{"id":107,"date":"2017-05-20T09:42:09","date_gmt":"2017-05-20T09:42:09","guid":{"rendered":"http:\/\/simplyhealth.io\/?p=107"},"modified":"2021-05-10T18:31:35","modified_gmt":"2021-05-10T18:31:35","slug":"21-foods-high-potassium","status":"publish","type":"post","link":"https:\/\/simplyhealth.io\/21-foods-high-potassium\/","title":{"rendered":"21 Foods High in Potassium"},"content":{"rendered":"

\"\"Don\u2019t be alarmed, but chances are you are not getting enough potassium in your day to day diet. In fact, a 2015 study revealed that over 80% of U.S. adults were not intaking near the 3,510 mg of potassium daily as recommended by the World Health Organization. Why is potassium so important? As an electrolyte, it plays a vital role in transmitting electrical signals in the body which help regulate muscle contraction, maintain healthy blood pressure, and balance water levels. To put it plainly, it keeps your heart pumping at a healthy rate and powers the use of your muscles. If you\u2019re looking to pump up the potassium portion of your diet, check out these 21\u00a0delicious options:<\/p>\n

1. \u00a0Avocado<\/h3>\n

Snag 20% of your daily value of potassium<\/a> with 1 fresh cup of sliced avocado. This fiber-rich fruit known for its heart-healthy fats also delivers loads of potassium to your body with each bite. Where avocados used to be a summertime delicacy, increased farming and turn of the century trade agreements essentially have made avocados available in grocery stores year-round. Eat raw on salads and sandwiches, add to savory dips, or even throw in a fruit smoothie for a superfood boost – its relatively mild flavor and silky texture make it an easily adaptable food.<\/p>\n

<\/p>\n

\"\"2. Acorn Squash<\/h3>\n

A surprisingly prolific potassium generator is the acorn squash, offering 896 mg per cup (about 26% of your daily value of potassium). A staple of the winter squash family, acorn squash is rich in antioxidants too – specifically carotenoids<\/a> which have been shown to reduce cancer risk. Stocked with vitamin C and fiber as well, acorn squash has been studied for its health benefits in fighting inflammation and helping regulate blood sugar. While seemingly starchy and filling, acorn squash is a relatively low-calorie food and pairs well with sweet or savory dishes like banana milkshakes or winter soup. Roast or steam 1-inch cubes for a quick, nutritious snack.<\/p>\n

<\/p>\n

\"\"3. Sweet Potato<\/h3>\n

While the sweet potato<\/a> is commonly thought of as a starchy carb-filled side dish for holiday meals, it actually delivers incredible health benefits. In addition to packing a whopping punch of Vitamin A (over 300% of your daily value in one sweet potato!), sweet potatoes boost your potassium consumption with almost 450 mg per cup. Don\u2019t forget the fiber content that aids in digestion and Vitamin B-6 to power a strong immune system. Sweet potatoes are a versatile food – roasted, steamed, whipped, even popped into pancakes and pies, they\u2019re one of the healthiest crowd pleasers.<\/p>\n

<\/p>\n

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

You\u2019ve likely heard the recommendation when a leg or foot muscle cramps up that you should eat a banana. Well, that\u2019s because bananas<\/a> are a simple snack with loads of potassium which is the arbiter of nerve and muscle function. 1 medium banana offers over 400 mg of potassium, over 10% of your recommended daily value, as well as appreciable amounts of Vitamin C (17%) and dietary fiber (12%). A word to the wise, chomping on a serving of dried banana chips gets you less than half the potassium a fresh banana offers you, and typically contains much more fat from the frying process.<\/p>\n

<\/p>\n

\"\"5. Broccoli<\/h3>\n

One of the greenest members of the cruciferous, or cabbage, a family of vegetables, broccoli<\/a> delivers almost 10% of your recommended daily value of potassium with each cup. Not only that, but you\u2019re loading up on over 100% of your Vitamin C and valuable amounts of folic acid, Vitamin A, and cancer-fighting antioxidants. Surprisingly, broccoli is over 80% water, making it a low-calorie staple for any healthy diet. Broccoli retains most of its nutritional value when consumed in the raw or after being steamed for just a few minutes.<\/p>\n

