Potassium is a vital mineral that our body needs for many things, and since our bodies cannot produce potassium it has to come from us eating food.
Sadly though the majority of people (In the West) donβt get enough potassium as they should, because of poor eating habits.
I believe itβs also due to the lack of Fruits & Vegetables in the typical Western meals that has also played its role. Β
Getting enough potassium is vital for our bone and heart health. Itβs even more so for people with high blood pressure and is highly likely to decrease heart disease and the risk of a stroke. Β
So now I will show you the 10 foods that are high in potassium and need to be eaten ASAP!..
Spinach
Spinach is a very nutritious vegetable to eat. Spinach for one, can provide 18% of the RDI (Recommended Dietary Intake) for potassium.. making it a great choice if youβre looking to increase your intake!
It provides nearly four times what is recommend for you during a single day for Vitamin A, and ten times more for Vitamin K, it has plenty of Calcium.
All of Β these nutrients mentioned are important for our bone health, Β metabolism, vision and our immune system. Leafy greens in general, like Spinach, are also full of antioxidants.
Orange
Oranges and citrus fruits are well known for being high in Vitamin C, they are also good source of potassium for us to eat.
Oranges are very rich in Folate, Vitamin A, Thiamine & Antioxidants.
Talking of Antioxidants, the Antioxidants found in Oranges help improve our bodiesβ ability to fight free radicals, heart disease and inflammation.
Now some of you may be thinking βWhat about Orange juice?β and the answer is no to shop bought Orange juice (Click Here) I suppose if itβs homemade, providing you donβt go overboard with too many oranges.. because of the amount of sugar involved Β would be detrimental to your health.
Sweet Potatoes & Potatoes
I know Potatoes get a lot of flack and not always considered the most nutrient- dense vegetables. However, they are one of the best foods for potassium that is available to you.
Take a large baked potato it Β (299 grams) provides you with 34% of your RDI.
Most of the potatoesβ potassium is found in the flesh, but one-third of the potassium content is found in the skin.
For this reason consuming unpeeled potatoes gets you the most of this important mineral.
Sweet potatoes, are a starchy tuber and are also a respectable source of potassium. A large sweet potato (180 grams) provides 18% of our RDI.
Yet potatoes and sweet potatoes are not just great sources of potassium. Theyβre also very high in Vitamin C, Vitamin B6 and manganese.
Not to mention, Sweet potatoes provide nearly four times the RDI for Vitamin A in just 100 grams (3.5 ounces).
Bananas
Bananas are renowned for being a great source of potassium. Β Yes, one medium-sized Banana contains 422mg of the RDI for potassium.
The tasty fruit is also very rich in Vitamin C, Vitamin B6, Manganese, Magnesium, Fibre and antioxidants.
Ripe Bananas tend to be higher in sugar than any other fruits, however, green Bananas are low in sugar and high in resistant starch, which help controls the blood sugar and improve gut health.
Green Bananas are also used as a home remedy for diarrhea.
The bananaβs convenient & versatile, that along with its Β natural packaging makes it a very easy and healthy way to increase your potassium intake on the go.
Avocados
Avocados are very healthy and nutritious and tasty.
They are heart-healthy and the monounsaturated fats are very rich in Fibre, Antioxidants, Vitamin C, Vitamin K, Vitamin B6 and Folate.
Avocados are of course great source of potassium. Just one medium sized Avocado provides 20% of the RDI for potassium.
The high antioxidants, healthy fats and fibre found in Avocados are the reason for their effects on our health.
Avocados are also great for our Heart health, Metabolic syndrome and Weight management.
Eating Avocados is a must. Β The rich potassium content of Avocados along with the other health benefits (Click Here) Β make them the smart choice for helping you get the potassium you need.
Yoghurt
Yoghurt is a great source of Calcium, Riboflavin and Potassium. Also because Yoghurt is fermented it also contains bacteria that are healthy for our guts.
Yoghurt is beneficial for our weight maintenance too. When buying yoghurt, as Iβve said many times before, be sure to buy Greek Yoghurt/Plain as fruit-flavored Yoghurt has lots of added sugar in it.. which we donβt want to be consuming because of the chronic diseases that come with added sugar.
If plain old Yoghurt is too bland for you then sweeten it with some fresh fruit or nuts instead.
Salmon
Salmon is packed with quality protein, healthy omega-3 fats and many vitamins and minerals.. Including potassium.
When you are eating fatty fish as rich as Salmon youβll feel the host of health benefits that come with it, the one that sticks out is the Β lowered risk of getting heart disease.
I decided to add this because a lot of you have been struggling in indecision of what Fish to eat for potassium, and have asked many times.. so confusion over! Β Go and get your Salmon right now!
Coconut Water
Coconut water Β has become a very popular health drink to consume. It is sweet but low in sugar and high in electrolytes.
Our body needs electrolytes for balancing PH (Potential of hydrogen) , and muscle function plus hydration.
Whatβs great for us is that one of the electrolytes is potassium. Drinking one cup (240 grams) of coconut water will provide you with (600mg) of potassium of your RDI.
Coconut waterβs high content of electrolytes makes it great drink for rehydrating after a heavy workout, and much better for you than Lucozade which is packed with added sugar.
Parsnips
Parsnips are the white root vegetable that are very similar to carrots.
