Foods High In Potassium

Potassium rich fruit

Foods High in Potassium

Potassium is a crucial mineral that the body needs for survival. It helps the kidneys primarily, but it also provides the body with electrolytes. It helps conduct electricity that the body produces and needs. Potassium is also needed for the heart, muscles, and skeletal system. It serves so many wonderful purposes for the human body, that without it, we would eventually die or become extremely ill.

Many people are actually lacking in potassium. Without knowing it, you could be one of the people that need more potassium. A severe potassium deficiency is called “hypokalemia.” Diets that are high in salt will increase your need for diets high in potassium. The more salt that you consume the more potassium your body needs for survival. Fast food and junk food that is prepared and packaged are likely to increase your blood pressure and need for more potassium. The high salt levels can be borderline dangerous.

There are a number of healthy foods that are high in potassium. Many people automatically think of bananas as being the highest, so most people reach for a banana or two to boost their potassium intake. There are actually foods out there that contain way more potassium than bananas, and are actually healthier for you.

If you eat a diet high in salt, you will most definitely need more potassium to balance that intake. Extra water is also recommended. Processed foods are horrible when it comes to needing high potassium foods, so avoid them when possible. Healthy fresh foods contain many nutrients that help keep your body strong and healthy.

Fresh apricots are a great food that is high in potassium. Per serving they provide around 1,380mg of potassium! That is 39% of your daily requirements.

Bran wheat contains 1,160mg of potassium. Bran wheat can be found in a number of foods, from cereal to bread.

Tomato puree is a common food that is affordable and delicious. It contains a whopping 1,150mg of potassium. This is a very common food source that can be added to a number of meals to boost it’s potassium levels. Think of preparing pasta dishes, meatloaves, or even a vegetable puree juice for breakfast.

Potatoes are surprisingly high in potassium. They are usually belittled for having high carbohydrate amounts. In reality, they are one of the foods that are extremely high in potassium and can be part of any healthy diet if prepared properly. Meal ideas for potatoes include steamed or grilled potato with fresh herbs and no-fat butter. It’s savory, healthy, and potassium packed!

Figs and other dried fruits will have between 880mg of potassium and 1,200 mg of potassium! They are an easy way to boost fiber and potassium intake. Dried fruit is actually very cheap and you only need a small serving to reap all of the nutritional benefits provided.

Nuts and legumes are also high in iron, protein, and potassium. They are low in salt if purchased raw or without salt as well. They will have 600mg per serving and up. Nuts are also a staple in vegetarian and vegan diets. If you follow a strict vegan diet, nuts can provide you with everything your body needs to stay at a safe potassium level. Nuts can be added to smoothies and just about any meal for a powerful protein packed meal.

Surprisingly the beloved banana only has around 400mg of potassium. This is considerably lower than other foods that are equally as delicious and affordable! However, if all you have available are bananas, consider putting them in the blender with other high potassium foods – like nuts!

Generally foods that are green such as artichoke, asparagus, broccoli, cabbage, green beans, and green peppers will have very high levels of potassium. They will also have quite a bit of calcium and iron to add to the list of much needed nutrition. These foods should be consumed as often as possible to boost good health.

Some meats are high in potassium, but depending on how they are prepared they will also be high in sodium. Cod, flounder, salmon, chicken, and turkey are high in potassium. However, fresh no sodium added meat is the best option if you want to reap the most health benefits from eating these! Keep in mind fish also contains omega-3 acids, which are also great for your health. Fresh fruits and vegetables may have higher amounts of potassium than these meats.

If you have a taste for uncommon foods, then consider the amazing Kiwi Berry. They are hard to find and grown in small amounts around the world, but they are absolutely delicious and have a whopping dose of potassium. These will cure leg cramps much faster than a banana, but also have less sugar and more of the nutrients that your body needs. If you like odd foods, then consider mayhaw fruit, maca root, wheat germ, sunflower seeds, hulled barley, palmaria, fennel, and even pistachios! These pack a delicious dose of calcium and are amongst some of the incredible foods rich in potassium.

Taking up a special diet that is designed to stop high blood pressure and reduce sodium is a great method to start incorporating these foods into your diet. Patients that take a high blood pressure medication usually lose many of their vitamins and minerals through urine. This is why taking in extra potassium is so important. Supplements are not as effective, and foods high in potassium should be used more often than a pill or vitamin supplement. High potassium and high calcium diets are recommended for anyone, healthy or unhealthy. They will either help you maintain a healthy lifestyle, or help you adapt to one. A huge benefit to consuming higher potassium foods is that you will likely lose weight. Since the salt is lessened and the potassium is increased, water weight will fall off quickly. Foods high in potassium also fight bloat and help keep your skin clear! High potassium foods in conjunction with removing salts from your diet can lower blood pressure considerably.

Just like foods high in potassium can help lower blood pressure and make you a healthier person, they can also cause problems. Consuming too much potassium can be counterproductive and lead to dangerously high levels of the mineral. In this situation you will need to lower your potassium intake. Potassium overdoses can cause kidney trouble, and infections. It is important to balance everything so that you can remain happy and healthy.

Benefits of High Potassium Diet Include:

  • Lower blood pressure.
  • Less leg cramps and muscle cramps.
  • Better muscle development and muscle function.
  • Less likely to become dehydrated or fatigued due to lack of vitamins and minerals.
  • Potassium keeps your skin and blood healthy.
  • Potassium keeps you living longer.
  • Provides better circulation for the body.
  • Reduces your dependency on medications and supplements.

Where to Buy High Potassium Food:

  • Markets and grocery stores will usually carry tons of cheap high potassium foods.
  • Organic markets are a great place to look, especially if prefer an organic diet.
  • Exotic food resellers can help you find kiwi berries and similar fruits high in potassium.
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