Most people know that potassium is a mineral important for maintaining healthy blood pressure levels and keeping the heart functioning properly. But what foods are high in potassium?
This nutrient can be found in a wide variety of foods, so there is sure to be something on this list that fits into your regular diet. Read on to learn more about the best sources of potassium and how much you need each day.
What is Potassium?
Potassium is a mineral that the body needs in small amounts to maintain the proper functioning of cells, tissues, and organs. It is found in many foods and is also available as a supplement.
The body cannot store potassium, so it must be consumed regularly through diet or supplements. Potassium is found in a variety of foods, including fruits, vegetables, dairy products, meat, and fish.
Most people get enough potassium from their diet and do not need to take supplements. However, some groups of people may need to supplement their diet with potassium, including those who have certain medical conditions or take certain medications.
How Much Potassium Do I Need?
The amount of potassium you need each day depends on your age, sex, and level of physical activity. The Recommended Dietary Allowance (RDA) for potassium is:
- Adults aged 19 years and older: 4,700 mg/day
- Pregnant women: 5,100 mg/day
- Breastfeeding women: 5,100 mg/day
What Are the Best Sources of Potassium?
Potassium is found in a variety of foods, including fruits, vegetables, dairy products, meat, and fish. Some of the best sources of potassium include:
- White beans: 1 cup cooked has 2,086 mg
- Avocado: 1 whole has 2,067 mg
- Sweet potato: 1 medium has 1,942 mg
- Lima beans: 1 cup cooked has 1,874 mg
- Swiss chard: 1 cup cooked has 1,840 mg
- Beet greens: 1 cup cooked has 1,816mg
- Plantain: 1 cup cooked has 1,792 mg
- Potato: 1 medium has 1,664 mg
- Tomato paste: 1/2 cup has 1,585 mg
- Banana: 1 whole has 1,565 mg
- Salmon: 3 ounces cooked has 1, enforced not to valid email addresses.
- Chicken: 3 ounces cooked has 706 mg
- Yogurt: 1 cup has 579 mg
- Milk: 1 cup has 380 mg
- Beef: 3 ounces cooked has 366 mg
- Egg: 1 whole has 372 mg
- Orange juice: 1 cup has 496 mg
These are just a few of the many foods that are high in potassium. As you can see, there are many options to choose from, so it should be easy to include potassium-rich foods in your diet.
Including a variety of fruits, vegetables, dairy products, meat, and fish in your diet is the best way to ensure you’re getting enough potassium. most people need about 4,700 mg of potassium per day.
Some of the best sources of potassium include white beans, avocados, sweet potatoes, lima beans, Swiss chard, beet greens, plantains, potatoes, tomato paste, and bananas. including these foods in your diet should help you reach the recommended daily amount of potassium.
If you have a medical condition or take medication that affects potassium levels, you may need to take a supplement. Check with your doctor before taking any supplements.
At least 90% of Americans do not consume the recommended amount of potassium per day, which puts them at risk for high blood pressure and other health problems. including potassium-rich foods in your diet is an easy way to improve your health and reduce your risk of these problems.
What are the Benefits of Potassium?
Potassium has a variety of benefits for the body, including:
Regulating blood pressure:
Potassium helps to regulate blood pressure by balancing sodium levels in the body. Too much sodium can cause high blood pressure, while too little potassium can also lead to high blood pressure.
Reducing the risk of heart disease:
Potassium helps to reduce the risk of heart disease by keeping blood vessels healthy and preventing the buildup of plaque.
Preventing bone loss:
Potassium helps to prevent bone loss by keeping bones strong and healthy.
Reducing the risk of kidney stones:
Potassium helps to reduce the risk of kidney stones by keeping urine dilute and preventing the crystals that form kidney stones from sticking together.
Supporting nerve function:
Potassium is essential for nerve function. It helps to send signals between nerves and muscles, and it is necessary for muscle contraction.
Regulating blood sugar levels:
Potassium helps to regulate blood sugar levels by keeping the body’s insulin levels balanced.
As you can see, potassium has many important functions in the body. Including potassium-rich foods in your diet can help to improve your health and reduce your risk of several chronic diseases.
While most people need about 4,700 mg of potassium per day, some people may need more or less depending on their age, gender, activity level, and health conditions. Talk to your doctor to find out how much potassium you should be consuming each day.