Potassium is an essential mineral and an electrolyte that your body needs to work effectively. It supports different functions, including promoting muscle contraction and nerve function. That’s why potassium-rich foods are essential to include in the diet.
According to the updated daily potassium recommendation, an average male adult needs about 3400 milligrams, while a female needs 2600 milligrams.
Pregnant and breastfeeding women may need a little more to sufficiently meet their needs and those of the baby. This can be anything between 2800-2900 milligrams daily.
It also keeps your heartbeat within normal and gets rid of excess sodium through urine.
Potassium deficiency may cause health problems such as muscle weakness, cramps, kidney issues, etc., but consuming a potassium-rich diet can help keep your levels within normal at all times. See Potassium Benefits.
Potassium Rich Foods
1. Lima beans
Lima beans are a type of bean that is high in fiber, potassium, and Vitamins A and C. They are also a good source of folate, magnesium, and vitamin B6. The beans are a good source of both soluble and insoluble fiber, which can help to keep you feeling full longer. They also contain antioxidants which can protect your body against damage from free radicals.
A cup of cooked lima beans provides 955 milligrams of potassium, which is over one-quarter of your daily potassium requirement.
These beans may also support weight loss, stabilize blood sugar, and promote heart health. Besides, they are delicious and versatile and can be enjoyed dried, canned, or frozen.
Here are some of the ways they can be enjoyed:
- As a side dish: Add them to your favorite grains or rice for a healthy and filling meal.
- As a vegan alternative to meat: Top your salad with lima beans, roasted slices of avocado, and fresh diced tomatoes.
- As a dip: Try hummus made with lima beans instead of chickpeas, or add them to guacamole for an extra dose of fiber and nutrients.
- As part of a wrap: Freshly made wraps filled with roasted vegetables, lima beans, and creamy avocado mayo are perfect for lunchtime.
2. Swiss chard
Swiss chard is a leafy green vegetable from the beet family. While it’s known for its exceeding vitamin K levels, it’s also among the best potassium dietary sources.
A cup of cooked Swiss chard provides 961 milligrams of potassium, equivalent to 27 percent of your daily requirement.
It also contains good amounts of fiber, manganese, magnesium, and iron, which help maintain a healthy body. Some of the health benefits of Swiss chard include reducing the risk of heart disease, preventing cancer, and improving cognitive function. So if you’re looking for a healthy leafy green vegetable that can give you more than potassium, Swiss chard should definitely be at the top of your list.
You can easily enjoy it in salads, pasta dishes, soups, stews, casseroles, or sautéed.
If you’re looking for a healthy snack that can give you some serious nutritional benefits, look no further than the avocado. Avocados are a great source of healthy fats, vitamins, and minerals. They contain monounsaturated fatty acids, which have been linked with lower rates of heart disease. They also contain potassium, which is important for maintaining healthy blood pressure.
A cup of cubed ripe avocado provides 727 milligrams of potassium, equivalent to 21 percent of your daily requirement.
In addition, avocados are a good source of fiber, vitamin E, folate, vitamin B6, vitamin k, pantothenic acid, and magnesium. Avocados are also a good source of antioxidants, which can help protect cells from damage.
Avocado is also rich in vitamin E, folate, vitamin B6, vitamin k, pantothenic acid, and magnesium.
In addition to their health benefits, avocados are delicious and easy to prepare – so make sure to add them to your regular diet! You can eat them as is, or use them in side dishes. Here are some of the best avocado side dishes:
- Avocado Dip: This dip is perfect for chips or toast. Simply mix together avocado, mayonnaise, salt, and pepper and serve chilled or at room temperature.
- Avocado Toast: This is a delicious and easy breakfast option. Simply spread avocado on toast and top with your favorite toppings, such as tomatoes or lettuce.
- Avocado Salad: This salad is perfect for summertime meals. Mix together chopped avocado, tomatoes, and red onion before dressing with olive oil and balsamic vinegar.
- Avocado Hummus: This hummus is perfect for adding a bit of flavor to your meals. Simply combine chickpeas, tahini sauce, lemon juice, garlic, salt, and pepper in a food processor before adding avocado.
Check out: The best Avocado Recipes.
Banana is best known as a good source of potassium. While it’s not the highest potassium-containing food, incorporating it into your diet will help boost your potassium intake. A medium-sized banana contains 422 milligrams of potassium, which is equivalent to 12 percent of your daily requirement.
Bananas also contain a good amount of fiber, vitamin C, B6, manganese, and magnesium. Plantain/Banana Nutrition.
In terms of promoting health, bananas may promote normal blood pressure and a healthy heart, improve digestive health, increase energy levels, promote healthy skin, aid weight loss, and support exercise recovery. Burro Banana are small non-hybrid bananas.
Beets are known to naturally lower blood pressure and prevent the risk of developing heart disease. This is due to their high nitrate levels, which get converted into nitric oxide in the body. Nitric oxide dilates and relaxes the blood vessels causing blood pressure to fall.
They are also high in potassium, which helps get rid of excess sodium, further reducing arterial tension and maintaining normal blood pressure.
