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Potassium Rich Foods – List of Foods High in Potassium

Potassium is a predominantly intracellular mineral that is essential for a variety of cellular processes as well as for good bone and heart health. It can be obtained through tomatoes, bananas, milk, strawberries as well as animal sources.

Home / General Health / Potassium Rich Foods – List of Foods High in Potassium
Potassium Rich Foods - List of Foods High in Potassium

Potassium is a predominantly intracellular mineral that is essential for a variety of cellular processes as well as for good bone and heart health. It can be obtained through tomatoes, bananas, milk, strawberries as well as animal sources.

Boiled Green Soybeans
Stacked Dried Soybeans
Fresh green cabbage
Fresh organic onion and spring onion on rustic table
Orange
Fresh Red Strawberries
Fresh Beetroot
Bunch Of Fresh Spinach
White Beans
Sliced Fresh Papaya
Broccoli in white bowl
Potato In Bowl
Fresh Sliced Celery
Dry Chickpeas
Sweet potatoes

potassium rich foods

Potassium (Kalium, K) is one of the vital minerals that play a major role in several cardiac, renal and neuromuscular functions. It is present in the cells and body fluids as potassium ions (K+) and potassium chloride (KCl). 98% of the total potassium content in our body is found intracellular.

Importance of Potassium

Potassium is a mineral salt (electrolyte), that plays an important role in regulating our blood pressure, bone mass, muscle functions as well as heart, kidney, and adrenal functions. Potassium is required in the body for:

  • Maintaining the osmotic and acid-base balance of cells
  • Activation of certain enzymes
  • Building proteins and muscles
  • Metabolizing carbohydrates
  • Regulating the electrical activity of heart
  • Regulating neuron-muscular signals to voluntary and involuntary muscles
  • Maintaining bone mineral density

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Potassium deficiency disrupts the balance between intracellular and extracellular potassium content, and may lead to reduction in the levels of potassium in blood (hypokalemia). This condition is characterized by fatigue, myalgia, joint pain, muscle stiffness and cramps, depression, mood alterations, and slow reflexes. Severe deficiency may lead to cardiac problems, altered renal function, gastric problems as well as liver damage.

Potassium-rich Foods

There is a variety of fruits and vegetables that have a rich potassium content and can be easily included in the daily diet. Meat and poultry products also serve as good sources for potassium.

VEGETABLES

vegetables

Common measure for the ingredients is 1 cup, unless specified

tomato products

Common measure for the ingredients is 1 cup, unless specified

pumpkin cooked

Common measure for the ingredients is 1 cup, unless specified

broccoli cooked

Common measure for the ingredients is 1 cup, unless specified

peppers sweet

Common measure for the ingredients is 1 cup, unless specified

BEANS AND LEGUMES

beans and legumes

Common measure for the ingredients is 1 cup, unless specified

soybeans green

Common measure for the ingredients is 1 cup, unless specified

peas split

Common measure for the ingredients is 1 cup, unless specified

FRUITS

fruits

Common measure for the ingredients is 1 cup, unless specified

plantains raw
oranges raw

Common measure for the ingredients is 1 cup, unless specified

strawberries raw

Common measure for the ingredients is 1 cup, unless specified

DRY FRUITS AND NUTS

dry fruits

Common measure for the ingredients is 1 cup, unless specified

chestnuts

Common measure for the ingredients is 1 cup, unless specified

prunes

DAIRY PRODUCTS

dairy products

Common measure for the ingredients is 1 cup, unless specified

yogurt plain

Common measure for the ingredients is 1 cup, unless specified

yogurt plain whole milk

Common measure for the ingredients is 1 cup, unless specified

MEAT PRODUCTS

meat products
salmon sockeye

Common measure for the ingredients is 1 cup, unless specified

cod pacific

Common measure for the ingredients is 1 cup, unless specified

BEVERAGES

beverages

Common measure for the ingredients is 1 cup, unless specified

tomato juice

Common measure for the ingredients is 1 cup, unless specified

OTHERS

other foods

Common measure for the ingredients is 1 cup, unless specified

baking powder

Common measure for the ingredients is 1 cup, unless specified

Potassium is naturally found in fresh fruits, vegetables, whole grains, and dairy products.
However, in special cases like athletes and people who are engaged in excessive physical activity, it is encouraged to consume electrolyte drinks and potassium supplements to compensate for the electrolytes lost through sweat.

Including a combination of any of the above-mentioned high-potassium foods can help you meet the daily potassium intake requirement of 4.7 gm. The ideal way is to prepare a personal diet plan that includes all the vital nutrients in the right amounts.

Disclaimer: This article is for informative purposes only and does not in any way attempt to replace the advice offered by an expert on the subject.

Mixed Beans
Healthy Grapefruit
Pink Baby Turnips
Thin Cucumber Slices
Fresh Watermelon
Raw cauliflower on a wooden table
Old wooden wagon full of Pumpkin Patches
Potatoes on burlap bag
Fresh carrot
Ripe Fresh Mango
Lettuce in bowl
Green Pumpkins
Tender shoots of green broccoli
Bananas
Dried Chick Peas

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