Top 10 potassium-rich foods and their benefits

Filed in: Minerals.

Potassium It is an essential mineral that performs intrinsic functions in the maintenance of human health, however, many people lack this nutrient, despite its abundant availability in many different types of nutrients. foods. Potassium acts as a critic electrolyte in the body, but also found within each cell, while helping to regulate the levels and intake of other critical nutrients.

The recommended amount of potassium intake is approximately 4.7 grams per day. However, most men consume only 3 grams and women consume even less: 2.5 grams, on average. Due to the essential nature of this mineral, a constant deficiency can significantly reduce its in general Health over time [1]

It is important to maintain stable levels of potassium because a deficiency and excess can lead to hypokalemia and hyperkalemia, respectively, each of which leads to a series of unpleasant side effects, including any stomach discomfort and muscle cramps To an irregular heartbeat and even death.

Benefits of potassium

Potassium is an essential mineral that has a very important role and offers many benefits for good health. Potassium plays a key role in regulating the balance of water throughout the body, including the pH level of the blood. It not only controls the fluid balance, but also affects the functions of your gastrointestinal system, namely nutrient absorption and regulation of the levels of minerals as calcium Y match. [2] Potassium has the ability to regulate the tension in the blood vessels and arteries, which means that it can decrease tension about him cardiovascular system. [3] It is also necessary so that the smooth muscles contract and relax, so when you experience a potassium deficiency, it can cause constipation, irregular heartbeat and poor muscle control, among other dangerous symptoms. [4] Apart from these benefits it also ensures proper functioning of the nervous system. [5]

List of foods rich in potassium

There are many foods next bananas which are rich in potassium, including tuna, Spinach, avocado, yogurt, Salmon, pomegranate, lentils, mushrooms, Milk and the tuna

Sweet potatoes

With almost 25% of your daily recommendation of potassium in a single large sweet potato, this starchy root vegetable It is an excellent option for boost heart Health. [6] In addition, it is a dense source of beta-carotene and vitamin C, which can stimulate the immune system and repair damage to blood vessels and arteries.

Read Also  13 incredible benefits of magnesium


Half a salmon fillet contains more than 20% of your potassium intake during the day, in addition To the abundance of omega-3 fatty acids and other essential minerals. [7] Eating salmon regularly has been associated with better function of the nervous system, a reduction in blood pressure, and less inflammation throughout the body, which can be affected by poor fluid balance.

potassium-rich foods


This is the classic that contains potassium. fruit, although 1 large banana only provides approximately 15% of your recommended daily intake of this mineral. Even so, bananas have long associated time with an improved electrolyte balance, which makes them the favorite food of athletes who are preparing or recovering from an intense episode of physical activity. [8]


If you have ever put the lentils in a stew, you probably know that they deliver a decent amount of fiber but they also contain more than 350 milligrams of potassium in every half cup. That equals about 10% of your daily intake for this of critical importance mineral, in addition to a decent amount of dietary fiber, copper Y manganese, which can help even more with heart health and bone mineral density. [9]


With approximately 250 milligrams of this key mineral in every quarter cup, Raisins are an excellent option for a sandwich if you want to increase your daily intake of this mineral. [10] Despite being only 7% of the recommended amount, the raisins are also full of other minerals and dietary fiber.


In 1 cup of sliced ​​mushrooms, you can eat approximately 12% of your recommended potassium daily, not to mention a significant level of sulfuric compounds, antioxidants and other organic compounds that are critical to health. [11] Fungi have been linked for a long time with lower blood pressure and reduced levels of oxidation stress.


6 ounces of tuna represent more than 10% of the potassium you need every day, and this heart-healthy fish is also excellent for maintaining or swinging cholesterol levels, which can help even more the health of the heart. [12] Tuna is a rich source of omega-3 fatty acids, which can also act as antioxidants in certain parts of the body.

Read Also  13 Proven benefits of selenium


Most people forget that milk has such an important level of potassium: about 10% in a single 8-ounce glass. This is in addition To the calcium and phosphorus available in this popular. drink, the levels of which can be regulated by adequate levels of potassium in the body. [13]


One of the densest sources of this mineral, avocados offer approximately 30% of their daily requirement in a single fruit. Many people just spoon these The fruits around the hole are eaten alone, but these antioxidants and fiber-filled fruits can also be added to sandwiches, hamburgers and salads for a tasty burst of nutrition. [14]

Acorn Pumpkin

A single cup of this seasonal vegetable provides more than 25% of the daily requirement of potassium, which makes it one of the best Food sources for this critical mineral. [15] Acorn squash it also has tons of phytonutrients and antioxidants, which can help strengthen the immune system and help the functions of potassium.

White beans

A 1/2 cup of these common beans contains almost 15% of your daily recommendation of this mineral, plus a significant amount concentration Of dietary fiber and other minerals. [16] This can help you get off cholesterol levels, and in conjunction with potassium hypotensive Effects, this tasty legume can seriously improve the health of your heart.


Another food that many people overlook in search of potassium, yogurt offers approximately 17% of their daily needs in every half cup. The yogurt also has a good quantity of probiotics, which is useful for digestive health and maintaining the bacterial balance in the body. [17]


Widely known for having some of the healthiest fruit juices in the world, pomegranate seeds they are dense full with potassium – almost 20% of the daily requirements in a fruit. [18] The seeds are also delivered. vitamin C and several other antioxidants, making it one of the best fruits in general if you want to maintain a healthy diet.

The top 10 potassium-rich foods and their benefits, Reference:

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