Outside of chemists, athletes, and anyone with high blood pressure, most people don’t give a lot of thought to potassium, a mineral you probably last heard of when learning the periodic table in chemistry class (where its abbreviation is the letter K).
According to MedlinePlus, potassium is essential for maintaining good health since it helps regulate the body’s fluid levels, supports muscle function, and ensures proper functioning of the nervous system, among other vital functions.
Frances Largeman-Roth, RDN, a nutrition expert based in Brooklyn, New York and a New York Times bestselling author, affirms that potassium plays a critical part in cardiovascular well-being since it is necessary for regulating blood pressure and maintaining a steady heart rhythm.
According to the Centers for Disease Control and Prevention (CDC), research indicates that potassium can lower blood pressure among individuals with hypertension and potentially decrease their chances of experiencing a stroke.
MedlinePlus explains that electrolytes are a class of electrically charged minerals, which include magnesium, calcium, and sodium. Sports drinks are often marketed as beneficial for fluid balance since electrolytes are lost through sweating.
The CDC states that maintaining a balance of potassium and sodium is essential for decreasing the chances of hypertension, heart disease, and stroke as they are the primary electrolytes responsible for managing fluid balance.
However, the majority of Americans have excessive sodium intake and insufficient potassium intake. The most recent Dietary Guidelines for Americans have increased the recommended daily potassium intake to 4,700 milligrams (mg).
Largeman-Roth recommends prioritizing potassium-rich foods in our diets for maintaining good health. MedlinePlus notes that having low levels of potassium, or hypokalemia, can lead to fatigue, muscle weakness or cramping, and cardiovascular problems like an irregular heart rate.
If you have kidney problems, the National Kidney Foundation advises that you should pay particular attention to hyperkalemia, a condition that can result from excessive potassium consumption.
If your kidneys are not functioning properly, excess potassium may enter your bloodstream, leading to weaknesses or numbness and potentially resulting in arrhythmia and heart attack. The kidneys play a role in regulating the amount of potassium present in the body.
Potassium levels can be excessively elevated by various medications, including ACE inhibitors, nonsteroidal anti-inflammatory drugs (NSAIDs), and specific diuretics, according to research findings.
To reach the suggested amount of potassium per day, it is necessary to reassess your dietary habits. According to Nicole Roach, RD, a certified dietician at Lenox Hill Hospital in New York City, potassium is obtained from a variety of foods, predominantly fruits and vegetables.
Bananas contain 422 mg of potassium per medium-sized fruit according to USDA data and are therefore included. However, for a food to be classified as high in potassium, it must provide 20 percent or more of the daily recommended value, which is equal to 940 mg per serving.
1. Acorn Squash
Squash comes in a wide range of types, ensuring that there is always a variety in season, regardless of the time of year. One example is the round, green-skinned, and orange-fleshed winter squash that contains high levels of fiber in addition to various vitamins and minerals, particularly potassium, as confirmed by the USDA – a single cup of cooked acorn squash contains 896 mg of potassium.
Its flavor becomes slightly sweet when roasted. Largeman-Roth suggests slicing it into rings, scooping out the seeds, and roasting it with brown sugar, salt, and pepper for a tender and sweet result.
Children will enjoy it and can consume it as though it were a piece of watermelon! Largeman-Roth also recommends adding a dash of olive oil, as it enhances the absorption of fat-soluble beta carotene.
A review released in April 2017 in the American Journal of Cancer Research stated that a plant pigment containing antioxidants is also present in other orange vegetables like pumpkins and carrots.
2. Sun-Dried Tomatoes
Fresh tomatoes are a good source of potassium, as confirmed by the USDA data that shows that a medium-sized tomato contains 292 mg of this nutrient. However, you can obtain even higher amounts of potassium from denser tomato products like tomato paste, which has 162 mg of potassium per tablespoon, or tomato sauce, which has 728 mg per cup.
According to the National Institutes of Health, sun-dried tomatoes contain 925 mg of potassium per half-cup, equating to 35 percent of the recommended daily intake for adult women, making them the top source of potassium.
