{"id":349,"date":"2017-07-21T02:51:43","date_gmt":"2017-07-21T02:51:43","guid":{"rendered":"https:\/\/veryhealthy.life\/?p=349"},"modified":"2021-07-09T16:17:50","modified_gmt":"2021-07-09T16:17:50","slug":"21-foods-high-potassium","status":"publish","type":"post","link":"https:\/\/veryhealthy.life\/21-foods-high-potassium\/","title":{"rendered":"21 Foods High in Potassium"},"content":{"rendered":"

\"\"Used to maintain fluid levels and balance electrolytes, potassium is a vital nutrient for the body. It\u2019s also used to ensure the proper function of several vital organs, such as the kidneys, the heart and the brain, as well as muscular tissues. Lastly, potassium helps to keep the body hydrated and works in conjunction with sodium in order to support cellular function. With all that said, potassium is an essential nutrient, so it\u2019s important to make sure that you are consuming enough potassium-rich foods.<\/p>\n

Currently, the recommended dietary intake of potassium for both adult males and females is 4,700 milligrams a day. That may sound like a lot to consume on a daily basis, but it\u2019s because potassium is such a vital nutrient that the recommended intake is so high.<\/p>\n

If you aren\u2019t getting enough potassium, it can lead to hypokalemia, or low potassium levels, which can have some pretty unpleasant effects. The symptoms of low potassium include intense headaches, dehydration, swollen tissues and glands, as well as heart palpitations.<\/p>\n

For many people, getting enough potassium on a daily basis is a challenge. However, by knowing what foods are high in potassium, you can easily add them to your diet and ensure that you are meeting the recommended daily intake so that you can avoid a potassium deficiency.<\/p>\n

You\u2019ll be pleasantly surprised to learn that there are a lot of foods that are high in potassium, so ensuring that you are getting the right amount of this nutrient shouldn\u2019t be as difficult as it may sound. To help you create a potassium-rich diet, here\u2019s a look at 21 foods that offer potassium.<\/p>\n

1. Bananas<\/h3>\n

It\u2019s no secret that bananas are good for you, and one of the main reasons why is because they pack a lot of potassium. In fact, one large banana<\/a> offers 487 milligrams of the nutrient, which is about 14 percent of the recommended dietary intake. A banana is a great tasting, healthy snack, or you can add it as a topping to your breakfast cereal or yogurt.<\/p>\n

You could also puree a banana and freeze it for a healthy treat, or use it as an ingredient in a smoothie. In addition to potassium, are also rich in dopamine, the feel-good hormone, so not only will you be upping your potassium intake when you munch on this yellow fruit, but you\u2019ll boost your mood, too.<\/p>\n

\"\"2. Sweet Potatoes<\/h3>\n

A highly nutrient-rich food, sweet potatoes are a potassium powerhouse; 1 large sweet potato offers up about 855 milligrams of the nutrient, which is around 24 percent of the recommended daily intake.<\/p>\n

In addition to being rich in potassium, sweet potatoes are also offer many other vital nutrients, including vitamin C<\/a>, vitamin B6 and beta-carotene. The best way to eat a sweet potato? \u2013 Simply bake it and it is as-is, or if you want to add a little more flavor, add a pad of low-fat, organic butter and maybe a small sprinkle of cinnamon.<\/p>\n

You could also boil and mash sweet potatoes, just like you would white potatoes. This veggie can also be used as an ingredient in various recipes, such as sweet potato pancakes and sweet potato muffins.<\/p>\n

\"\"3. Avocado<\/h3>\n

Here\u2019s a pleasant surprise: in addition to being totally yummy, avocados<\/a> offer tons of potassium. In fact, when you consume 1 whole avocado, you will get about 1,067 milligrams of potassium, or about 30 percent of the recommended daily intake.<\/p>\n

By consuming just one avocado a day, you will lower your risk of metabolic disease, balance your hydration levels and boost your overall health. You can simply slice open an avocado, remove the pit and spoon the meat right out of the shell, or you can dice it up and add it to a variety of dishes.<\/p>\n

It makes a great topping on potatoes, salads, and of course, corn chips.<\/p>\n

\"\"4. Spinach<\/h3>\n

You may not be as strong as Popeye, but you\u2019ll definitely boost your potassium levels when you add spinach to your diet. Just 1 cup of cooked spinach offers up 839 milligrams of potassium, or about 24 percent of the recommended daily intake.<\/p>\n

