10 Foods That Are High In Potassium And Need To Be Eaten ASAP

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) don’t get enough potassium as they should, because of poor eating habits.

I believe it’s 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. It’s 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 you’re 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 bodies’ ability to fight free radicals, heart disease and inflammation.

Now some of you may be thinking β€œWhat about Orange juice?” and the answer is no to shop bought Orange juice (Click Here) I suppose if it’s homemade, providing you don’t 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 potatoes’ 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. They’re 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 banana’s 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 I’ve said many times before, be sure to buy Greek Yoghurt/Plain as fruit-flavored Yoghurt has lots of added sugar in it.. which we don’t 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 you’ll 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.

What’s 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 water’s 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 you’re supposed to get daily, so you’re already winning when you start eating these.

When eating dried fruits though be aware that many times sugar is concentrated in them, which means you’ll want to keep any eye on the amount you’re 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 you’re going for this year!

 

THAT’S IT!

I really enjoyed sharing this with you guys.Β  Please do let me know though…

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

Karim DavidΒ 

The Healthy One

Subscribe
Notify of
guest

68 Comments
Oldest
Newest
Inline Feedbacks
View all comments
Erin Mcdonald
Erin Mcdonald
5 years ago

I didn’t even know how important it was to be eating these, thanks for the advice.

Ivcia Hren
Ivcia Hren
5 years ago

Yes I love coconut water.

Mislav Bano
Mislav Bano
5 years ago

Thanks for sharing this! All ten are simple to get so I’ve got some shopping to do this week.

Maup Slagman
Maup Slagman
5 years ago

I like this article and Avocados.

Chole Marieke
Chole Marieke
5 years ago

Thanks for the highlight there really is a science behind it all πŸ™‚

Emily Wenzel
Emily Wenzel
5 years ago

How do you come up with all these topics ?

Margot Riess
Margot Riess
5 years ago

This was a good read thanks for the advice Karim πŸ™‚

Raffaela Wieters
Raffaela Wieters
5 years ago

Bananas are my fav anyway so I could eat them more often.

Hel Germar
Hel Germar
5 years ago

Love this one πŸ€—πŸ€—πŸ€—πŸ€—πŸ€—

Yaritza Head
Yaritza Head
5 years ago

Avocados I need to start adding them to everything, I found this to be quite interesting and I don’t normal like food articles.

Lara Dixon
Lara Dixon
5 years ago

Another hit this month keep this up Karim!

Josh Harley
Josh Harley
5 years ago

I’m eating more fish now so knowing that Salmon is on the list is fantastic for me.

Leon Armstrong
Leon Armstrong
5 years ago

I’m drinking more water now as I’ve been heavily influenced by you to cut out fizzy drinks.

Arian Ellis
Arian Ellis
5 years ago

I thought this was helpful because I don’t eat any of these foods very often at all. Thank you for making this.

Erick Yusuf
Erick Yusuf
5 years ago

My bad I thought Salmon was unhealthyπŸ€¦πŸΎβ€β™‚οΈ

Bev Nolan
Bev Nolan
5 years ago

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.

Leigh Williamson
Leigh Williamson
5 years ago

Orange part I never knew about that wow 🀯

Jesse Dorsey
Jesse Dorsey
5 years ago

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!

Alex Hull
Alex Hull
5 years ago

I’m avocado mad so I’ll start using the paste when I make my Salmon’s from now, keep up the great work πŸ™‚

Kate Riggs
Kate Riggs
5 years ago

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.

Lewis Andrews
Lewis Andrews
5 years ago

I’m going to try and starting eating these as often as I can.

Thomas Simpson
Thomas Simpson
5 years ago

Great article Bro.

Reece Brown
Reece Brown
5 years ago

Nice content here Karim! I’ve started eating spinach like you suggested I will add the others over time.

Axel Steffensen
Axel Steffensen
5 years ago

This was very good! Great tips and advice here πŸ™‚

Nada Johannsen
Nada Johannsen
5 years ago

I spend like 24hrs on this site I’m educating myself with your knowledge 🀳🏽

Terries Rowling
Terries Rowling
5 years ago

I’m going with Apricots first, thanks for the advice Karim.

Ferric Hamilton
Ferric Hamilton
5 years ago

No fluff here I like that!

Machiel Ruiters
Machiel Ruiters
5 years ago

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.

Rudie Verrier
Rudie Verrier
5 years ago

Avocados and Bananas for me, I’m eating my five a day now since I read this.

Oliviero Lecce
Oliviero Lecce
5 years ago

Bananas are lush 🀀

Daniela Terracciano
Daniela Terracciano
5 years ago

Best article I’ve read on this topic ❀️

Marita Genetti
Marita Genetti
5 years ago

Great article I would of liked a top 20 though.

Ki Min
Ki Min
5 years ago

I’m ready to eat these all now ahaha.

Ollie Scott
Ollie Scott
5 years ago

Karim what have you done to me?! I’m becoming healthy 😊😊😊

Natalie Walters
Natalie Walters
5 years ago

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 ?