Parsnips are Β good source of Vitamin C and Folate, which is essential for skin and tissue health, cell division and preventing birth defects.
Also Parsnips have soluble Fibre in them which helps reduce your cholesterol levels.
Apricots
Last but not least dried Apricots! When you dry a fruit, you concentrate all of its properties, and for this case dried Apricots have far more potassium in them than their fresher counterparts.
A (100 gram) serving of dried Apricots has a third of how much potassium youβre supposed to get daily, so youβre already winning when you start eating these.
When eating dried fruits though be aware that many times sugar is concentrated in them, which means youβll want to keep any eye on the amount youβre eating. A handful is more than enough. Any more will do more harm than good, and ruin your efforts for the weight loss/health goals youβre going for this year!
THATβS IT!
I really enjoyed sharing this with you guys.Β Please do let me know thoughβ¦
What Do You Make Of All This?
What Potassium Filled Foods Are You Looking Forward To Eating More Of Now?
Are You Willing To Drink Coconut Water To Rehydrate Yourself?
What Changes Have You Made Since Reading This?
Of course Any other questions are always welcome, just leave a comment below
Until Then Ciao
We Look Up 倧
I didn’t even know how important it was to be eating these, thanks for the advice.
Aha happy to help you Erin.. Thanks for the comment π
Yes I love coconut water.
Yeah it’s sooo good Ivcia π
Thanks for sharing this! All ten are simple to get so I’ve got some shopping to do this week.
Aha that’s true!
I like this article and Avocados.
Thanks Maup I appreciate you telling me π
Thanks for the highlight there really is a science behind it all π
Keep it simple, Keep it real π
How do you come up with all these topics ?
From all of you mostly, I hear everything you’re saying but also if there’s something I strongly believe you need to know I’ll share it.. Thanks for asking Emily I don’t think I’ve been asked that before π
This was a good read thanks for the advice Karim π
I’m glad you think so Margot.. no problem I was more than happy to help!
Bananas are my fav anyway so I could eat them more often.
Go for it!
Love this one π€π€π€π€π€
Yeahhhhhhhh.. Thanks for the love Hel π
Avocados I need to start adding them to everything, I found this to be quite interesting and I don’t normal like food articles.
π€£π€£π€£ Well I’m truly honored then Yaritza.. I must be improving, thanks for letting us know π
Another hit this month keep this up Karim!
Aha thanks Lara.. Will do π
I’m eating more fish now so knowing that Salmon is on the list is fantastic for me.
Right on Josh perfect timing π
I’m drinking more water now as I’ve been heavily influenced by you to cut out fizzy drinks.
Yeahhhh I love hearing that Leon, Well done and keep it up! πππΏ
I thought this was helpful because I don’t eat any of these foods very often at all. Thank you for making this.
No problem Arian π
My bad I thought Salmon was unhealthyπ€¦πΎββοΈ
Nah Bro Healthy as
It has to be the Yoghurts for me because I already eat the sweeter ones, so now I’ll go for the none sweet ones.
Cool Bev smart move right there!
Orange part I never knew about that wow π€―
Oh yeah it’s trueeeeeeee ππΏ
This was a really great article which I even took notes for. I went and got some coconut water it taste really fresh and without the bits in it!
Thank you so much for sharing that with us Jesse! I love that you are taking notes and taking action π
I’m avocado mad so I’ll start using the paste when I make my Salmon’s from now, keep up the great work π
Cool.. Thank you I will do! π
I’ve only started drinking water daily since march, so the coconut water will help me out when I want to drink something different; as I don’t want to go back to drinking soda ever again.
Yeah do that if you feel tempted, but of course get the none-sweet one! I’m very proud of you nearly 90 days when you get through this month it will become a habit.. thank you for sharing your progress with me Kate π
I’m going to try and starting eating these as often as I can.
Good on you Lewis!
Great article Bro.
Thanks Thomas I appreciate You /that π
Nice content here Karim! I’ve started eating spinach like you suggested I will add the others over time.
Thank you Reece π
This was very good! Great tips and advice here π
Thanks Axel π
I spend like 24hrs on this site I’m educating myself with your knowledge π€³π½
Wow thanks πππ
I’m going with Apricots first, thanks for the advice Karim.
Great Terries & no problem π
No fluff here I like that!
Aha me too π
This has really helped me clean up some of my poor habits, I’m on day 4 of your meal plan; I’m hoping it will work for me.
I’m glad to know that Machiel.. No hope needed it will happen for you, just stay the course and hit me up and tell/show me the results π
Avocados and Bananas for me, I’m eating my five a day now since I read this.
I’m really happy you did that Rudie.. keep it up! π€
Bananas are lush π€€
For sure π
Best article I’ve read on this topic β€οΈ
I’m honored you said that thanks Daniela ππΏ
Great article I would of liked a top 20 though.
Thanks! That’s when you know you’ve done a great job.. Maybe next time Marita π
I’m ready to eat these all now ahaha.
Karim what have you done to me?! I’m becoming healthy πππ
I’ve been trying to find ways to fit all of the 10 potassium foods in to my diet, how often do you think I should do this ?
That’s great Natalie to know that! You should do it as often as you can, there is no set number so along as you are getting it in you know.. whilst not eating trash foods π