You can easily add raw spinach<\/a> to salads, or if you prefer to cook it, it makes a great addition to pastas and tastes great with just a little bit of low-fat organic butter and a dash of cinnamon.<\/p>\n

\"\"5. Acorn Squash<\/h3>\n

One cup of this veggie will provide you with about 896 milligrams of potassium<\/a>, or about 26 percent of the daily recommended intake. In addition to potassium, acorn squash is also antioxidant rich, specifically carotenoids, which are best known for their ability to combat various types of cancer.<\/p>\n

There are so many ways you can add acorn squash to your diet; try roasting it, saut\u00e9ing it or mashing it up. However you eat it, acorn squash will definitely do your health a favor.<\/p>\n

\"\"6. Salmon<\/h3>\n

Salmon<\/a>, more specifically, wild caught salmon, is another potassium-rich food. Just \u00bd of a filet will give you about 770 milligrams, which is around 22 percent of the suggested intake.<\/p>\n

In addition to being high in potassium, wild caught salmon is also loaded with omega-3 fatty acids, protein and several other vital vitamins and minerals. Grill up a salmon fillet and eat it as a main dish, or top a salad or pasta with it to increase your potassium levels.<\/p>\n

\"\"7. Dried Apricots<\/h3>\n

Another great potassium rich food, \u00bd a cup of dried apricots<\/a> serve about 750 milligrams of potassium.<\/p>\n

These dried fruits are also packed with other important vitamins and minerals, and can help improve your overall health.<\/p>\n

Snack on some dried apricots throughout the day, or add them into your cereal or yogurt and you\u2019ll be sure to boost your potassium levels.<\/p>\n

\"\"8. Coconut Water<\/h3>\n

Food isn\u2019t the only thing that contains potassium; beverages do, too. One cup of coconut water has about 600 milligrams of potassium.<\/p>\n

Opt for a no sugar added variety and you will not only improve your electrolyte levels and stay hydrated, but you\u2019ll also limit the amount of calories you ingest.<\/p>\n

Plus, coconut water<\/a> is very tasty and refreshing, making it a great way to stay hydrated.<\/p>\n

\"\"9. Pomegranates<\/h3>\n

The seeds and juice of this fruit are excellent sources of potassium, providing about 670 milligrams.<\/p>\n

Plus, they are also packed with fiber, vitamin C, vitamin K and other vital nutrients that your body needs. Pomegranate<\/a> also helps to lower cortisol levels, which will help boost your mood.<\/p>\n

\"\"10. White Beans<\/h3>\n

Half a cup of white beans contains about 500 mg of potassium, which is pretty significant.<\/p>\n

On top of that, these beans are also high in fiber, which means that in addition to help you stay hydrated, balancing your electrolyte<\/a> levels and ensuring the proper function of your vital organs, white beans can lower your risk of developing heart disease and diabetes.<\/p>\n

Plus, they can also help to keep your waistline in check.<\/p>\n

\"\"11. Russet Potatoes<\/h3>\n

Sweet potatoes aren\u2019t the only type of potatoes that are high in potassium; so are russets, a type of white potato. Just one russet potato has about 800 milligrams of potassium, and that\u2019s not all this complex carb offers; it\u2019s also high in vitamin C<\/a> vitamin B6, fiber and iron.<\/p>\n

Skip frying your russet potatoes, as you\u2019ll diminish the nutrient levels; instead try baking them and topping them with a little light sour cream and low-fat putter, a touch of melted cheese, or even some broccoli or guacamole.<\/p>\n

\"\"12. Sun Dried Tomatoes<\/h3>\n

Just one cup of sun dried tomatoes<\/a> will give your body about 1,800 milligrams of potassium, which is about 40 percent of the daily recommended intake.<\/p>\n

Not only are sun dried tomatoes high in potassium, but they\u2019re also a great source of protein, fiber and vitamin C. Add them to salads, sandwiches or a topping for pizza.<\/p>\n

\"\"13. Kidney Beans<\/h3>\n

It\u2019s been said that kidney beans are great for the heart, and guess what? \u2013 It\u2019s true! Kidney beans<\/a> are a great source of potassium, which is vital for the health of your heart. Just a cup of these beans will give you more than 600 milligrams of potassium.<\/p>\n

Plus, they\u2019re high in fiber, which is also good for the heart and good for the waistline. You can eat them as-is, or you can mash them up and top them with a dash of salt and pepper, or add them to the top of a salad.<\/p>\n

