20 Foods High In Potassium: The Best Healthy Food Sources Of This Nutrient

Potassium is a very important nutrient to consider when looking for ways to improve your health. It is used in many bodily processes and works with sodium to control the balance of fluids in your body.

Potassium is found in many different foods, including fruits, vegetables, dairy products, and meats. Here are 20 foods that are high in potassium:

1. Bananas

2. potatoes

3. sweet potatoes

4. tomatoes

5. avocados

6. dark leafy greens (spinach, kale, collards)

7. broccoli

8. peas

9. carrots

10. mushrooms

11. seeds and nuts (flaxseed, pumpkin seed, almonds)

12. beans and legumes (black beans, kidney beans, lentils)

13. fish (salmon, tuna, cod)

14. shellfish (lobster, crab, shrimp)

15. yogurt

16. milk

17. cheese

18. whole grain bread

19. oatmeal

20. Quinoa

What is Potassium?

Potassium is a mineral that is essential for the proper function of many cells, tissues, and organs in the human body. It is also needed for the proper regulation of fluid balance, electrolyte balance, and blood pressure. Potassium is found in many foods, including fruits, vegetables, meat, dairy products, and grains. The best sources of potassium are fresh fruits and vegetables.

Most people get enough potassium from their diet. However, some people may need to take potassium supplements if they have certain medical conditions or take certain medications that can deplete potassium levels. Potassium supplements are available in pill form or as liquids.

Why do I need to eat potassium-rich foods?

When it comes to potassium, most people think of bananas. But there are many other foods that are high in potassium and offer health benefits.

Potassium is an essential nutrient that helps to regulate blood pressure and heart rate. It also helps to maintain fluid balance in the body.

A diet rich in potassium can help to reduce the risk of stroke and heart disease. Potassium-rich foods can also help to protect against osteoporosis and kidney stones.

There are many different foods that are high in potassium. These include fruits, vegetables, legumes, nuts, and dairy products.

Eating a variety of these foods will help to ensure that you get enough potassium in your diet.

The 20 best sources of potassium

1. Bananas: A small banana has about 422 mg of potassium, while a large one has around 706 mg. They’re also a good source of dietary fiber, vitamin C, and vitamin B6.

2. White Beans: A cup of cooked white beans has about 1,364 mg of potassium. They’re also a good source of protein, magnesium, and phosphorus.

3. Salmon: A three-ounce serving of cooked salmon has about 988 mg of potassium. Salmon is also a good source of protein, omega-3 fatty acids, and vitamin D.

4. Sweet Potatoes: A medium sweet potato has about 950 mg of potassium. Sweet potatoes are also a good source of dietary fiber, beta-carotene, and vitamins C and B6.

5. Avocados: A medium avocado has about 487 mg of potassium. Avocados are also a good source of monounsaturated fat, dietary fiber, and vitamins C, E, and K.

6. Beef: A three-ounce serving of cooked beef has about 679 mg of potassium. Beef is also a good source of protein, zinc, selenium, and vitamins B12 and B6.

7. Brussel Sprouts: A cup of cooked Brussels sprouts has about 558 mg of potassium. Brussels sprouts are also a good source of dietary fiber, vitamin C, and folate.

8. Yogurt: A cup of plain yogurt has about 531 mg of potassium. Yogurt is also a good source of calcium, protein, and vitamins B2 and B12.

9. Kidney Beans: A cup of cooked kidney beans has about 1,086 mg of potassium. Kidney beans are also a good source of protein, dietary fiber, magnesium, and iron.

10. Spinach: A cup of cooked spinach has about 558 mg of potassium. Spinach is also a good source of dietary fiber, vitamins A and C, folate, and iron.

11. Lima Beans: A cup of cooked lima beans has about 1,264 mg of potassium. Lima beans are also a good source of protein, dietary fiber, magnesium, and iron.

12. Swiss Chard: A cup of cooked Swiss chard has about 961 mg of potassium. Swiss chard is also a good source of dietary fiber, vitamins A and C, and magnesium.

13. Tomato Sauce: A cup of tomato sauce has about 529 mg of potassium. Tomato sauce is also a good source of lycopene, an antioxidant that has been linked with a reduced risk of cancer.

14. Lentils: A cup of cooked lentils has about 731 mg of potassium. Lentils are also a good source of protein, dietary fiber, folate, and iron.

15. Quinoa: A cup of cooked quinoa has about 564 mg of potassium. Quinoa is also a good source of protein, dietary fiber, magnesium, and manganese.

16. Brown Rice: A cup of cooked brown rice has about 216 mg of potassium. Brown rice is also a good source of dietary fiber, vitamins B1 and B6, and magnesium.

17. Broccoli: A cup of cooked broccoli has about 548 mg of potassium. Broccoli is also a good source of dietary fiber, vitamins C and K, and folate.

18. Cauliflower: A cup of cooked cauliflower has about 537 mg of potassium. Cauliflower is also a good source of dietary fiber, vitamins C and B6, and folate.

19. Edamame: A cup of cooked edamame has about 964 mg of potassium. Edamame is also a good source of protein, dietary fiber, and vitamins K and B9.

20. Mushrooms: A cup of cooked mushrooms has about 422 mg of potassium. Mushrooms are also a good source of selenium and copper.

How to get extra potassium in your diet

If you’re looking to up your intake of potassium, there are plenty of delicious foods that are high in this essential nutrient. Here are some of the best sources of potassium:

-Bananas: One medium banana contains 422 mg of potassium, making them a great option for a quick snack or addition to breakfast or lunch.

-Sweet potatoes: A single sweet potato has about twice as much potassium as a banana, with 897 mg per potato. They’re a tasty and healthy option for any meal.

-Beans and legumes: Beans and legumes are excellent sources of both potassium and fiber. One cup of cooked kidney beans has 713 mg of potassium, while one cup of cooked lentils has 658 mg.

-Avocados: In addition to being high in potassium, avocados are also a good source of healthy fats. One avocado contains 975 mg of potassium, making it a great way to boost your intake of this nutrient.

-Spinach: Spinach is a nutrient-rich leafy green vegetable that’s packed with vitamins, minerals, and antioxidants. One cup of cooked spinach has 840 mg of potassium, making it an excellent addition to any meal.

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