than avocados, spinach is another example of a food that contains more potassium than bananas.

    This study[9] shows that just 100 grams of spinach contain 380 milligrams of potassium. Other than this, spinach is also an excellent source of several vitamins and minerals such as vitamin A, vitamin K, folate, and magnesium.

    It can easily become a part of your diet in the form of raw salad, boiled spinach and it can even be frozen. Spinach may also boost hydration, might cure[10] anemia, strengthen the immune system and keep the eye healthy.

  6. White Beans

    Beans are an outstanding source of potassium. They are incredibly packed with other nutrients along with potassium.

    The term white beans can refer to navy beans, cannellini beans, lima beans, or great northern beans all of which are healthy and nutritious.

    Research[11] shows that just 179 grams or one cup of beans contain 561 milligrams of potassium which is twice as much the potassium that we obtain from bananas.

    Black beans are also equally nutritious. However, they contain phytates which decrease the absorption of minerals in the body.

    To prevent this, you may soak the beans overnight. Both black and white beans are delicious and may be consumed as a salad or cooked.

  7. Tomato Puree

    Tomatoes are used on a large scale worldwide. Tomato puree is highly recommended if you are looking for foods high in potassium. Tomato puree contains more potassium than tomatoes.

    Studies[12] show that 100 grams of tomato puree contain 1010 milligrams of potassium. Studies also suggest that sun-dried tomatoes are even higher in their potassium content.

    In addition to potassium, it also contains vitamin C and fibers. Tomatoes keep our skin healthy. Tomatoes are also a great source of antioxidants.

    More on it here.[13]

  8. Potato

    Potatoes are consumed as staple foods in many countries. They are densely packed with potassium. Studies show that 100 grams of boiled potatoes contain 328 milligrams of potassium according to this article[14].

    They are one of the cheapest vegetables available in the market. Potatoes with skin contain more potassium than peeled ones. Potatoes are another food that is more potassium dense than bananas.

    Other than potassium they are also rich in several vitamins and minerals such as vitamin C, vitamin B6, and manganese. This may help in keeping blood sugar in control.

    Potatoes are good for people having high blood pressure as less sodium intake and more potassium intake controls high blood pressure.

  9. Butternut Squash

    Butternut squash has a range of health benefits[15]. Studies have shown that it might lower cholesterol levels. One cup[16] or 100 grams of butternut squash contains 284 milligrams of potassium.

    Other than potassium it also contains vitamin C, vitamin A, vitamin B, vitamin E, and minerals like magnesium. Research has also shown that butternut squash might also promote eye health.

    It might also lower the risk of heart diseases because of its high potassium content. Butternut squash also contains keratin which may even promote hair health. It is good for people suffering from asthma.

  10. Coconut Water

    Coconut water is a great hydrating drink that can replace several market-based highly processed drinks with a lot of sugar.

    Coconut water contains electrolytes that are required by the human body to keep the pH level in balance, to maintain heart, nerve, and muscle function, and of course for hydrating the body.

    One of the essential minerals in this electrolyte is potassium. Around 1 cup or 240 grams of coconut water contains 600 milligrams of potassium as per this article[17].

    Coconut water can even replace post-workout drinks as it contains electrolytes that help draw water into the cells to keep them hydrated.

    The natural sugars present in coconut water provide energy to the cells and help restore the lost amount of energy during physical activity.

    This research[18] has found that coconut water proves to be more beneficial and effective than water and it is as effective as post-workout drinks.

    As it is high in potassium contents, it might lower blood pressure. It is low in calories which makes it a better choice than other drinks.

    It is also free from fat and cholesterol. It may provide you with healthier skin and might also prevent kidney stones as said by experts.

  11. Flax Seeds

    It is a lesser-known fact that flax seeds are also rich in potassium. About 100 grams of flax seeds contain around 813 mg of potassium.

    This could be regarded as a higher content of potassium than a banana. Not to miss, flax seeds are also high in fiber and have many omega-3 benefits.

    As a result, one could easily conclude that there are many benefits of flax seeds. But one should not go overboard with flax seeds consumption as there exist multiple flax seed side effects.

