Potassium is an essential mineral that plays a very important role in the body. Eating foods rich in potassium can help lower your blood pressure, and prevent kidney stones amongst others.
There are many reasons you should be looking for ways to include potassium in your diet. According to the Dietary Guidelines for Americans, the low consumption of potassium or the lack thereof has been linked to chronic diseases such as cardiovascular diseases, type 2 diabetes, and high blood pressure. Everyone needs to have a proper amount of potassium a day, however, it is lacking in most diets. Aside from potassium, there are 3 other nutrients that people lack.
Read 4 nutrients you’re lacking (and what to eat to fix it)
If you’re looking for what foods to start buying to increase your intake and that of your family’s intake of potassium, this article will help you find out.
Key takeaway
Potassium isn’t thought of as much as it should be and included in diets as much as it needs to be. Most people lack their food when it should be included in their meals every day. It’s important to buy foods high in potassium to reap the benefits.
Top 7 foods rich in Potassium
- Bee — 1300 mg
- Avocado — 975 mg
- Squash — 801 mg
- Lima beans — 975mg
- Salmon — 839 mg per 6 ounces
- Spinach— 840 mg
- Brussels sprouts — 504 mg
1 . Beet tops
One cup of beet tops which is 38 grams contains 1300 mg of potassium, making it one of the best dietary sources to increase your intake.
Also, beet greens contain other nutrients such as vitamins S and K, and are an excellent source of dietary fiber.
That said, you can enjoy beet tops by eating them when it is sautéed or stir-fried as a salad base, or you can add them to your smoothies, stews, and soups. However you want to enjoy them is completely your choice, so long it is healthy you’re good to go.
2 . Avocado 975 mg per avocado
Avocados are a great source of potassium, and a medium-sized (150-gram) contains about 975 mg of it. This is significantly higher than many other foods containing potassium such as bananas, which only have around 400 mg of it.
Do you want to know what will happen if you eat an avocado a day for 30 days?
Avocados have a creamy texture and a slightly nutty flavor, which makes them great for salads and dips, and also smoothies for some delicious creaminess. If you want to make your electrolyte drink that is high in potassium, no worries. All you have to do is blend them with berries, lemon juice, apple cider vinegar, Himalayan pink salt, water, and ice cubes. And there you go, you just made the perfect drink.
3 . Squash
Adding squash to your diet can help increase your goal of increasing your potassium levels. It offers around 800 mg of potassium per cup (205 grams). Squash is not only a good source of this nutrient, but also rich in other nutrients like vitamin C, vitamin A, fiber, and antioxidants. It’s a delicious and healthy addition to many meals, so start eating some squash if you aren’t already eating it.
4 . Lima beans
Lima beans are also rich in potassium, offering 975 mg per cup (170 grams). However, for people who are on a keto diet, you need to know that Lima beans are relatively high in carbs, so it is recommended that you include them in your daily net carb count so it doesn’t ruin your diet journey.
5 . Salmon
Salmon contains 839 mg of potassium per 170 grams (6 ounces), making it one of the best animal sources for this vital nutrient. What’s more, salmon is good for your brain, because it contains antioxidants, omega-3 fatty acids, and other essential nutrients that support brain function, and development.
It’s also incredibly rich in heart-healthy fats linked to improved cardiovascular health and lower risk of inflammatory health conditions.
Try to avoid farm-raised salmon and wild-caught salmon that contain lesser concentrations of harmful pollutants such as synthetic dyes unlike farmed fish products.
6 . Spinach
Spinach is an excellent source of potassium, and it provides approximately 840 mg (24% DV) per cup of cooked leaves. This makes it one of the richest dietary sources to increase your intake of it. And they should regularly feature on your meal plan.
Adding spinach to your diet can have numerous health benefits, and its high potassium content is just one of the many reasons to make it a part of your meals. Whether added to salads, sautéed as a side dish, or blended into smoothies, spinach is a nutritious and delicious way to boost your intake of and support overall health and well-being.
7 . Brussels sprouts
Brussels sprouts are a nutrient-dense food that is an excellent source of potassium, providing approximately 504 mg per cup of cooked sprouts. However, they contain less potassium than avocado, salmon, or beet tops, but regularly eating these cruciferous vegetables can help achieve your goal intake. Also, it is an essential mineral that plays a crucial role in various bodily functions, including maintaining healthy blood pressure, promoting bone health, and supporting muscle and nerve function. They are also rich in fiber, vitamins C and K, and antioxidants, which makes them a valuable addition to your diet.