Beets also help fight inflammation, improve digestive health, promote brain function, support weight loss, and provide antioxidant benefits, which help fight free radicals in the body. Are Beets Good For You?
Additionally, beets have been shown to boost athletic performance due to their ability to promote mitochondria efficiency.
White potato is among the highest potassium-containing foods on the planet. A large baked potato with skin provides about 1600 milligrams of potassium, which is 46 percent of your daily requirements.
They are also a good source of vitamin C, vitamin B6, vitamin K, magnesium, and fiber, which can help you feel full longer and improve digestion.
Last but not least, potatoes are rich in antioxidants, which have been shown to help protect against heart disease and other chronic diseases. But keep in mind that potatoes are high in glycemic index and thus, they may not be ideal for diabetes.
Here are some of the benefits of eating potatoes:
- A Good Source Of Potassium
Potassium is important for maintaining blood pressure and preventing heart disease. In addition, potassium helps to regulate blood sugar levels and maintain nerve function.
- A Good Source Of Magnesium
Magnesium is important for keeping your muscles and nerves healthy, as well as helping to regulate blood sugar levels.
- A Good Source Of Vitamin C
Vitamin C is an antioxidant that helps to maintain collagen production, which keeps your skin healthy, and your joints protected.
- A good source of dietary fiber
Dietary fiber is a valuable nutrient that helps keep your digestive system functioning properly and keeps you feeling full for longer after eating
7. Dried apricots
Dried apricots not only make for a great snack, but they can cater to almost 43 percent of your potassium requirements, with a cup providing 1511 milligrams.
They are also high in other nutrients such as fiber, vitamin A, vitamin E, and magnesium, among others. Research also shows that people who eat dried fruits, including apricots, tend to follow healthier diets.
Dried apricots are generally beneficial in promoting eye health, increasing bone mineral density, maintaining a healthy weight, and promoting digestive health.
You can enjoy them as a snack or add them to fruit salads, smoothies, trail mix, salad topping, and cereal or yogurt.
8. Coconut water
This energizing and refreshing drink with a nutty flavor is low in sugar but rich in minerals, including potassium. See Coconut Jelly
A cup of coconut water provides 600 milligrams of 27 percent of your daily potassium requirement.
It’s also a good source of manganese, an essential nutrient needed for the formation of connective tissues, bones, sex hormones, and blood clotting factors.
It also contains good amounts of magnesium, sodium, calcium, and phosphorus. All these minerals make coconut water great for hydrating on a hot and tiresome day. But be careful not to drink excessively as coconut water may cause stomach upset and bloating in some individuals.
You can include coconut water in rice dishes, salad dressing, ice pops, or in your overnight oats,
9. Sweet potato
Sweet potatoes are a great source of beta-carotene, which is an antioxidant that helps protect the body against disease. They also contain vitamin C, which is important for maintaining immune system function and preventing colds and other infections. In addition, sweet potatoes are a good source of fiber, potassium, and vitamin B6, which are all essential for healthy blood pressure levels and neuromuscular function.
Compared to white potatoes, sweet potatoes are high in nutrient density and can be consumed by anyone, including those with diabetes.
A whole pomegranate contains 666 milligrams of potassium or 19 percent of your daily requirement. This makes it one of the best potassium-rich fruits to consume.
Pomegranate is also rich in vitamin C (contains more than 40 percent of the daily recommendation), vitamin K, fiber, and antioxidants, among other nutrients.
Eating pomegranates may improve your health by protecting you against heart disease and inflammation, reducing blood pressure, and lowering the risk for certain types of cancer.
Pomegranate seeds can be eaten directly or be included in smoothies, salads, and desserts. See Pomegranate Benefits.6t
Spinach is a simple but powerful vegetable rich in potassium. 3 cups (90 grams) of raw spinach can offer up to 11 percent of the daily requirement, while a cup of frozen spinach offers 12 percent of your daily potassium requirement.
Spinach is also high in a number of nutrients that are beneficial to your health. Some of the health benefits of spinach include:
- Spinach is high in antioxidant vitamins and minerals, including vitamin C, vitamin A, and vitamin K, iron, and magnesium. These nutrients help protect your body from damage caused by free radicals.
- Spinach is a good source of dietary fiber. Fiber is important for keeping your digestive system healthy and functioning properly. It helps to regulate your blood sugar levels and keep you feeling full after eating.
- Spinach is also a good source of carotenoids, which are natural pigments that give fruits and vegetables their colors. Carotenoids help to protect your skin from cancerous cells and other diseases.
Adding spinach to your diet can provide you with many health benefits. If you’re looking for a healthy potassium-rich addition to your diet, try adding some spinach to your meals this week.
While bananas are a commonly known source of potassium, they’re not the only source. Different fruits and vegetables are also rich in potassium and may provide even more potassium than bananas.
They include avocado, beets, coconut water, pomegranate, lima beans, swiss chard, potato, sweet potatoes, and dried apricots.
These foods are also rich in other nutrients and will, in the process, promote your health and wellbeing even further.
Incorporating different potassium-rich foods into your diet throughout the day is the best way to meet all your daily requirements.
Besides, these foods are delicious and easy to prepare.
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