The 6 Most Potassium-rich Foods

Author: Joe Fowler Time for reading: ~2 minutes Last Updated: August 08, 2022

CHAPTERS (Table Of Contents)

Know the symptoms of potassium deficiency and increase your intake of these foods.

There are many reasons to ensure you get enough potassium every day. Fortunately, there are many foods we can count on in this regard. There are at least 6 foods rich in potassium that we can integrate into our daily menu in many different ways - such as desserts, main dishes or juices.

Potassium is a basic chemical element important for maintaining the balance of fluids in the body, and hence - blood pressure . It is the third most represented mineral in the human body, which is why it is more correct to label it not as a micro- but as a macroelement. It also has a direct role on the action of some vital organs - the heart, kidneys, brain, muscles.

Because of all this, even a temporary potassium deficiency triggers recognizable symptoms such as muscle weakness, fatigue, cramps, arrhythmia, a sharp drop in blood pressure, frequent urination and more. The appearance of such symptoms should signal the need to increase potassium intake. However, even in the absence of such complaints, potassium intake should be constant and for at least 4 g per day. Several foods can be relied on for this purpose. We all know that bananas are rich in potassium, but there are at least 6 foods that contain this element in higher amounts.

Avocado

One avocado contains more than 1 g of potassium. In addition, it provides large amounts of magnesium, vitamin A, fiber and unsaturated fatty acids (omega-6 and omega-3).

Pumpkin

This is a source of potassium that deserves much more attention than it receives. 100 g of pumpkin provide almost 1 g of potassium, and in addition we get high doses of vitamin K, vitamin E and other powerful antioxidants with a general strengthening effect on health.

Sweet potato

Its orange color suggests that sweet potato is very rich in beta carotene and pigments with important antioxidant action. It is perfectly supplemented by the high content of potassium - about 0.8 g in 100 g of sweet potatoes - a nutritional value that standard potatoes do not have.

Spinach

Along with iron and folic acid, spinach is extremely rich in potassium. 100 g of spinach contains about 0.8 g of potassium, or about 20% of the recommended daily intake.

Dried apricots

Along with vegetables, some of the traditional fruits in our country are very rich in potassium. A handful of dried apricots provide about 0.7 g of potassium. To it we must add the high content of fiber and complex carbohydrates - part of any healthy diet.

Pomegranate Pomegranate

seeds and juice are another tasty source of potassium in doses of about 0.7 g per 100 g of fruit. In addition, pomegranate is recognized as an aphrodisiac and a suitable food for reducing stress hormone levels ( cortisol ). A number of studies point to fresh pomegranate juice as the healthiest sedge ever.

Whether as part of the main meals, salads, desserts or juices we consume every day, we need to include these foods in our diet to ensure that we never encounter a dangerous potassium deficiency.