Although you need to know this, potassium is a water-soluble nutrient, and in the case of cooking Brussels sprouts, some of the potassium may be lost during cooking processes like boiling or steaming. Therefore, to reduce the loss of it, try roasting or sautéing Brussels sprouts instead, as these methods help retain more of the nutrient.
While it is generally believed that bananas are one of the best sources of potassium, this list was to show you other food sources that contain significantly more potassium.
Health benefits of potassium
So what are the good things that will happen when you eat more of this nutrient? Well let’s find out:
1 . Lower your blood pressure
The top cause of high blood pressure is high sodium intake. However, potassium helps in lowering blood pressure by balancing out the effects of sodium and reducing fluid retention.
2 . Supports muscle function
Potassium plays a very important role in regulating various aspects of muscle function. It helps muscles contract and relax, which is essential for movements like walking, running, and even just picking up things. It can help enhance muscle mass and promote a relaxed muscle tone, and the lack of this nutrient deficiency has been linked to muscle weakness and other muscular issues.
A study published in Nutrition Journal showed the role that it plays in muscle health and found people with a high of it are less likely to develop low muscle mass than those with inadequate intake.
3 . Heart health
Potassium is one of the best things you can give to your heart. It helps regulate the electrical activity of the heart, keeping the rhythm steady and preventing irregular heartbeats. This is super important for maintaining a healthy heart and overall cardiovascular health.
A lack of adequate potassium can disrupt the nerve signals that regulate heartbeats and has been linked to the hardening and narrowing of blood vessels, which lead to stroke, atherosclerosis, and heart attacks.
Make sure to include the foods listed above to support your heart.
4 . Anxiety and stress relief
Potassium has a calming effect on the nervous system, which can reduce tension and counteract some of the physical effects of stress. This is super important for maintaining a healthy heart and overall cardiovascular health.
In addition, it aids in balanced neurotransmitter levels and neuronal health, which improves your nervous system’s ability to cope with everyday stressors.
Make sure to include potassium-rich foods like bananas, sweet potatoes, and spinach in your diet to support your heart! Just remember, a little potassium can go a long way in keeping your heart happy and healthy. So, load up on those potassium-packed foods and show your heart some love!
5 . Bone health
Potassium helps maintain healthy bones by regulating the acid-base balance and promoting optimal pH levels in the body.
If you drink alcohol regularly, undergo stress, and have a high-sugar diet can cause an acidic environment in your body. Too much acidity in your body can trigger the release of bone minerals to neutralize acids, which can lead to the loss of bone mineral density, fractures, and osteoporosis.
6 . Boosts energy
If you start to increase your potassium intake, you’ll notice an increase in your energy levels. Since it’s an electrolyte, it carries a small electrical charger and can give you an energy boost.
Other benefits include
- Improved mental health
- Boost Immune system
- Healthy digestion
- So how much potassium do you need?
It is recommended that adults consume around 4700 milligrams per day. However, people who are physically active and athletes may need more to replenish the electrolytes lost from sweating.
Sadly most people don’t meet this standard and become at risk of deficiency.
Potassium deficiency can lead to these things
- High blood pressure
- Fatigue
- Irregular heartbeats
- Kidney stones
- Muscle cramps and spasms
- Blood sugar imbalances
- Brain fog and confusion
- Digestive issues
- Mood disorders
Limiting your sugar intake, lowering your sodium intake with salt substitutes containing potassium chloride, and eating plenty of potassium-rich food stores can prevent deficiency.
However many people find it difficult to consume enough of it, so they can make things better by taking potassium supplements or a high-quality electrolyte powder containing at least 1000 mg of potassium per serving.
Who shouldn’t take potassium?
While potassium is generally well tolerated by most people, those with chronic kidney disease should avoid taking too much of it to avoid dangerously elevated potassium levels, also known as hyperkalemia.
However, if you are concerned about your kidney function or have been diagnosed with kidney disease, you must discuss your intake of it with a healthcare provider.
Key takeaways
Regularly eating foods high in potassium can promote adequate levels and electrolyte balance. Adequate amounts of potassium have numerous health benefits such as normal heart muscle contraction, muscle function, and normal blood pressure.
Additionally, bananas aren’t the only source of potassium, other foods have higher amounts such as beet tops, avocados, spinach, salmon, and Brussels sprouts. It doesn’t mean you shouldn’t enjoy a banana or two, just don’t depend on it.