<\/p>\n

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

When it comes to piling on the potassium, bring on the dark leafy greens. One 10 ounce package of fresh spinach has over 1,500 mg of potassium and only 66 calories, which is incredible considering it also contains significant amounts of calcium, iron, Vitamins A<\/a>, C, and B-6, as well as another important mineral, magnesium. Strong bones, strong muscles, strong immune system – that\u2019s the name of the game when it comes to eating spinach. So how should you eat spinach? Raw in salads, sandwiches and smoothies is always a great idea, but cooked down with pasta, omelettes, or simply lightly steamed also benefits your health. Some studies have shown that the cooking process breaks down cell walls in the spinach and helps it release more antioxidants.<\/p>\n

<\/p>\n

\"\"7. Kidney Beans<\/h3>\n

Legumes<\/a> are known for having a plethora of potassium (including pinto and white beans), and kidney beans are no exception. Eaten in a variety of ways including on top of salads and in soups, kidney beans deliver an astounding 2,587 mg of potassium per consumed cup – that\u2019s over 70% of your daily value! Not only that, but their high iron content helps prevent anemia, and they\u2019re loaded with almost 2 days worth of your dietary fiber. Kidney beans are also chock-full of magnesium, another mineral that works with potassium to keep your heart beating normally and regulate your blood sugar levels.<\/p>\n

<\/p>\n

\"\"8. Dried Fruit<\/h3>\n

Turning to fruit for your potassium needs? Stock up on snacks of dried apricots and figs<\/a> that have been dehydrated and packaged for easy eating. Compared to fresh apricots which contain a meager 91 mg of potassium per serving, dried apricots boast over 1,500 mg of potassium per serving. Same goes for figs, there is almost triple the amount of potassium in dried figs versus the same serving size of fresh figs. Great when added to granola and yogurt, or simply eaten as it is, dried apricots and figs can be found in the snack aisles of most grocery stores by the applesauce and fruit snacks.<\/p>\n

<\/p>\n

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

Super news! Plain, low-fat yogurt is a great source of potassium, incorporating over 10% of your recommended daily value. Like other dairy products, yogurt<\/a> is known for its high Vitamin D and calcium content too, which builds healthy bones and helps combat osteoporosis. Because yogurt comes from cows, this potassium-rich food also delivers powerful proteins to your body and has been shown, when added to a low sodium diet, to lower high blood pressure. Plain yogurt is a healthy addition to dips, smoothies, and sauces or is great on its own with other potassium-rich foods like bananas or dried apricots.<\/p>\n

<\/p>\n

\"\"10. Tomatoes<\/h3>\n

While tomatoes<\/a> aren\u2019t necessarily leading the pack in potassium delivery (1 whole medium tomato offers about 8% of your daily value), their culinary variations do. 1 cup of sun-dried tomatoes boasts a potassium makeup up of over 1,700 mg (or 49% of your recommended daily value) – same goes for a 6-ounce tube of tomato paste or puree. When tomatoes are cooked down or dehydrated, their water content plummets and their nutritional value spikes; in addition to loads of potassium, concentrated tomato paste and sun-dried tomatoes give you appreciable amounts of Vitamins A, C, and B-6 as well as dietary fiber.<\/p>\n

\"\"11. Isotonic Drinks<\/h3>\n

Isotonic drinks <\/a>are \u2018sports drinks\u2019 that have been formulated specifically to include a balance of electrolytes, sugar, and hydration. The general idea is that you can this way replace everything that you might lose during a heavy workout in order to prevent cramping, sore muscles, and other issues.
This, of course, includes potassium and because the potassium is found in perfect harmony with other key ingredients, that means you can avoid cramps and generally fix your balance ready to get back out there to beat the tarmac some more!<\/p>\n

\"\"12. Coconut Water<\/h3>\n

Speaking of isotonic electrolyte<\/a> drinks, coconut water actually happens to be the closest thing there is to an entirely naturally occurring example. This drink is packed with potassium and if you consume 100 grams, you\u2019ll actually get a very impressive 250mg of the mineral. It also provides the other essential electrolytes too: calcium, magnesium, sodium and phosphorous!<\/p>\n

Not only this, but coconut water is actually good for you in a host of other ways as well. For example, it encourages the body to produce more ketone bodies. Ketone bodies act as an alternative source of energy and what this effectively means, is that you feel more energetic without having to consume more carbohydrates. Coconut is a favorite for weight loss for this reason!<\/p>\n

