What Is A Potassium Rich Diet

How Much Potassium Should I Aim For

5 Potassium Rich Foods w/ 4 Times the Potassium of Bananas – Kidney Friendly Diet

The recommended amount of potassium in the table below is for healthy adults. If you have kidney disease or take certain medications you may need to limit the amount of potassium your diet. Speak to your health care provider for advice on how much potassium is right for you.

Age in Years
An upper limit for potassium has not been established
Females 19 and older
Pregnant females 19 and older2900
Breastfeeding females 19 and older2800

Tomato Puree Or Juice

Fresh tomatoes offer several health benefits. To get more potassium, though, it is best to use concentrated tomato products, such as tomato puree or tomato juice.

Half a cup of tomato puree contains 549 mg of potassium, and a cup of tomato juice contains 527 mg.

Fresh tomatoes also contain potassium, with one medium raw tomato containing 292 mg.

People often use tomato puree in cooking, for example, adding it to pasta sauces. Canned or bottled tomato juice is also suitable to use in many recipes, or people can drink it.

Some varieties of juice contain high amounts of potassium. However, many health organizations recommend that people avoid juices with added sugar. Whole fruit contains more fiber than juice and often more nutrients as well.

Still, 100% juice can be part of a healthy diet in limited amounts, according to the

Raisins are another type of dried fruit that is high in potassium. Raisins are a popular snack food.

Half a cup of raisins contains 618 mg of potassium.

For the most healthful type, opt for raisins that contain only dried grapes with no added sugar, coatings, or other ingredients.

Prevents And Treat Muscle Cramps

The first sign people usually notice when their bodies are screaming for more potassium is muscle cramping and charley horses.

Thats because these painful cramps are often caused by dehydration and electrolyte and mineral loss.

Your body requires potassium for muscular contractions. So when your diet is high in potassium rich foods, your muscles will not only be less prone to cramping, but will also be stronger.

Replenish your electrolytes post workout and your muscle aches may diminish, too.

Potassium may even help with menstrual cramping and PMS.

Also Check: How To Start Keto Diet At Home

Potassium Rich Food List

If you are not suffering from acute potassium deficiency or are ill, you can meet your needs through food.

Foods containing potassium are not fancy or even exotic foods. They are normal foods that we eat very often. Without that we know that they are foods rich in potassium acts.

Put these foods on your menu regularly.

How Much Potassium Do You Need

Potassium

Like other vitamins and minerals, potassium is a micronutrient, meaning that you need to consume it only in small amounts think milligrams .

As previously mentioned, vitamin and mineral needs are measured according to their Daily Values , the recommended amounts to consume per day .

The DV for potassium for healthy individuals is 4,700 mg. You can consume this amount by following a wholesome, varied diet .

Although Western diets are often low in potassium and high in sodium two factors that can increase your risk of heart disease eating foods from the list above may help you easily increase your potassium intake (

Recommended Reading: How Not To Diet Dr Michael Greger

Foods Which Are Particularly Rich In Potassium

Some vegetables which contain high levels of potassium are:

  • Medium baked potato 925 mg.
  • Medium baked sweet potato 450 mg.
  • Medium raw tomato 290 mg.
  • Half an avocado 490 mg.

Dark green leafy vegetables are also rich in potassium.

Fruits which contain high levels of potassium include:

  • Medium banana 425 mg.
  • ¼ cup of raisins 270 mg.
  • Small orange 240 mg.
  • Medium pear 200 mg.

Many more unusual and tropical fruits are also rich in potassium, such as mango, papaya, kiwi and melon.

Protein foods which contain high levels of potassium include:

  • Salmon 534 mg.
  • ½ cup of lentils 365 mg.
  • Turkey 250 mg.
  • 2 tablespoons peanut butter 210 mg.

Other pulses and beans are also good sources of potassium.

Dairy foods rich in potassium:

  • Small pot of yoghurt 350 mg.
  • 1 cup of milk 360 mg.

These are just examples of potassium-rich foods but most fresh foods contain quite high levels of potassium. So a normal healthy diet containing a variety of fruit, vegetables and other fresh foods will provide a good quantity of potassium for most people.

Fruits High In Potassium

Fruit is a crucial part of a healthy, balanced diet. Its rich in nutrients, minerals, vitamins, and many plant compounds that help keep you healthy while preventing various health conditions from developing.

One of the most important minerals that a lot of fruit is rich in is potassium. But do you know exactly which fruit you should add to your diet to ramp up your intake of potassium?

