Potassium And Foods That Pack More Potassium

Spread the love

What Is Potassium – It is an essential mineral and electrolyte for your body. It helps maintain healthy blood pressure, transfers nutrients to cells, and supports healthy nerve and muscle function. Healthy people have an adequate amount of potassium at 4,700 mg, but unfortunately, most people do not get enough potassium in their diet.

What Is Potassium Good For

Potassium represents 5% percent of the total mineral content of a human body, even though only about one liter appears in the body at a time. It is found in our bodies both inside and outside cells and is an essential mineral required every day to stay healthy. More than 98% of the body’s potassium is intracellular. The body quickly absorbs potassium, but nearly 90% of it excretes through the kidneys and bowels. Thus, it is a natural diuretic and is essential for the elimination of body wastes, such as water and sodium.

Banana Potassium

Bananas are one of the most admired fruits globally. Some people turn to bananas, as they are known for their high potassium content. The average size of banana has 422 mg or 9% AI (adequate intake). It maintains a liquid level in the body and directs the association of nutrients and waste products in and out of cells. Potassium also assists in muscle contraction and nerve cells responding.

It keeps the heart beating repeatedly and can reduce the effect of sodium on blood pressure. Potassium can reduce the risk of developing kidney stones as people get older. A healthy kidney ensures that the right amount of potassium is present in the body. It is better to try to get potassium from food sources like bananas. Otherwise, potassium supplements are available to buy online.

Health Benefits of Banana for You

Bananas contain essential nutrients that can have a protective effect on health. The potassium  benefits that doctors have linked to bananas are as under:

Blood Pressure

The American Heart Association (AHA) encourages the public to lower their intake of salt, or sodium, and increase their utilization of foods that contain potassium. It can help handle blood pressure and ease the strain on the cardiovascular system. According to the nutritional information stated above, a medium banana provides almost 9% of an individual’s daily potassium needs.


Eating bananas might help in preventing wheezing in children with asthma, a 2007 study suggested. One of the reasons may be the antioxidant and potassium content of bananas. However, more research is desirable to verify these findings.

Heart Health

Bananas have fiber, potassium, folate, and antioxidants, all of which promote heart health. People who go after a high-fiber diet have a lower risk of heart disease than those on a low-fiber diet, a 2017 review. Those who ate more fiber also had lower levels of low-density lipoprotein (LDL) or “bad” cholesterol.


The ADA (American Diabetes Association) recommends eating bananas and other fruits because of fiber. They observed that eating fiber can assist lower blood sugar levels. Eating a high fiber diet could decrease the risk of type 2 diabetes and may lessen blood sugar in those who already have the disease, 2018 review conclusion.

Digestive Health

Bananas contain water and fiber, which promote consistency and sustain digestive health. One medium banana provides about 10% of an individual’s fiber requirements for a day. Bananas are also an element of an approach known as the BRAT diet (Bananas, Rice, Applesauce, and Toast), which doctors recommend for Diarrhea treatment.

Diarrhea can result in the failure of water and electrolytes, such as potassium. Bananas help in replacing these nutrients. According to a 2012 study, high-fiber foods can activate bloating, gas, and stomach cramps in people with inflammatory bowel disease (IBD. Though bananas may recover symptoms, the authors concluded.

Preserve Memory And Boost Mood

Bananas contain an amino acid that may help safeguard memory, improve a person’s capability to discover and remember things, and adjust mood.

Foods That Have More Potassium Than Banana

12 potassium-rich foods other than  banana are :


Avocados have turn out to be very popular and trendy — and with excellent grounds. Full with good fats, avocados are mainly a great source of vitamin K and folate. 

If you eat a full avocado, you will get 20% of your every day potassium requirements without a moment’s delay. Additionally, avocados may help individuals with hypertension, which increases their potassium and trim down their salt (sodium) intake. This advice is from a study called Dietary Approaches to Stop Hypertension (DASH). Additional research has confirmed the merits of potassium in falling blood pressure.

Avocados are low in sodium, like most fruit. A large portion of avocado gives 7 mg or only 0.5% of your recommended dietary admission (RDI) of sodium. Avocados are jam-full with supplements — just a large portion of an organic product gets you 10% of your every day potassium needs. They’re likewise plentiful in nutrient K and folate and may help bring down your circulatory strain.

Sweet Potatoes

Sweet potatoes have become an ever more accessible substitute for potatoes. They’re mainly nutritious ways of sustaining your potassium ingestion — one medium-sized sweet potato contains 541 mg or 12% of your Potassium AI. What else, sweet potatoes are low in fat and are a good source of complex carbohydrates and fiber. They’re also an excellent means of vitamin A, as one sweet potato provides over 400% of your RDI.


Decisively, spinach is one of the most supplement exceptional vegetables around. One cup of solidified spinach contains 540 mg of potassium or generally 12% of the AI. It additionally sneaks up all of a sudden with different supplements.

