Top 10 Foods That Are High In Potassium & Will Regulate Your Intake
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Top 10 Foods That Are High In Potassium & Will Regulate Your Intake
Published on: 15th Sep,2021
Last Updated on: 13th Sep,2022

Potassium is a nutrient that does not get its due and not on the radar of even the people taking the healthiest of diets. But as it is, Potassium is an essential nutrient that helps in maintaining the fluid and electrolyte balance of the body. It also plays an important role in the functioning of the heart, muscles, kidneys and nerves. Not just that Potassium also plays a significant role in your cardiovascular health and regulates blood pressure and foods rich in potassium can help you more than you know. 

Despite its significance, most people do not get enough Potassium through their diet. A deficiency in potassium can cause fatigue, hypertension, restlessness and irritability. Since its an important nutrient and plays a significant role in the functioning of the body we bring you a list of Potassium rich foods and all the reasons as to why you should include them in your diet.

Why Is It Important To Eat Potassium Rich Foods?

Before getting to the list you need to know why you need to increase the quantity of Potassium in your diet.  Potassium is an essential nutrient that plays a vital role in ensuring that your body’s fluid levels are regulated, aids your nervous system in functioning properly and regulates your body’s muscle function. Not just that Potassium also ensures your cardiovascular health is in great shape and regulates your blood pressure. Studies show that a diet low in Sodium and high in Potassium can reduce the risk of high blood pressure and heart diseases. Now let’s learn about foods rich in potassium.

What Are The Best Sources Of Potassium?

There are many natural foods that are rich in Potassium that might already be a part of your diet ranging from leafy green vegetables and beans to fish and legumes. The foods listed below are rich in Potassium and if you want to boost the amount of Potassium in your diet then make a healthy choice by adding a few of these in your diet.

  1. Legumes

Legumes

Beans are one of the best foods for Potassium and boosts your intake in the best possible way. White beans and adzuki beans have about 1200 milligrams of Potassium in one cup. The Great Northern Beans, Navy Beans, Lima Beans and Pinto Beans contain 700 milligrams of Potassium per cup. 

  1. Tomatoes

Tomatoes

Another one of the potassium rich foods is Tomatoes. A cup of tomatoes has more than 400 milligrams of Potassium whereas a cup of tomato puree or tomato juice contains about 500 milligrams of Potassium. However, concentrated tomato paste is the highest in the mineral with 650 milligrams of Potassium per quarter cup.

  1. Avocado

Avocado

Talking about the natural sources of potassium it’s important to mention Avocado, a green fleshed fruit that is rich in fiber, healthy fats and Potassium. From a healthy avocado salad to an avocado toast there are many ways to include this healthy butter fruit in your diet. A cup full of avocados has 690 milligrams of Potassium.

  1. Kidney Beans

Kidney Beans

Kidney Beans are another rich source of potassium. Beans are a wholesome healthy addition to your diet and not just a good source of potassium but also plant based protein and fiber. One cup full of Kidney beans consists of 713 milligrams of Potassium. Kidney shaped beans are great in the chilli and soup form.

  1. Fish

Fish

Including fish in your diet has more than one benefit ranging from increasing your protein intake to boosting your Vitamin D intake but that is not all. If you want to have a potassium rich diet then fish is a great way to do it. Certain varieties of fish like Wild Salmon, Mackerel, Halibut and some varieties of Tuna are a great source of protein. A 3 ounce filet has over 400 milligrams of Potassium.

  1. Potatoes

Potatoes

One of the potassium rich vegetables that not only fulfill your Potassium intake but also are a good source of fiber and antioxidants. It helps prevent diseases and enable your body to function properly. But that is not the only reason why you should have this vegetable in your diet. Potato is one of the best sources of Potassium. One medium russet of potato has 900 milligrams of Potassium.  

  1. Dairy

Dairy

Although fruits and vegetables are the best source to have a potassium rich diet dairy products also add to your Potassium intake. A cup full of milk has over 350 milligrams of Potassium while a cup of nonfat milk contains 400 milligrams of Potassium. The same amount of nonfat plain Greek yogurt consists of 350 milligrams of Potassium.

What Are The Signs Of A Potassium Deficiency?

Although one can get Potassium from these foods and most people get it from their diet there are chances that a person can be Potassium deficit. Often Potassium deficiency occurs because of the loss of it from the Gastrointestinal tract. Here are the signs of Potassium deficiency. 

Which Fruits Have The Most Potassium?

When talking about potassium rich foods it’s important to focus on fruits that contain high quantities of potassium. Listed below are the fruits you should include in your diet.

  1. Banana

Banana

These yellow fruits are the best known natural source of potassium. Well, we could not agree more. A medium sized fruit that one should eat every day has 422 milligrams of Potassium per serving. Bananas are not just rich in Potassium but also low in Sodium which is why they help in regulating our blood pressure levels. 

  1. Kiwi Fruit

Kiwi Fruit

Another great fruit that is rich in potassium is Kiwi Fruit. Well, we know Bananas get a lot of credit for being a Potassium rich fruit but what is not as popular is that Kiwi Fruit has got it too. A single small Kiwi Fruit consists of 215 milligrams of Potassium which is good enough to boost your intake. 

  1. Dried Fruit

Dried Fruit

Well, it’s not just fresh fruit that is a rich source of potassium but dried fruits make up for it. Dehydrating the fruits of all its nutrients concentrates its nutrients including potassium. It also concentrates the sugar levels of the fruits so make sure you check the labels. Dried Apricots consists of 750 milligrams of Potassium.

You can now consult an expert nutritionist and get a personalised diet plan for yourself to improve your eating habits and have a balanced diet that boosts your Potassium intake. Activate FITFEAST by FITPASS to consult a personal nutritionist and get your Potassium boosting diet plan today.

Written By
FITPASS Editorial Team
FITPASS Editorial Team
Digital Marketing
The writers, storytellers and day-dreamers - making sure that they pen down their thoughts in the best possible manner. With an expertise in writing for Health & Lifestyle, they used the platform to share their knowledge to the readers.
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Frequently Asked Questions
Why Is It Important to Eat Potassium Rich Foods?

Before getting to the list you need to know why you need to increase the quantity of Potassium in your diet. Potassium is an essential nutrient that plays a vital role in ensuring that your body’s fluid levels are regulated, aids your nervous system in functioning properly and regulates your body’s muscle function. Not just that Potassium also ensures your cardiovascular health is in great shape and regulates your blood pressure. Studies show that a diet low in Sodium and high in Potassium can reduce the risk of high blood pressure and heart diseases, that's why potassium rich foods are important for us. 

What Are The Best Sources Of Potassium?

There are many natural foods that are rich in Potassium that might already be a part of your diet ranging from leafy green vegetables and beans to fish and legumes. The foods listed below are rich in Potassium and if you want to boost the amount of Potassium in your diet then make a healthy choice by adding a few of these in your diet.

  • Legumes
  • Tomatoes
  • Avocado
  • Kidney Beans
  • Fish, Potatoes
  • Dairy, Banana
  • Kiwi Fruit
  • Dry Fruits
What Are The Signs Of A Potassium Deficiency?

Common signs and symptoms of potassium deficiency are listed below : 

  • Diarrhea
  • Weakness and fatigue
  • Muscle cramps in the legs
  • Nausea and vomiting
  • Heart palpitations
Which Fruits Have The Most Potassium?

When talking about potassium rich foods it’s important to focus on fruits that contain high quantities of potassium. Fruits you should include in your diet are listed below :

  • Banana

  • Kiwi

  • Dried Fruit

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