Read Also: Whole Food Diet For Beginners

How Much You Need

Women should get 2,600mg and men should get 3,400mg of potassium every day. Most Americans dont meet that goal.

Your needs might be different if you have kidney disease. Some people with kidney disease should get less potassium than the guidelines. If your kidneys dont work well, too much potassium could stay in your body, which can cause nerve and muscle problems. If you have kidney disease and your doctor hasnt already told you what your potassium limit is, ask about it.

Watch Now: Healthy Foods That May Help Your Sex Life

15 Potassium Rich Foods

Verywell / Alexandra Shytsman

Baked potatoes rock the potassium world. One medium baked potato packs 926 milligrams potassium, more than a quarter your daily requirement. That potato is also an excellent source of vitamin C and vitamin B6. It also contains 4.3 grams of protein and 3.8 grams of fiber for 161 calories.

You May Like: Best Fat Burning Diet Plan

How Do I Get Some Of The Potassium Out Of My Favorite High

The process of leaching will help pull potassium out of some high-potassium vegetables. It is important to remember that leaching will not pull all of the potassium out of the vegetable. You must still limit the amount of leached high-potassium vegetables you eat. Ask your dietitian about the amount of leached vegetables that you can safely have in your diet.

How to leach vegetables.

For Potatoes, Sweet Potatoes, Carrots, Beets, Winter Squash, and Rutabagas:

  • Peel and place the vegetable in cold water so they wont darken.
  • Slice vegetable 1/8 inch thick.
  • Rinse in warm water for a few seconds.
  • Soak for a minimum of two hours in warm water. Use ten times the amount of water to the amount of vegetables. If soaking longer, change the water every four hours.
  • Rinse under warm water again for a few seconds.
  • Cook vegetable with five times the amount of water to the amount of vegetable.
  • Food Sources Of Potassium

    Many of the foods that you already eat contain potassium. The foods listed below are high in potassium. If you need to boost the amount of potassium in your diet, make healthy food choices by picking items below to add to your menu.

    Many fresh fruits and vegetables are rich in potassium:

    • Bananas, oranges, cantaloupe, honeydew, apricots, grapefruit
    • Cooked spinach

    Juice from potassium-rich fruit is also a good choice:

    • Orange juice
    • Grapefruit juice

    Certain dairy products, such as milk and yogurt, are high in potassium .

    Some fish contain potassium:

    Beans or legumes that are high in potassium include:

    • Lima beans

    Other foods that are rich in potassium include:

    • Salt substitutes
    • Molasses
    • Whole-wheat bread and pasta

    Recommended Reading: Best Diet Plan For Flat Stomach

    Potassium Rich Foods To Enjoy In Ketosis

    Your recommended daily intake value of potassium is 4,700 milligrams.

    Thats why people usually reach for potassium rich foods such as bananas, potatoes, black beans and yogurt when they need a boost.

    But the bad news is these arent keto-friendly because they have way too many carbs and sugar.

    Add these 12 potassium sources to your ketogenic menu plan to meet your potassium goals and stay in ketosis the easy way!

    How To Leach Vegetables

    Kidney Disease Diet: Diet Chart for Kidney Patients
  • Wash veggies in cold water.
  • Peel and thinly slice them, then rinse under warm water.
  • Add unsalted warm water to a pot or bowl .
  • Soak vegetables for at least two hours. You can soak for up to 12 hours, just be sure to change the water every four hours.
  • Remove vegetables and rinse them in warm water.
  • Boil in unsalted water using a ratio of about five parts water to one part vegetable.
  • Be sure to drain the cooking water when finished, as thats where the leached potassium has collected.
  • Read Also: Sushi Diet For Weight Loss

    Are You Getting Enough Potassium

    Why you need potassium — and how much is too much, too little, or just right.

    Potassium is a key player in good health, but you may not be getting enough from food. Hereâs how potassium contributes to good health, and how to get the potassium you need.

    Potassium is part of every cell in the body, and life would be impossible without it.

    However, potassium is often taken for granted, in spite of its role in maintaining fluid balance, and keeping your brain, nerves, heart, and muscles functioning normally on a constant basis.

    Itâs important to eat enough potassium every day to feel your best, and to help prevent certain chronic conditions. Falling short on potassium on a regular basis could jeopardize your long-term health in more ways that one.

