15 Healthy Foods that are High in Potassium

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15 Healthy Foods that are High in Potassium

Potassium is an essential mineral that is needed by all tissues in the body. It is sometimes referred to as an electrolyte because it carries a small electrical charge that activates various cell and nerve functions. It can be found in natural foods and as a supplement. Though, the best way to increase your potassium intake is through your diet. It is found in a variety of whole foods, mostly fruits, and vegetables.

It helps maintain normal levels of fluid inside our cells and also helps muscles contract and supports normal blood pressure. It is one nutrient that can be easily ignored but not getting enough of it can be catastrophic. It plays a significant role in the function of your heart, kidneys, muscles, and nerves, and low-level potassium can raise your blood pressure, increase the risk of kidney stones and even pull calcium out of your bones. Even with all these functions, many people do not get as much potassium from their diet as they should. The recommended target is 2,600 milligrams per day for women and 3,400 milligrams per day for men.

There are categories of people who need potassium more these include, children for their growing bones; athletes, especially those who partake in long and intense exercise may lose a significant amount of potassium through sweat; senior citizens, to aid in the repair of worn out cells; high-risk groups, such as people at risk of high blood pressure, kidney stones, osteoporosis or stroke may benefit from consuming potassium high foods.

If you fall under these categories or are just in need of more potassium in your diet include these foods in your daily diet:

Fruits

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1. Avocado

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Everybody loves avocados. It is yummy and also good for your heart. It is creamy, has a rich taste, and is very healthy. It is high in healthy fats and is loaded with potassium. Enjoy it in a smoothie, salad, or on toast and your heart will be one happy organ! One avocado provides roughly 15% of your daily potassium needs.

2. Bananas

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This is elongated fruit is a favorite to many and with good reason. It is a great source of potassium. There are average bananas, sweet bananas, and plantains. All are nutritious and have high potassium. These delights can be enjoyed in a salad, smoothie, fried, roasted, or baked. 100g of banana contains 358g of potassium so next time you are having pancakes for breakfast, prepare them with bananas to boost the potassium!

3. Watermelon

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This large, delicious fruit with high water content is an excellent source of potassium. It is also a great source of vitamin C, vitamin A, and the antioxidant lycopene. Types of watermelons include cantaloupe, with the highest amount of potassium content, honeydew, and casaba. You can enjoy this refreshing fruit as a slice or in a smoothie or juice. 100g of watermelon contains 112g of potassium.

4. Dried fruits

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Raisins, apricots, prunes, and dates are some of the dried fruits rich in potassium. Drying them easily boosts potassium levels. When buying these fruits ensure that there is no added sugar. They can be enjoyed as a snack or add them to salads or main meals. On average 100g of these dried fruits contains 164g of potassium

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5. Winter squash

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Winter squash varieties include pumpkin, butternut, acorn, Hubbard and zucchini, yellow crookneck, scallop, and spaghetti. These squash are generally low in sodium and phosphorus but high in potassium. Some have higher potassium than others and should be consumed on occasion in half-serving sizes. These fruits, yes fruits, can be consumed as main courses instead of meat, or blended with meat in main courses. They can also be eaten raw in salads or cooked as side dishes or desserts. On average 100g of winter squash contains 350g of potassium.

Vegetables

6. Cooked spinach

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This dark leafy vegetable is an excellent source of potassium. Cooking spinach rather than eating it low increases the potassium level. On average, 1 cup of raw spinach leaves contains 167 milligrams, while 1 cup of cooked spinach contains 840 milligrams of potassium. Boiling can destroy the potassium in some foods so it is often better to steam, bake or stir-fry them. It is one of the most nutrient-dense vegetables as it contains folate, magnesium, and vitamins A and K.

7. Swiss chard

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Swiss chard comes a close second to spinach in the nutritional chart. This green leafy vegetable is a great source of potassium and also an excellent source of vitamin K, and a good source of vitamin A, magnesium, manganese, and copper. It is more nutritious when cooked whole as it is entirely edible, including the leaves and stems. The stems just need a little more cooking time than the leaves because they have a lot of cellulose that needs to soften for longer. It can be enjoyed sauteed, alone, or add it to stews, salads, stir-fries, frittatas, pasta, and more.

8. Beets

Beets and their greens are good potassium sources. The beets contain antioxidants and nitrate, which may provide further health benefits while the greens are packed with fiber, B vitamins, vitamin C, and potassium. The beets can be enjoyed raw but when cooked they offer a powerful potassium punch. For even more potassium, sauté beet greens for a super nutritious side dish. 100g of beet greens contain 762g of potassium while 100g of beets contain 365g of potassium.

9. Potatoes

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Potatoes with the skin are a good source of many vitamins and minerals, such as potassium and vitamin C.  Although sweet potatoes are generally healthier, white potatoes have more potassium. They can be enjoyed while boiled, fried, or baked whatever the choice keep the skin on! On average the 100g potato has 421g of potassium.

Legumes

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10. Lentils

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Lentils are low in sodium and saturated fat, and high in potassium, fiber, folate, and plant chemicals called polyphenols that have antioxidant activity. Various lentils vary in color, from slate green, brown, and black to reddish-orange, coral, and gold, with all varieties having unique, delicious flavors and textures but a similar nutritional profile. While all varieties of lentils are good sources of potassium, red lentils have the most potassium. A 100g of boiled lentils contains 369g of potassium.

11. Kidney beans

These dark red beans are a great way to get more potassium in your diet and are also a great source of fiber. If you are a victim of a gassy stomach, you can soak and then boil to reduce the amount of gas. Take note that soaking and cooking canned and dried legumes can greatly reduce the amount of potassium they contain. A serving of 100g of kidney beans contains 1406g of potassium.

Fish

12. Salmon

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Potassium helps some enzymes to function, aids in bone health, reduces the risk of some cardiovascular diseases, and can lower your risk of kidney stones, too. Almost any seafood is a good source. There is a wide range of fish out there but the fish with high potassium content is the lean and fatty fish species making salmon the ideal fish to get potassium. The healthiest ways to enjoy salmon include poaching, steaming, baking, broiling, grilling, and sautéing. Breaded and fried may be tasty but increases calories and saturated fat.

13. Trout

One rainbow trout is high in potassium. It can be said to be a superfood as it is an excellent source of protein, niacin, vitamin B12, and omega-3 fatty acids that promote heart health. Enjoy it grilled, boiled steamed, or baked to retain most of the taste and nutrients! 100g of trout contains 377g of potassium.

Milk

14. Goats milk

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Goat’s milk is a better source of potassium than cow’s milk. It is also loaded with calcium and magnesium. Additionally, goat milk contains the precursor to vitamin A in the milk fat which allows it to be readily bioavailable. 100g of goat milk contains 204g of potassium.

15. Whole milk

Whole milk is cow’s milk that hasn’t had its fat content stripped. The milk retains its fat and is slightly thick. Dairy products like milk and milk-based yogurts are high in potassium, and the lower the fat content, the higher the potassium level. Do not shy away from a glass of warm milk before sleep to keep the potassium levels at bay!