\"\"14. Milk<\/h3>\n

A cup of cow juice will give you nearly 400 milligrams of potassium; no wonder why they say \u201cMilk<\/a> does a body good.\u201d Make sure to choose an organic variety that is free of hormones and other additives to get the best health benefits.<\/p>\n

You drink chilled without any other flavorings, or you can add it to a bowl of cereal and you\u2019ll boost your potassium levels.<\/p>\n

\"\"15. Lima Beans<\/h3>\n

Also known as butter beans, a cup of lima beans has about 90 mg of potassium, or around 20 percent of the recommended daily intake.<\/p>\n

You can eat them straight from a can, or you can boil them up and eat them plain, or if you aren\u2019t a fan of the flavor, you can easily blend a cup of lima beans in with a smoothie<\/a> and the taste will be disguised by whatever else you add to it.<\/p>\n

\"\"16. Prunes<\/h3>\n

Best known for their high levels of fiber, prunes actually offer another vital nutrient; you guess it, potassium. Just \u00bd up of prunes (dried plumes) will give you around 637 milligrams of potassium.<\/p>\n

While they have developed a bad reputation because they are known to relieve constipation<\/a> (thanks to the high fiber,) prunes are actually quite sweet and very tasty. You can easily eat them as a snack, or you can blend them up in a smoothie or add them to a bowl of cereal.<\/p>\n

\"\"17. Winter Squash<\/h3>\n

Available mostly in the winter, a cup of this type of squash<\/a> serves up nearly 900 milligrams of potassium.<\/p>\n

It\u2019s a highly versatile vegetable, which means that you can bake it and it as-is, you can boil and mash it, or you can add it to other dishes, such as casseroles or pastas.<\/p>\n

\"\"18. Brussels Sprouts<\/h3>\n

A cup of cooked Brussels Sprouts<\/a> offers more than 500 milligrams of potassium. This veggie is also high other vital nutrients, including vitamin K, vitamin B6, omega 3 fatty acids and magnesium.<\/p>\n

You can eat them raw, but they taste the best when they are cooked. Steam them saut\u00e9ed them, or roast them up and you will have a tasty potassium-rich food.<\/p>\n

\"\"19. Cantaloupe<\/h3>\n

This sweet melon<\/a> is packed with nutrients, including potassium. Eating just one cup of the fruit will give you nearly 500 milligrams of potassium, which is around 11 percent of the recommended daily intake.<\/p>\n

This melon is so tasty that you really don\u2019t need to do anything but slice it up to enjoy it; however, if you prefer, you can also add it to a smoothie, or mix it in with some cottage cheese or yogurt.<\/p>\n

\"\"20. Beets<\/h3>\n

Low in calories and high in nutrients, beets<\/a> are a root vegetable that offer a lot of great health benefits. A cup of cooked beets will give you around 440 milligrams of potassium, which is about 9 percent of the daily recommended intake. This veggie is also high in iron, vitamin B6, magnesium, fiber and protein.<\/p>\n

If you eat them raw, you will also get a nice dose of vitamin C; however, most people prefer to eat them boiled or pickled. Whether you opt for the red or golden variety, you will certainly be doing your health a favor when you eat these veggies.<\/p>\n

\"\"21. Nectarines<\/h3>\n

A cousin of the peach, nectarines are a sweet fruit that boasts a healthy dose of potassium. One nectarine has about 287 milligrams of potassium, and it also offers vitamin C, vitamin B<\/a> and is a great source of fiber. Munch on one for an afternoon snack, or slice one up and add it to your breakfast smoothie or use it to top a bowl of cottage cheese. Nectarines also taste great when they are topped with a touch of light whipped cream, or on top of a slice of sugar-free cake.<\/p>\n

So, there you have it; a list of 21 foods that are high in potassium. You certainly have a lot of nice options to choose from here, including items that will satisfy your sweet tooth, as well as those that would taste great as a main dish or used as an ingredient in other recipes. If you eat at least one of the foods on this list every day, you will be sure to reach the recommended daily intake of potassium, and you will be sure to keep your health in-check.<\/p>\n

Don\u2019t fall victim of low-potassium levels; by eating a diet that is rich in these 21 foods, you can be sure your potassium levels will be optimal, and you can keep yourself physically and mentally healthy. So, what are you waiting for? \u2013 Go ahead and make a trip to the grocery store, and make sure that you include these 21 items in your shopping cart!<\/p>\n\r\n

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