    Potassium Sodium And High Blood Pressure

    • Increasing your potassium intake can decrease your blood pressure if you have high blood pressure.4
    • Consuming too much sodium can raise your blood pressure.1 This means that, on average, the more sodium you consume, the higher your blood pressure will be, especially if you already have high blood pressure, also known as hypertension.
    • Consuming too little potassium in your diet and too much sodium can raise your blood pressure.5,6

    Don’t Miss: Chicken Diet Before And After

    What Is Potassium And What Are Its Functions

    Potassium belongs to the group of minerals. Minerals are inorganic salts. The human body needs inorganic salts, such as potassium, sodium and calcium, to function.

    Potassium creates the prerequisite for our cells to be able to pass on information. Only then can the organs, nerves, muscles and so on be controlled. And thereby fulfill their tasks.

    Sounds complicated, doesn’t it? In short, without potassium, the heart can’t beat because it doesn’t get a signal. Our muscles also need potassium so that we can move.

    Nothing works without potassium.

    But the mineral can do even more. It is also involved in keeping our acid-base balance in equilibrium. Potassium regulates the pH value in our body.

    Potassium regulates blood pressure. That is why the World Health Organization recommends more foods rich in potassiumwhen you think of Hypertension suffer.

    What Does Potassium Do For Your Body A Detailed Review

    7 Potassium Rich Foods : High Potassium Foods

    The importance of potassium is highly underestimated.

    This mineral is classified as an electrolyte because its highly reactive in water. When dissolved in water, it produces positively charged ions.

    This special property allows it to conduct electricity, which is important for many processes throughout the body.

    Interestingly, a potassium-rich diet is linked to many powerful health benefits. It may help reduce blood pressure and water retention, protect against stroke and help prevent osteoporosis and kidney stones (

    This article provides a detailed review of potassium and what it does for your health.

    You May Like: How To Go On A Diet At 16

    A Vital Electrolyte Potassium Helps Balance Sodium And Regulate Fluid Balance In Your Body

    Outside of chemists, athletes, and anyone with high blood pressure, most people dont give a lot of thought to potassium, a mineral you probably last heard of when learning the periodic table in chemistry class . But potassium plays a vital role in health: It helps regulate your bodys fluid levels, aids in muscle function, and keeps your nervous system functioning properly, among other functions, according to MedlinePlus.

    It also plays a key role in cardiovascular health. Potassium is essential for maintaining normal blood pressure and keeping your heart beating regularly, says Frances Largeman-Roth, RDN, a New York Times bestselling author and nutrition expert in Brooklyn, New York. Research shows that potassium reduces blood pressure in people with hypertension and may lower the risk for stroke, according to the Centers for Disease Control and Prevention .

    For that reason, Largeman-Roth says, Focusing on adding potassium-rich foods to our diets is smart for overall health. If your potassium levels are too low, a condition known as hypokalemia, it can result in fatigue, muscle weakness or cramping, and cardiovascular issues such as an abnormal heart rhythm, according to MedlinePlus.

    Signs Of Deficiency And Toxicity

    Deficiency

    The kidneys work to maintain normal blood levels of potassium by flushing out excess amounts through urine. Potassium can also be lost through stool and sweat. At least 400-800 mg daily from food is needed because of normal daily losses. Any conditions that increase fluid losses beyond normal such as vomiting, diarrhea, and certain medications like diuretics can lead to a deficiency, called hypokalemia. Hypokalemia is most common in hospitalized patients who are taking medications that cause the body to excrete too much potassium. It is also seen in people with inflammatory bowel diseases that may cause diarrhea and malabsorption of nutrients.

    It is rare for a potassium deficiency to be caused by too low a food intake alone because it is found in so many foods however an inadequate intake combined with heavy sweating, diuretic use, laxative abuse, or severe nausea and vomiting can quickly lead to hypokalemia. Another reason is a deficiency of magnesium, as the kidneys need magnesium to help reabsorb potassium and maintain normal levels in cells.

    • Fatigue

    Don’t Miss: Swapping Diets For 24 Hours

    What Are Some Foods High In Potassium

    Here’s how many milligrams of potassium you’ll get from these potassium-rich foods:

    • Winter squash, cubed, 1 cup, cooked: 896 mg.
    • Sweet potato, medium, baked with skin: 694 mg.
    • Potato, medium, baked with skin: 610 mg.
    • White beans, canned, drained, half cup: 595 mg.
    • Yogurt, fat-free, 1 cup: 579 mg.

    Also question is, how do you get enough potassium in your diet?

