10 Potassium Foods you can Add to your Diet

Do you know that Potassium Foods can help to provide your body with enough mineral that is important for a number of functions?

Potassium is an important mineral and electrolyte your body needs.

Moreover, it helps to maintain normal blood pressure, transport nutrients in your cells and supports healthy nerve and muscle function.

Potassium is highly reactive in water and produces positively charged ions.

This special property allows it to conduct electricity which is important for a number of functions throughout your body.

However, it is important to note that not many people get enough potassium through their diets.

According to certain estimates, less than 0.015% of American adults meet their daily potassium needs.

Imagine the number around the world?

Banana is the go-to food that you can eat to take about 9% of the DV of this mineral.

But you can add a number of other foods to your diet as well to make sure you are getting enough potassium.

Let’s learn more about it in detail.

Understanding Potassium

Potassium is the third most abundant mineral that is present in your body.

It helps to regulate fluids, send nerve signals, and regulate muscle contractions.

Moreover, roughly 98% of potassium in your body is found in your cells.

Out of this, 80% is found in your muscle cells, while the other 20% is found in your bones, liver, and red blood cells.

Once inside your body, it functions as an electrolyte.

When in water, an electrolyte dissolves into positive or negative ions that have the ability to conduct electricity.

While potassium ions carry a positive charge.

Your body uses this electricity to manage a number of processes.

These include fluid balance, nerve signals, and muscle contractions.

Therefore, a low or high amount of electrolytes in your body can affect different crucial functions.

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Importance of Potassium

Potassium is an important mineral that your body needs to perform a number of crucial functions.

Let’s discuss some of them as follows;

Regulates Fluid Balance

About 60% of your body composition is water, according to studies, 40% of which is found in your cells in a substance: Intracellular Fluid, ICF.

The remaining is found outside your cells in areas like your blood, spinal fluid, and between cells.

This fluid is Extracellular Fluid, ECF.

Surprisingly, the concentration of electrolytes affects the amount of water in both ICF and EFC, particularly sodium and potassium.

Potassium is an important electrolyte in ICF and that determines the amount of water inside the cells.

Osmolality is the number of electrolytes relative to the amount of fluid, and when it is unequal it can cause cells to shrink as water moves out of them.

Or they may swell up and burst as water moves into them.

That is why it is important to consume the right electrolytes including potassium.

Helps to maintain the Nervous System

Your nervous system relays messages between your brain and body.

Moreover, these messages are delivered in the form of nerve impulses and help regulate muscle contraction, heartbeat, reflexes, and other body functions.

In case there is a drop in blood levels of potassium, it can affect your ability to generate nerve impulses.

Thus, getting enough potassium foods is important.

Regulates Muscle and Heart Contractions

It is important to note that your nervous system regulates muscle contractions, and changes in potassium levels can affect nerve signals.

Thus weakening muscle contractions.

Additionally, both high and low levels of this mineral can affect nerve impulses by altering the voltage of nerve cells.

Furthermore, this mineral is important for a healthy heart as its movement in and out of cells helps to maintain a regular heartbeat.

Some of the other health benefits of potassium foods are:

• help reduce blood pressure
• protect against strokes
• prevent osteoporosis
• prevent kidney stones
• reduce water retention

Now let’s discuss some potassium food sources other than bananas to add to your diet.

1# Avocadoes and Sweet Potatoes

Avocadoes contain healthy fats, vitamin K, and folate.

Half of an avocado without skin and seed i.e. 68 grams contains 345 mg of potassium or 7% of the DV.

Moreover, if you eat a whole avocado, you will get almost 15% of the DV at once.

Another important thing to note is that avocados can also benefit you if you have high blood pressure.

It is often when you need to increase your potassium and reduce your sodium intake.

Like other fruits, avocadoes are low in sodium, with half of it providing just 0.2% of the DV.

You might choose to use sweet potatoes as an alternative to white potatoes.

There are highly nutritious and a good way to support your potassium intake.

About 1 cup or 328 gram serving of mashed sweet potatoes boasts 16% of the DV.