Sun-dried tomatoes have more to offer than just great taste. With over 6 grams of fiber, vitamin C, and protein per cup, they are a nutritious addition to your meals. They are available plain or packed in olive oil, making them perfect for salads, sandwiches, or pizza. You can also use them to enhance the flavor of pesto or sauces by simply chopping them up and adding them in.
3. Kidney Beans
Including beans in your diet is a beneficial way to boost overall health due to their content of plant-based proteins and satiating fibers. According to USDA data, a single cup of kidney-shaped beans can provide as much as 713mg of potassium.
If you opt for canned black beans, make sure to drain and rinse them before usage. This can significantly lessen the sodium content, up to 26%, or approximately 100 mg for each half-cup serving, as demonstrated by the Cook’s Illustrated test kitchen. The USDA advises that black beans are an excellent alternative, containing 489 mg per half-cup.
Largeman-Roth suggests incorporating kidney beans into your salads or using them as a burrito filling after mashing them up with salt and pepper. Additionally, kidney and other varieties of beans are superb when added to soup or chili.
4. Kiwifruit
Although bananas are usually credited for their potassium content, a small kiwifruit contains about 215 milligrams of potassium, which is almost equivalent to the amount present in an entire banana.
Make sure to add oranges and cantaloupe to your shopping list. Oranges, along with its juice, contain almost 500 milligrams of potassium per 8-ounce glass according to the USDA.
According to USDA data, one cup of cantaloupe contains 427 milligrams, slightly more than a medium-sized banana. Cantaloupe is highly hydrating due to its high water content, and its orange color indicates the presence of beta carotene, a plant pigment with antioxidant properties. Would you like some fruit salad?
5. Avocado
Jump aboard the avocado toast trend. Not only is this smooth, verdant fruit rich in fiber and good-for-you fats, it also delivers a noteworthy 690 mg of potassium as per the USDA, translating to twice the heart-boosting benefits.
Incorporating healthier monounsaturated fats into your diet via avocados may benefit your heart by raising “good” high-density lipoprotein (HDL) cholesterol levels, according to a review published April 2018 in The American Journal of Clinical Nutrition. High levels of HDL cholesterol can lower your risk for heart disease and stroke, notes the CDC.
Avocado is so versatile, you can incorporate it into any meal of the day. In addition to mashing it for toast and guac, you can add slices to tacos, sandwiches (use it in place of butter or mayo, suggests Roach), burgers, and even smoothies.
One of Largeman-Roth’s preferred avocado recipes from her Eating in Color cookbook involves combining half an avocado with half a banana, a quarter cup of low-fat vanilla yogurt (vegans can use silken tofu instead), a quarter cup of ice, a cup of coconut water, one teaspoon of agave nectar, and a quarter teaspoon of ground cinnamon in a blender.
6. Apricots
Dried apricots are a rich source of potassium, with just a 1/4 cup serving containing 465 mg of this important nutrient.
Moreover, apricots are an excellent provider of fiber, vitamin A, and antioxidants. You may include them in your yogurt, desserts, or oatmeal. Not to mention, they are an ideal on-the-go snack due to their portability.
7. Lentils
Move over, meat! Lentils are here to show you that plant-based protein can be just as powerful! These legumes are not only packed with protein but also with potassium, fiber, and iron. Just one cup of cooked lentils can provide 731 mg of potassium. It also contain high fiber, protein, and iron content.
Lentils are a fantastic choice as they are inexpensive, adaptable, and delicious. Incorporate them into a variety of dishes, such as soups, stews, salads, and burgers.
8. Prunes
Despite their less-than-glamorous reputation, prunes are actually packed with nutrients, particularly when it comes to potassium. A mere 1/4 cup contains about 293 mg of this vital electrolyte. Additionally, prunes contain significant amounts of fiber, vitamin K, and antioxidants, all of which make them an excellent choice for anyone looking to maintain a nutritious and well-balanced diet.
It is important to remember that prunes offer digestive advantages as well. They have a reputation for aiding in maintaining intestinal regularity. Hence, including prunes in your munching options will not only increase your potassium levels but also ensure normal bowel movements. This is a mutually beneficial situation!
9. Raisins
Dried grapes, commonly known as raisins, possess abundant fiber, antioxidants, minerals, and vitamins. Although they may not be an exciting food option, they’re convenient for snacking and can enhance both sweet and savory recipes.