Conclusion

The major function[19] of potassium is to maintain nerve and muscle contraction. It helps the muscles of your heart to contract to maintain its proper functioning and blood pressure of the body.

Bananas, avocados, yogurt, sweet potatoes, spinach, white beans, tomato puree, potato, butternut squash, and coconut water are some of the best sources of potassium.

Maintaining potassium levels in your body should be a part of your daily fitness goals to ensure the proper functioning of your body.

19 References/Sources

Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.

  1. Bananas, raw FDC Published:4/1/2019 Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/nutrients
  2. Ana Luisa Falcomer,1 Roberta Figueiredo Resende Riquette,2 Bernardo Romão de Lima, et al. Health Benefits of Green Banana Consumption: A Systematic Review Nutrients. 2019 Jun; 11(6): 1222. Published online 2019 May 29. doi: 10.3390/nu11061222
  3. Avocados, raw, all commercial varieties FDC Published:4/1/2019 Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  4. Mark L. Dreher and Adrienne J. Davenport Hass Avocado Composition and Potential Health Effects Crit Rev Food Sci Nutr. 2013 May; 53(7): 738–750.Published online 2013 May 2. doi: 10.1080/10408398.2011.556759
  5. Yogurt, plain, whole milk FDC Published:4/1/2019 Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/171284/nutrients
  6. Daniel J. Lisko, G. Patricia Johnston, and Carl G. Johnston Effects of Dietary Yogurt on the Healthy Human Gastrointestinal (GI) Microbiome Microorganisms. 2017 Mar; 5(1): 6.Published online 2017 Feb 15. doi: 10.3390/microorganisms5010006
  7. Sweet potato, cooked, baked in skin, flesh, without salt FDC Published:4/1/2019 Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/nutrients
  8. Flora C. Amagloh, Benard Yada, Gaston A. Tumuhimbise, et al. The Potential of Sweetpotato as a Functional Food in Sub-Saharan Africa and Its Implications for Health: A Review Molecules. 2021 May; 26(10): 2971. Published online 2021 May 17. doi: 10.3390/molecules26102971
  9. Spinach, raw FDC Published:4/1/2019 Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients
  10. N S Scrimshaw Iron deficiency Sci Am. 1991 Oct;265(4):46-52. doi: 10.1038/scientificamerican1091-46. Available from: https://pubmed.ncbi.nlm.nih.gov/1745900/
  11. Beans, white, mature seeds, canned FDC Published:4/1/2019 Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/175204/nutrients
  12. Tomatoes, red, ripe, raw, year round average FDC Published:4/1/2019 Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/nutrients
  13. Muhammad Imran, Fereshteh Ghorat, Iahtisham Ul-Haq, et al. Lycopene as a Natural Antioxidant Used to Prevent Human Health Disorders Antioxidants (Basel). 2020 Aug; 9(8): 706.Published online 2020 Aug 4. doi: 10.3390/antiox9080706
  14. Jerrilynn D Burrowes, Nicholas J Ramer Changes in potassium content of different potato varieties after cooking J Ren Nutr. 2008 Nov;18(6):530-4. doi: 10.1053/j.jrn.2008.08.005. Available from: https://pubmed.ncbi.nlm.nih.gov/18940657/
  15. Haoxin Li Evaluation of bioactivity of butternut squash (Cucurbita moschata D.) seeds and skin Food Sci Nutr. 2020 Jul; 8(7): 3252–3261.
    Published online 2020 May 14. doi: 10.1002/fsn3.1602
  16. Squash, winter, butternut, cooked, baked, without salt FDC Published:4/1/2019 Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/169296/nutrients
  17. Nuts, coconut water (liquid from coconuts) FDC Published:4/1/2019 Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170174/nutrients
  18. Orietta Segura-Badilla, Martín Lazcano-Hernández, Ashuin Kammar-García, et al. Use of coconut water (Cocus nucifera L) for the development of a symbiotic functional drink Heliyon. 2020 Mar; 6(3): e03653.Published online 2020 Mar 28. doi: 10.1016/j.heliyon.2020.e03653
  19. Potassium Updated: June 2, 2022 Available from: https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/

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