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Top Potassium Rich Foods

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Top Potassium Rich Foods.

Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body. It’s also the third most abundant mineral in the body and a required mineral for the function of several organs, including the heart, kidneys, brain and muscular tissues. There are so many reasons you need to make sure you consume an adequate amount of potassium-rich foods daily. Potassium plays an important role in keeping the body hydrated and works with sodium to support cellular function with your body’s sodium-potassium pump.

The current recommended dietary intake for male and female adults is 4,700 milligrams of potassium per day. Hypokalemia or low potassium in the body is highly undesirable and its symptoms can include dehydration, severe headaches, swelling of glands and tissues, and palpitations. Potassium from natural food sources, like the list of potassium-rich foods below, is considered to very safe and very healthy.

Potassium-Rich Foods

White Beans: ½ cup: 502 mg (15 percent DV)

According to the Mayo Clinic, consuming fiber-rich foods like white beans helps lower your risk of diabetes and heart disease. Not only do white beans contain a significant dose of potassium per serving, but they’re also high in fiber. High-fiber diets encourage a healthy waistline.

Wild-Caught Salmon: ½ filet: 772 milligrams (22 percent DV)

In addition to potassium as well as other vitamins, minerals and protein, wild-caught salmon is loaded with health-promoting omega-3 fatty acids. The benefits of these essential fatty acids include decreasing the risk of heart disease and stroke while also helping reduce symptoms of depression, high blood pressure, attention deficit hyperactivity disorder, joint pain and chronic skin ailments like eczema.

Spinach: 1 cup cooked: 839 milligrams (24 percent DV)

Spinach a potassium-rich food and scientific research has shown that spinach contains plant chloroplast glycoglycerolipids, which are believed to act as cancer-fighting agents. There’s a reason why spinach was the cartoon character Popeye’s power food of choice.

Dried Apricots: ½ cup: 756 milligrams (22 percent DV)

Epidemiological studies have shown that people who consume dried apricot and other dried fruits tend to have healthier overall diets with more nutrients as well as a lower body weight. Dried apricots provide a quick and easy way to add potassium to your diet. In moderation, dried fruit can be a healthy, and in this case a potassium-rich snack choice.

Banana: 1 large: 487 milligrams (14 percent DV)

Bananas are well-known for being a potassium source and they’re a good one, but they’re also relatively high in sugar and carbs. Exercising, especially an intense workout, is one of the major ways that your potassium levels can get drained so that’s why it’s crucial to consume potassium-rich foods like bananas. Scientific research has also shown that bananas are rich in dopamine, a major mood-enhancing hormone.

Sweet Potato: 1 large: 855 milligrams (24 percent DV)

Sweet potatoes are high in beta-carotene, vitamin C and vitamin B6. Sweet potatoes are also a potassium-rich food that contain a higher density of nutrients than white potatoes. Plus, sweet potatoes have been shown in scientific animal research to exhibit anti-ulcer activity and are likely helpful in the successful treatment of peptic ulcers.

Pomegranate: 1 whole: 667 milligrams (19 percent DV)

Pomegranate seeds and their juice are loaded with fiber, vitamin C and vitamin K, among other nutrients. Pomegranate juice has also been found to be the healthiest fruit juice in the world. They’re also awesome fruit sources of potassium. In addition this, potassium-rich foods list, the pomegranate also lands on other lists like the top 10 aphrodisiac foods due to its ability to reduce cortisol levels in the body.

Acorn Squash: 1 cup: 896 milligrams (26 percent DV)

Acorn squash is a vegetable source of potassium that really should be more popular than it is because it also contains high levels of antioxidants. Most impressive are the carotenoids contained in just one serving of acorn squash. This type of antioxidant is well-known for helping prevent and fight various types of cancer, including skin, breast, lung and prostate cancer.

Coconut Water: 1 cup: 600 milligrams (17 percent DV)

Coconut water has been used in emergency situations as an IV hydration fluid. Looking for more potassium-rich foods that come in liquid form? I like including coconut water on this list because when you choose well (no added sugars), you have a beverage option that’s high in electrolytes like potassium but not too high in sugar or calories.

Avocado: 1 whole: 1,067 milligrams (30 percent DV)


Avocado is definitely one of my favorite potassium-rich foods. A 2013 study published in the Nutrition Journal revealed epidemiological data from 2001 to 2008 that describes the effects and benefits of avocado consumption on metabolic disease risk factors. Overall, researchers found that people who ate avocados tended to have healthier diets overall, as well as an increased nutrient intake and a decreased likelihood of developing metabolic syndrome.