It is important to keep portion sizes in mind when consuming raisins because they contain high levels of natural sugars, which can easily lead to overconsumption. Nonetheless, a serving of 1/4 cup yields 298 mg of potassium, making them a worthwhile source of calories.
10. Potatoes
Everyone loves potatoes! They are a tasty and nutritious vegetable, providing a whopping 926 mg of potassium per average baked potato. Impressive!
Potatoes offer more than just their starchy goodness, as they are also rich in fiber, vitamin C, and other valuable nutrients. It’s important to be mindful of your preparation choices, however, as adding excessive amounts of butter, sour cream, or other high-fat toppings can transform this nutritious vegetable into an unexpectedly high-calorie indulgence.
11. Orange Juice
This timeless breakfast item provides a cup’s worth of 449 mg of potassium, as well as vitamin C, folate, and numerous antioxidants.
Although nutritious, selecting wisely is crucial when it comes to orange juice since majority of the store-bought varieties contain excessive amounts of added sugars. To ensure that your orange juice provides high levels of potassium and is healthy, it is advisable to choose freshly squeezed or all-natural orange juice with no preservatives or added sugars.
12. Soybeans
Soybeans pack a punch with 443 mg of potassium in just 1/2 cup, which fuels your muscles and ensures your nerves work efficiently. Not only that, their compact bodies are filled with a significant amount of protein.
Incorporate more soybeans into your diet by adding them to salads, stir-fries, and soups. Additionally, consider substituting meat with soy in meals like tacos or veggie burgers. Another option is to try using tofu, a protein source rich in potassium, that can be scrambled, baked, or grilled to your preference.
13. Banana
A delicious banana of average size can supply a remarkable 422 mg of potassium. Moreover, these fruits have other attractive qualities. They offer ample amounts of fiber, vitamin C and B6, and antioxidants, hence solidifying their status as the go-to snack for busy individuals. One could indeed call them the unbeatable snack choice.
For a unique way to enjoy bananas as a snack, try putting a popsicle stick into them, covering them in melted chocolate, and then freezing them to create a refreshing and nutrient-filled delicacy perfect for hot summer days.
But don’t get too carried away! These fruits are packed with nutrients but also have a considerable amount of natural sugars and calories. Thus, it’s recommended to consume them in limited amounts.
14. Milk
1% milk is not only tasty and low in fat, it also contains potassium, with approximately 388 mg per cup, as well as calcium, magnesium, and zinc. Consuming 1% milk is a simple method to increase your mineral consumption.
Incorporate it into your smoothies, coffee, tea, or recovery drink after exercising. Additionally, you can fully utilize it by utilizing it as a foundation for soups or sauces that are made at home.
15. Spinach
Leafy greens superhero is spinach, known for its abundance of vitamins and minerals along with being an excellent source of potassium, as approved by Popeye.
By consuming 2 cups of raw spinach, you will obtain 292 mg of potassium. Besides, spinach is abundant in iron, a vital mineral for the transportation of oxygen in the blood and sustaining the immune system, which should further motivate you to add it to your smoothie.
16. Chicken Breast
The chicken breast is a valuable source of protein in numerous healthy eating regimes. It provides 242 mg of potassium within a 3-ounce serving and has minimal fat and calories, which supports weight control.
Chicken breast offers numerous possibilities for food preparation. Whether in stir-fries, salads, soups, or sandwiches, the options for relishing this healthy and low-fat protein are infinite.
Proper handling and cooking of chicken is crucial in minimizing the chances of contracting a food-related illness, as with all meat products.
As the master of cells, potassium is responsible for maintaining the appropriate amount of fluid within them to ensure their proper functioning. It has a close relationship with sodium, which regulates fluid levels outside cells. Apart from its role in fluid balance, potassium offers a plethora of other advantages.
- Helps maintain healthy blood pressure
- Supports proper nerve and muscle function
- Helps prevent muscle cramps and weakness
- May reduce the risk of stroke and heart disease
- Promotes good bone health
- Helps the body maintain a healthy pH balance
- May reduce the risk of developing kidney stones
- Supports healthy digestion
- Helps the body convert food into energy
- May reduce the risk of osteoporosis after postmenopause