List of 15 Best Potassium-Rich Foods and Their Benefits

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Potassium-Rich Foods

Well, have you ever thought about it that, what all you feed in your body is sufficient enough? Is your body happy with the number of vitamins and minerals that it gets in a day? No doubt vitamins and minerals are essential for your body, but along with it, Potassium is another ingredient that adds up to the well being of your body.

Potassium is essential for the proper functioning of heart, kidney, brain and muscle tissues in your body. The actual intake of potassium is from 1600 to 2000 milligrams per day.

Potassium is one of that important vital mineral and electrolyte which helps the transfer of electric signals to your cells and helps in the nerve and muscle functioning along with blood pressure. Either by foot or by supplements, you need to make sure your body meets up the required potassium level.

The benefits of maintaining Potassium level

  • It boosts your heart health and protects it.
  • Reduces menstrual cramps.
  • Reduces the appearance of cellulite in the body.
  • Strengthens your immune.
  • Enables better processing of food in the body.

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15 Best Foods High in Potassium

This is the list of potassium rich foods that you must take in order to live healthy and long life.

1. Avocado

avocado- potassium rich foods
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Avocados are one of the healthiest fruit that offers vitamins, minerals, and potassium in abundance. It offers a natural amount of monounsaturated fatty acids which also help to reduce the cholesterol level in your body and maintain any heart disease in the future.

On an average count, one avocado consists of 975 mg of potassium which is a lot healthy in comparison with other fruits.

2. Sweet Potatoes

sweet-foods high in potassium

If you are an all-time curry lover and don’t want to opt out for raw ways of increasing potassium intake in your body, then you should definitely go for sweet potatoes.

They contain almost 448 mg of potassium with a low amount of glycemic index and a high amount of fiber in them. Try them in salads or meal curry’s, indeed they are truly great and tasty to eat.

3. Spinach

 potassium rich foods spincah

Spinach is another green vegetable which is an excellent natural source of potassium and iron in your food. Spinach consists of around 167 mg of potassium and is an excellent source of energy for you. Spinach also boosts your hair health and prevents fatigue and anemia.

Eat it raw or cooked, spinach is for sure an excellent source of potassium intake for your body.

4. Banana

healthy food banana for workout

Rich in fiber and potassium, bananas are an excellent energy booster and after workout snack. There are 487 mg of potassium and 121 calories in each banana. Always try eating green bananas than the ripe ones. Ripe bananas are high in sugars, which can lead you to other health problems in the future.

Green bananas are low in sugar and high in starch, they regulate the sugar levels in your body and improve the gut health. Bananas are one of the famous and common food ingredients in increasing your potassium level in the body.

5. White Beans

White beans, which are also known as “Saphed Sam” are a rich source of fiber and folate that helps to improve your digestive and brain health to the maximum. On an average note, a cup of white beans contains a total of 3636 mg of potassium and 673 calories.

Be it quick evening nap or bedtime meals, you can add up these white beans to your salads and soups to increase the amount of potassium intake in your body.

6. Coconut Water


Living in India, fresh coconut water is not at all a problem to enjoy. You can enjoy it fresh and in abundance as well. It lowers down the blood sugar levels and keeps diabetics in control. A single glass of coconut water consists of 600 mg of coconut water.

7. Dried Apricots

Apricots are one of the best healthy snacking ingredients and it is one of the best potassium-rich foods. Especially the dried apricots, they are tasty as well as healthy to eat. They are rich in iron and reduce the chances of diseases such as anemia etc.

A cup of dried apricots contains  1511 mg of potassium and 313 calories, this includes almost 43% of the potassium requirement that your body needs on a daily basis.

8. Beet Greens

Beet Greens are one of the top healthiest food items that consist of potassium, magnesium, and carbohydrates in abundance. Beet greens are also known to strengthen your nails, hair and immune system effectively. On an average note,

9. Salmon

We all always knew how healthy fish oils, but never might have driven into the fact that how much potassium a single slice of fish contains. A single slice of salmon alone holds 970 mg of potassium and 281 calories.

The best way to include salmon in your diet is to take a slice of it in your dinner and wind up your appetite for the day. Along with potassium, salmon is known to improve your hair, vision and skin texture in the long run. Along with such benefits, it also fights inflammation in your body and reduces the risk of heart diseases.

10. Prunes

Prunes are another ingredient which is full of potassium content and iron in them. They contain 1274 mg of potassium. Loaded with Vitamin A, prunes boost your vision and strengthen your immunity to the maximum.

They also protect eyes from cataract and dry eyes. Consume it in the form of smoothies or in your daily salads, they are tasty and extremely beneficial for your health.

11. Carrot Juice

Carrots are an excellent source of Vitamin A and other powerful antioxidants such as carotene, lutein and other amazing antioxidants. They help fight cancer and boosts your eye vision in the long run. One cup of carrot consists of 689 mg of potassium out of which 20% is needed as your daily potassium requirement.

12. Pomegranate

Pomegranate is rich in flavor, taste and nutritional values as well. They contain total potassium of 666 mg of potassium and 234 calories on an average note. To top of their excellent nutritional benefits, this fruit has the ability to fight off inflammation, arthritis and other conditions as well.

Eat pomegranate along with the seeds or try to add them as a flavoring ingredient in a cup of Greek yogurt. You’ll for sure love this s your afternoon snack or quick go to breakfast.

13. Yogurt

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On an honest note, fresh cream, yogurt does have some extra calories in it, but at the same time, they are also extremely beneficial for your health. A yogurt container of 227 g contains 352 mg of potassium and 138 calories as an approximate count. With a high rate of potassium and calcium, yogurt also helps in prevention of osteoporosis conditions. Add a cup of yogurt to your afternoon meals or evening snack along with some fruits.

14. Watermelon

With have in water content and potassium, Watermelon is an extremely healthy and tasty fruit to incorporate in your diet. The fruit has essential vital vitamins and minerals that protect your body from heart diseases.

15. Swiss Chard

Swiss chard is a leafy vegetable also known as, silverbeet. These leafy vegetables are full of nutritious value and potassium on a total count. A research study mentions that these vegetables consist of potassium more than the bananas in them.

One cup of cooked Swiss chard provides 961 mg of potassium. On a bonus note, these leafy veggies are low in calories and high in fiber. You can add them as a base to your salads along with some steamed vegetables and healthy seasoning. They are tasty and healthy as well.

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Always make sure that you include these basic potassium food item in your diet. Potassium deficiency might result in you in a situation called hypokalemia. In this case, your blood serum potassium levels go below normal which should be between 3.6 and 5.2. You might not know this but a potassium level low than 2.5 can be life-threatening.

The following are the minor symptoms of potassium deficiency:

  1. Fatigue
  2. Muscle cramps
  3. Weakness
  4. Intestinal paralysis, which might lead to abdominal pain
  5. Bloating or abdominal cramping
  6. Constipation
  7. Nausea or vomiting
  8. Feeling thirsty much of the time
  9. Depression or confusion
  10. Abnormal heart beats and many others.

If you feel many of these symptoms in your body, do consult the doctor as soon as possible. Never take the deficiency of any nutrition lightly. It may affect your life seriously.

Always includes any of these foods in your daily intakes and avoid the deficiency of Potassium. These are the best potassium rich foods that you can take. Do keep in mind about your allergies before including anything in your diet.

Eat Healthy, Stay Healthy. 🙂

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