\"\"13. Potato<\/h3>\n

We mentioned sweet potato<\/a> on this list already, which has the handy advantage of being a complex carbohydrate meaning that it won\u2019t spike the blood sugar (this is a very good thing!). At the same time though, regular potatoes and particularly russet potatoes are also high in potassium. This is great news seeing as potatoes are already a staple in the Western diet and they\u2019re actually very healthy in other ways too. A whole jacket potato will only get you 110 calories and you\u2019ll be consuming lots of fiber, vitamin C + minerals!<\/p>\n

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

Corn<\/a> is high in potassium and if you consume a cup of it then you\u2019ll get 389mg of K (from Neo-Latin Kalium)<\/span>. That\u2019s good news because corn is a sweet and delicious addition to a lot of meals that you can easily drop into a pan while cooking a bolognese, lasagna or anything else. You need whole kernels to get the benefits.<\/p>\n

\"\"15. Carrot<\/h3>\n

Carrots<\/a> are high in vitamin A, making them great for the skin, the eyes and even the brain. What\u2019s more is that a single cup of carrots will get you 390mg. Again, this is a very convenient food item that a lot of us already eat in big quantities, so it should only take a few tweaks to your current diet if you hope to start enjoying a diet that is richer in potassium. Keep some raw in the fridge and then just snack on them whenever you feel peckish instead of raiding the fridge for less healthy items!<\/p>\n

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

Milk<\/a> is actually home to several important electrolytes as it also contains calcium (famously!) and magnesium. One cup of milk will provide you with 366mg, meaning that your morning cereal is a great way to boost your levels of the crucial electrolyte. Not only that, but a lot of cereal is actually fortified with additional potassium, so this should help to keep those cramps at bay.<\/p>\n

Some people are currently spreading the idea that milk is unhealthy for you and can\u2019t be digested. Ignore this: as long as you produce lactase and aren\u2019t lactose intolerant, milk is still very good for you.<\/p>\n

\"\"17. Goat\u2019s Milk<\/h3>\n

But that said, goat\u2019s milk<\/a> might just be even better! That\u2019s because a cup of goat\u2019s milk will get you 498mg! It\u2019s not quite as easy to come by and the slightly sweeter taste does take a little getting used to. But if you can adapt, then drinking goat\u2019s milk is an ideal alternative that will do you a lot of good. Plus, it\u2019s always nice to try new things!<\/p>\n

\"\"18. Mushrooms<\/h3>\n

There are so many reasons to add more mushrooms<\/a> to your diet. These incredible organisms provide you with a very lean source of protein other than meat and they are also packed with nutrients including our friend potassium. Specifically, you\u2019ll get 323mg of potassium from a single cup of sliced crimini mushrooms.<\/p>\n

But why not get a little more adventurous? If you try something like cordyceps instead, then you\u2019ll also be able to increase your energy levels, combat fatigue and boost your testosterone production\u2026<\/p>\n

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

You might not think of fish as being a source of potassium so much as a source of omega 3 and protein<\/a>. As it happens, it\u2019s a source of all those things and the potassium just makes it an even more important part of your diet! Fish is a lean protein that is packed with very important nutrients. The omega 3 is particularly beneficial of course and will prevent inflammation while strengthening your cells. But it\u2019s also a great source of potassium and that means it can combat cramps and more besides!<\/p>\n

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

Apricots<\/a> are delicious and sweet and they\u2019re also very good for you as a classic source of potassium. For a single cup of apricots, you\u2019ll get 427mg of potassium which is a whole lot. They\u2019re also high in vitamin C and plenty of other important vitamins and minerals and they provide you with roughage (fiber) if you eat them with the skin on. Tip: you should eat them with the skin on!<\/p>\n

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

Finally, soybeans<\/a> are another great source of potassium. This is good news for the lactose intolerant and the vegans who eat large amounts of soybeans and soy milk.<\/p>\n

In fact, soy is a staple for many vegetarians and the big reason for this is that it is such a great source of protein. If you struggle to get enough amino acids from your diet, then soy is an excellent option that doesn\u2019t involve animal meat. Not only that but you\u2019ll get 485mg of potassium from half a cup of them!<\/p>\n\r\n

<\/div>