    Tips for adding potassium foods to your healthy diet:

  • Add spinach or other leafy greens to your sandwiches.
  • Toss fresh or dried apricots into plain nonfat yogurt for a snack.
  • Enjoy a cup of low-sodium bean soup for lunch.
  • Eat a small baked potato or sweet potato instead of bread at dinner.
  • What foods are high in potassium other than bananas?

    7 Foods That Have More Potassium than a Banana

    • Sweet Potato. A medium baked sweet potato has 542 mg of potassium.
    • White Potato. Surprise, surprise: A single medium baked potato has 941 mg of potassium.
    • Watermelon.

    May Help Protect Against Strokes

    Top 10 Potassium

    A stroke occurs when there is a lack of blood flow to the brain. Its the cause of death for more than 130,000 Americans every year (

    Osteoporosis is a condition characterized by hollow and porous bones.

    Its often linked to low levels of calcium, an important mineral for bone health .

    Interestingly, studies show that a potassium-rich diet may help prevent osteoporosis by reducing how much calcium the body loses through urine 57110-X/pdf” rel=”nofollow”> 25, 26 ).

    In a study in 62 healthy women aged 4555, scientists found that people who ate the most potassium had the greatest total bone mass .

    In another study with 994 healthy premenopausal women, scientists found that those who ate the most potassium had more bone mass in their lower back and hip bones (

    40 ).

    However, people who suffer from a potassium deficiency may receive a prescription from their doctor for a higher-dose supplement.

    Summary: Potassium is found in a variety of fruits, vegetables and fish like salmon. Most health authorities suggest getting 3,5004,700 mg of potassium daily.

    Recommended Reading: How Long Can I Go On A Liquid Diet

    You May Need More Or Less Potassium

    Besides being linked to the potassium in your diet, potassium levels in your body are influenced by several factors, including kidney function, hormones, and prescription and over-the-counter medications.

    People who take thiazide diuretics, often used to treat high blood pressure, may need more potassium. Thatâs because thiazide diuretics promote potassium loss from the body. Steroids and laxatives also deplete potassium.

    Other drugs used to lower blood pressure, including beta-blockers and ACE inhibitors, raise potassium levels in the body.

    People with reduced kidney function may need to limit their daily potassium intake.

    Ask your doctor or pharmacist about how all of the medications you take affect the potassium levels in your body, and if you need more, or less, of the mineral.

    Show Sources

    A Few Words About Potassium Supplements

    Some people might prefer taking potassium capsules that help them reach their daily intake. However, there is no medical information to suggest these dietary supplements work, so its better to eat potassium-rich food sources on your diet.

    A balanced meal plan offers plenty more nutrients. Eat foods that contain vitamins, protein, fiber, and iron to fuel your gut and promote better health. Our top 25 food list should help you find the best products with potassium.

    Also Check: What Happens If You Cut Carbs Out Of Your Diet

    How Much Potassium Do Protein Foods Contain

    • High-potassium foods :
    • ½ cup of cooked pinto beans or lentils
    • 1 cup of soy milk
    • 3 ounces of baked or broiled salmon
    • 3 ounces of roasted turkey, dark meat
    • ¼ cup of sunflower seeds
    • 3 ounces of cooked lean beef
    • 2 tablespoons of smooth peanut butter
  • Medium-potassium foods :
  • 1 ounce of salted peanuts, almonds, or cashews
  • 1 large egg
  • Potassiums Partners In Better Blood Pressure

    Top 10 Potassium-Rich Foods and Potassium Benefits

    Potassium is important, but thereâs more to lowering blood pressure than a single mineral.

    âDiets that include foods rich in potassium are associated with lower blood pressure, but itâs not entirely accurate to give all the credit to potassium,â says Marla Heller, MS, RD.

    Appel has researched the effects of the Dietary Approaches to Stop Hypertension diet on elevated blood pressure and found that itâs capable of lowering blood pressure, often in a matter of weeks.

    Heller, author of The DASH Diet Action Plan, says the relatively low-sodium DASH diet is based on large amounts of fruits and vegetables, low-fat and nonfat dairy, beans, nuts, seeds, whole grains, and lean meats, fish, and poultry.

    Although the DASH diet is a treasure trove of potassium, itâs also rich in calcium and magnesium, which help reduce blood pressure.

    Also Check: Are Lean Cuisines Good For Dieting

    Stay in Touch

    To follow the best weight loss journeys, success stories and inspirational interviews with the industry's top coaches and specialists. Start changing your life today!

    Related Articles