Moreover, sweet potatoes are low in fat, offer a small amount of protein, and are a good source of complex carbs and fiber.

They are also a good source of vitamin A, which is important for your vision.

The same serving of them provides more than 200% of the DV.

In order to have a balanced and filling meal, you can pair these delicious root vegetables with protein sources and a little fat.

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2# Spinach and Potatoes

Spinach is one of the most nutrient-dense vegetables.

1 cup or 190 grams of frozen spinach contains 2% of the DV for potassium.

In the same way, 3 cups or 90 grams of raw spinach contains roughly 11% of the DV.

It also contains a number of other nutrients.

Moreover, the same serving of frozen spinach contains 127% of DV for vitamin A, 857% of vitamin K, 58% for folate, and 37% for magnesium.

Potato is a starchy root vegetable that remains a staple in a number of countries.

One medium boiled potato or 167 grams provides 12% of the DV for potassium.

However, there are a number of varieties of potatoes and their potassium content may depend on the soil in which they grow.

3# Watermelon and Coconut Water

Watermelon is a large and delicious food that is high in water content.

Moreover, 2 wedges or about 1/8 of a melon or 572 grams of it provides 14% of the DV for potassium.

The same serving contains 44 grams of carbs, 3.5 grams of protein, .8 grams of fat, and 2.2 grams of fiber.

Furthermore, this lush, red melon is a great source of magnesium, vitamin A, and C.

On the other hand, coconut water is a hydrating drink.

Moreover, it is an excellent natural alternative to sports drinks as it contains important electrolytes that help draw water into your cells.

Its natural sugars also provide energy during exercise and help to replenish lost glycogen stores afterward.

1 cup or 240 ml of coconut water contains 13% of the DV for potassium.

Also, it is a great source of magnesium, sodium, and manganese.

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4# Beans and Legumes

Bare highly nutritious and a source of complex carbs and plant-based proteins.

1 cup or 179 grams of white beans contain twice as much potassium as a banana, clocking in at 21% of the DV.

Moreover, the same serving of black beans contains 13% of the DV.

While black beans contain phytates, which are antinutrients.

It can help reduce mineral absorption in your body, however, when you soak them overnight, it may reduce their phytate content.

Both white and black beans are incredibly versatile and easy to add to your salads, burritos, and stews.

Apart from beans, the legume family includes lentils, chickpeas, soybeans, and peanuts.

For instance, 1 cup or 198 grams of lentil serving contains 15% of the DV for potassium.

While the same serving of chickpeas, soybeans, and peanuts provides 10%, 19%, and 23% of the DV, respectively.

Furthermore, certain legumes like lentils and chickpeas contain phytates.

Therefore, make sure to soak them overnight to reduce their phytate content, and you can also try sprouting them.

5# Tomato Paste and Butternut Squash

You often make tomato paste from cooked tomatoes after peeling and seeding them.

Just 3 tablespoons or 50 grams of it contains more than 10% of the DV.

Moreover, tomato paste is a good source of vitamin C and lycopene, which is a potent antioxidant that has cancer-fighting properties.

However, this concentrated condiment adds flavor to all tomato-based sauces and dishes, thus, watch out for added sugars, additives, or preservatives.

While Butternut Squash is sweet-tasting winter squash.

Technically it is a fruit, but many people cook it like a root vegetable.

1 cup or 205 grams of it provides 12% of the DV for potassium.

Moreover, it is a great source of vitamin A, and C, while also containing a smaller about of B vitamins, Vitamin E, and magnesium.

You can either roast, boil, steam or chop butternut squash for dishes like baked veggies or hearty soups.

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6# Dried Apricots and Swiss Chard

Dried apricots have a long shelf life and are usually pitted.

1/2 cup or 65 grams of it provides 16% of the DV for potassium.

Moreover, they are a good source of fiber and vitamin A and E.

You can mix them into muesli or use them as a healthy snack while hiking or camping trips.