The comparable serving size contains 366% of your RDI for nutrient A, 725% for nutrient K, 57% for folate, and 29% for magnesium. In like manner, around three cups (100 grams) of raw spinach contain 558 mg of potassium, likewise about 12% of the AI. Recall that visually 100 grams of fresh spinach is significantly more on your plate than a similar sum solidified.


Watermelon is an immense, delectable natural product with grandiose water content. Just two wedges of watermelon (around 1/8 of a melon or 572 grams) will give you 640 mg of potassium, barely short of 14% of the AI.

The comparative serving size likewise contains 172 calories, 44 grams of starches, 3.4 grams of protein, 0.8 grams of fat, and 2.2 grams of fiber. What else, this lavish, red melon is an extraordinary wellspring of nutrients An and C, just as magnesium.

Coconut Water

Coconut water is an excellent, hydrating drink. You can look for it on the web. It’s an astounding regular option in contrast to sports drinks, as it contains critical electrolytes that assist draw with watering into your phones. Its natural sugars give vitality during exercise or recharge lost glycogen stores after.

One cup of coconut water contains 600 mg or about 13% of the AI for Potassium. Additionally, it’s a good source of magnesium, calcium, sodium, and manganese. It’s invigorating when served chilled with ice after a sweat-soaked exercise.

White Beans

The term white beans can allude to naval force (pea) beans, cannellini (white kidney) beans, great northern beans, or lima beans. Although bananas are appropriate for their potassium content, one cup (179 grams) of any of these beans has twice as much nourishment Potassium as one banana. One cup of ripe white berries gives you 829 mg of potassium — an incredible 18% of the AI (.One cup likewise gives 28–61% of the RDI for different B nutrients. Moreover, white beans are a great source of iron and plant-based protein.

As one cup (179 grams) alone contains almost 19 grams of fiber, they additionally happen to be very filling. White beans are fantastically adaptable and can without much of a stretch be added to your eating regimen, for instance, as an element for plates of mixed greens or stews. You can discover them on the web.

Black Beans

Black beans, otherwise called turtle beans, are staple nourishment in Central and South America. Back Beans are used in burritos and soups. You can even buy them on the web. Albeit white beans may have more potassium than black beans, the latter is up ’til now an extraordinary wellspring of potassium. One cup (172 grams) of dark beans gives you 611 mg or 13% of the AI.

In any case, as black beans contain phytates, which can decrease your body’s assimilation of minerals, not the entirety of that potassium is utilize. It’s hard to tell how much these phytates may influence the retention of minerals like potassium; however, in case you’re using dried beans, it’s ideal for dousing them overnight. This progression will help lessen the number of phytates.


Edamame, customarily eaten in Japan. These are immature soybeans served in the case. They also have more potassium in one cup than a banana. One cup (155 grams) gives 676 mg or only over 14% of the AI. Edamame has different supplements; however, most remarkably contain 121% of the RDI for folate per cup (155 grams). Likewise, they’re a great source of nutrient K, magnesium, and manganese.

Tomato Paste

Tomato glue is the effect of ripe tomatoes that are peeled and cut. This concentrated fixing adds excellent flavor to all tomato-based sauces and dishes. This concentrated fixing adds unique character to all tomato-based sauces and dishes. Only three tablespoons or around 50 grams contain 486 mg of potassium, which is simply over 10% of the AI.

Tomato glue is likewise a good source of nutrient C and lycopene, a useful plant compound. Watch out for tomato glues that have included sugars, added substances or additives. It’s prudent to pick the item with the least fixings.

Butternut Squash

Butternut squash is sweet-tasting winter squash. While a natural product, it’s riped like a root vegetable. One cup of butternut squash can give you 582 mg of potassium — over 12% of the AI. It’s additionally a great source of nutrients An and C and has littler measures of B nutrients, nutrient E, and magnesium. Butternut squashes can be cooked, bubbled, steamed, or cleaved up for use in healthy soups.


Potatoes are a bland root vegetable that remains staple nourishment in a few nations around the world. One potato (136 grams) can give 515 mg of potassium, which is 11% of the AI. In reality, one investigation announced that vegetables are the best dietary source of potassium, computing that a little prepared potato gives 738 mg of potassium or almost 16% of the AI. Regardless, there is a full scope of assortments of vegetables, and their potassium substance may rely upon the dirt where they are grown. As potatoes are eaten daily in numerous pieces of the world, they might be a key supporter of potassium consumption in individuals’ weight control plans.

Dried Apricots

Dried apricots are delivered utilizing got dried-out new apricots. They have a long period of practical ease of use and, for the most part, are emptied. Six dried apricots give 488 mg of potassium, which is over 10% of the AI. These natural products are additionally a good source of fiber and nutrients. An and E. Dried apricots are beautifully blended into muesli and are a solid tidbit on climbs or outdoor trips.

Related ArticleWhat Is Fat Protein Efficient?


Bananas are an incredible wellspring of potassium, and numerous other sound nourishments —,, for example, yams and beets — have more potassium per serving. The way to get enough potassium is to eat a proper scope of plant-based nourishment every day. Precisely, you could aim to incorporate a portion of the over 15 high-potassium nourishments in your eating regimen routinely to help support your admission.