Fun fact: Older guidelines recommended 4, milligrams per day, but the National Academies of Sciences, Engineering, and Medicine updated the number in Spuds are a smart choice — just leave the nutrient-rich skins intact.
A medium baked potato with the skin on contains more than milligrams of potassium. A sweet potato with skin? More than milligrams. Beans are a good source of potassium. White beans and adzuki beans have around milligrams per half-cup serving. Pinto beans, navy beans, lima beans and Great Northern beans all have more than milligrams per half-cup. Soybeans aka edamame, aka delicious and lentils are also good sources of potassium. People often reach for whole fruit over juices since whole fruits are a good source of fiber.
Prune juice and carrot juice both pack a serious potassium punch: About milligrams for a cup of carrot juice and more than milligrams for the same amount of prune juice. Orange juice and pomegranate juice are also good picks, each containing around milligrams per cup.
Taylor recommends watching your portions though because of the sugar content. You can even purchase them online. Although white beans may have more potassium than black beans, the latter are still a great source of potassium.
This step will help reduce the number of phytates Soaking dried beans first may improve mineral absorption, including potassium. Edamame , traditionally eaten in Japan, are immature soybeans served in the pod. They too have more potassium in one cup than a banana. This concentrated condiment adds great flavor to all tomato-based sauces and dishes. You can purchase tomato paste online. Tomato paste is also a good source of vitamin C and lycopene, a beneficial plant compound 1 , Watch out for tomato pastes that have added sugars , additives or preservatives.
Summary Tomato paste not only enriches the taste of your food but provides ample amounts of potassium in small servings. Butternut squash is a sweet-tasting winter squash. This fruit also packs vitamins A and C, as well as smaller amounts of B vitamins, vitamin E and magnesium. Potatoes are a starchy root vegetable that remains a staple food in several countries worldwide.
Dried apricots are made from dehydrated fresh apricots. They have a long shelf life and are usually pitted. These fruits are also a good source of fiber and vitamins A and E 1 , Dried apricots are lovely mixed into muesli and are a healthy snack on hikes or camping trips. Summary Dried apricots are a great alternative to bananas for a potassium boost.
Swiss chard, also known as silverbeet or simply chard, is a leafy green vegetable. Beets or beetroot are a deep-purple vegetable, often boiled, pickled or added to salads. For those wanting to increase their potassium intake to help prevent or manage high blood pressure, beets may have an added advantage. Avocados also contain nearly 5 grams of fiber in half a cup.
People can eat avocados raw in salads, as dips, or on toast. They also work well in cooked meals, such as pasta dishes. Some people may wonder about using supplements to boost their potassium intake. Only a few studies have investigated the effects of potassium supplements, and some suggest that the body can absorb potassium as well from supplements as it can from food. People with kidney problems should be cautious about consuming too much potassium, as this can lead to hyperkalemia , or high levels of potassium in the blood.
Potassium from food, however, does not cause harm in healthy people who have normal kidney function. When the kidneys are functioning well, any excess potassium from food dissolves in water and leaves the body in the urine.
If a person eats a diet rich in vegetables, fruits, and legumes, they should get enough potassium in their diet. It is beneficial to balance this by eating low amounts of high sodium foods, such as processed foods and fast food. This dietary approach can not only help keep potassium at a healthy level, but it may help people obtain a variety of other vitamins and nutrients that occur in whole foods and contribute to better health.
People with chronic kidney disease need to avoid eating potassium-rich foods. Damaged kidneys cannot process potassium properly, which can then build…. Carbohydrates provide essential fuel for the body and are necessary for it to function efficiently. Many high-carb foods offer health benefits, such…. Magnesium is found in many different foods.
Although magnesium deficiency is rare, many people in the United States do not get as much of the mineral…. Symptoms of potassium deficiency, or hypokalemia, can include constipation, kidney problems, muscle weakness, fatigue, and heart issues.
Poor diet…. Iron is vital for the successful movement of oxygen around the body. A shortage of iron in the diet can lead to iron deficiency anemia and other…. Top 13 high potassium foods. Dried apricots. Share on Pinterest Dried apricots are a good source of iron, antioxidants, and potassium. Leafy greens. Share on Pinterest Lentils contain potassium, fiber, and protein. Otherwise, it can be easy to get too much or too little potassium.
Some foods and drinks may have hidden potassium. Certain herbal or dietary supplements may also have it. Diet or protein drinks and diet bars often have this mineral. It is also in sports drinks. These are meant to replace potassium you lose during exercise. Food labels do not have to include the amount of potassium, but some do.
Even if potassium is not listed, it may still be in that food. If you're limiting your potassium, do not use a salt substitute or "lite" salt without talking to your doctor first. These often are very high in potassium.
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