Swiss chard or Silverbeet or simply chard is a leafy green vegetable with a thick stalk that ranges from red to orange to white in shade.

It is highly nutritious, and 1 cup or 175 grams of cooked chards contains 20% of the DV for potassium, which is twice as a banana.

Furthermore, the same serving contains 476% of the DV for vitamin K and 60% of the DV for vitamin A.

While being low in calories and high in fiber.

This vegetable also makes a delicious base for salads and is easy to steam or saute with a little oil.

7# Beets and Pomegranate

1 cup or 170 grams of boiled beets contains 11% of the DV for potassium.

Moreover, this root vegetable contains nitrates that help to support blood vessel function and overall heart health when it converts to nitric oxide in your body.

Beets are an excellent source of folate which is important for DNA synthesis and repair.

A boiled cup or 170 grams provides 34% of the DV.

On the other hand, pomegranates are very healthy and vary in color from red to purple.

One whole fruit or 282 grams contains 14% of the DV for potassium.

Pomegranates contain folate and vitamin C and K.

Furthermore, they also contain more protein than other fruits, at 4.7 grams per fruit or 282 grams.

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8# Fruit and Vegetable Juices

Drinking fruit and vegetable juices is another way to increase your potassium intake.

Moreover, citrus juices, one of the potassium food tends to provide the most potassium.

For instance, 1 cup or 240 grams of 100% orange juice offers about 10% of the DV for potassium.

While the same serving of grapefruit provides 9% of the DV.

Juices from potassium-rich offers like pomegranate are great alternatives and 1 cup or 240 ml of its juice packs 11% of the DV.

However, some vegetables are also among potassium food sources.

For example, 1 cup or 240 ml of carrot juice contains 15% of the DV, and the same serving of tomato juice provides 10% of the DV.

9# Fish and Yams

Certain types of lean and fatty fish are of potassium foods.

For instance, a half fillet or 154 grams of cooked cod provides 12% of the DV.

While a whole fillet or 150 grams of haddock offers 11% of DV.

In the same way, half a fillet or 154 grams of cooked salmon contains 21% of the DV, and the same serving of tuna contains 175 grams of the DV for potassium.

Additionally, fatty fish like salmon and tuna are rich in heart-healthy omega 3 fatty acids which can help to reduce your risk of heart diseases.

On the other hand, yams are starchy tubers popular in South America, Western Africa, and the Caribbean.

They are just like yucca or cassava, however, their flesh varies in color from yellowish-white to purple to pink.

They happen to be one of the high sources of potassium foods.

1 cup or 136 grams provides 19% of the DV.

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10# Salt Substitutes

Salt substitutes help to reduce sodium intake, as excess salt consumption may lead to high blood pressure.

These substitutes replace sodium with another element or mix elements, often potassium.

This helps to reduce heart diseases without reducing perceived salt intake or diminishing taste.

Unlike regular salt, which is 100% sodium chloride, salt substitutes comprise 65% sodium chloride, 25% potassium chloride, and 10% magnesium sulfate.

Others may offer 100% potassium chloride which contains 11% of the DV in just 1 gram.

However, keep in mind that if you have kidney or liver disease, you will need to avoid salt substitutes that are high in potassium.

Potassium you Need

Like other minerals and vitamins, potassium is a micronutrient and you need to consume it only in small amounts or milligrams.

Vitamins and minerals are measured according to their DV or Daily Values, the recommended amounts to consume per day.

The DV for potassium is 4700mg of healthy individuals.

You can consume this amount by taking potassium foods.

Although Western diets are low in potassium, and high in sodium, two factors can increase the risk of heart disease.

Eating the potassium foods mentioned above can help to increase your potassium intake.

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Wrapping it Up

Though bananas are a good source of potassium, many other nutrients foods like sweet potatoes, legumes, and beets are rich in potassium. Moreover, swiss chard and white beans are twice a much potent in potassium as a medium banana.

The key to getting enough potassium is to eat a range of plant foods each day. Certain fish like salmon, tuna, and cod are food animal-based sources of this mineral.