11 Foods that are High in Potassium Beyond Leafy Vegetables

Potassium cannot garner as much interest as iron and calcium, but it’s also very essential for the wellbeing of the body. It’s considered responsible to get a healthier heart, and the appropriate function of the body’s nervous system, liver and kidney. Find out the top 11 foods that are high in potassium than green leafy vegetables.

Health Benefits of Potassium:

Based on a study conducted by Shiga University of Medical Science in Japan, if you’re a diabetic, a diet rich in potassium can allow you to shield your kidney and heart by slowing down the procedure for damage. Also, as sodium makes our body retain water, the potassium aids to remove extra water. So cutting back on salt, processed food and consuming potassium-rich foods will help tone the mid-waist section and decrease the dangers of stroke in the future. Read more about the health benefits of potassium.

In accordance with USFDA, the daily ingestion of potassium by an adult should be 4,700 milligrams per day. While the most vegetables include potassium, particularly green leafy vegetables such as kale, bok Choy, spinach, and Swiss chard to list a couple, there are several other sources also which will allow you to load up with this vital mineral. There are several fruits with potassium as well.

11 Foods that are High in Potassium:

1. Milk: Though vegetables and fruits are the best sources of potassium, the dairy products can additionally help adding the mineral to your own diet plan. A cup of whole milk contains more than 300 milligrams of potassium, while the very same quantity of nonfat milk comprises nearly 400 milligrams (in general, the more fat in the milk, lower the potassium levels).

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2. Acorn Squash: The acorn squash is a food that is packed in fiber, antioxidants, minerals, and vitamins — particularly potassium, with one cup cooked squash including nearly 900 mg. Roasting or steaming it can keep you from adding any unneeded fat. Cut it in half and scoop out the seeds, then slice it into rings, and finally roast it having a little salt, pepper, and brown sugar, It gets very sweet and tender. Children will adore it — and they can eat it just like a piece of watermelon!

3. Fish: The fish fans, rejoice: Most fish gives you at least 10% of daily recommended potassium. Specific fish – such as halibut, Pacific cod, wild salmon, and tuna — are far better sources than the others; a 3-Oz piece of the wild Atlantic salmon comprises around 500 milligrams of potassium. The most fish is also rich in vitamin D and omega-3 fatty acids. Ensure to buy assortments that feature low or no mercury, and stay away from breading or frying.

4. Avocado: This nutrient-dense food is rich in potassium – containing 975 milligrams in a single avocado – along with vitamins and heart healthy fats, plus is free of cholesterol and sodium. Fortunately, avocado is indeed versatile as you are able to integrate it into any meal. For breakfast, add it to your own morning smoothie.

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5. Kidney Beans: In case you like kidney beans, finding more methods to add them to your meals could possibly be just the thing you should obtain more potassium in your diet plan. Kidney beans certainly are an excellent supply of potassium, with more than 600 milligrams per cup. Other legumes high in potassium include pinto beans, soybeans, white beans, and lima beans.

6. Sun Dried Tomatoes: The fresh tomatoes include potassium, though you will get a lot more different forms of tomatoes such as tomato sauce, tomato paste, as well as tomatoes that are sun dried, which include more than 1,800 milligrams potassium per cup (or 40% of the daily suggested amount). When not loaded in oil it is low in fat, the sun-dried tomatoes also full of fiber, vitamin C, protein and helps encourage both immune and digestive system. They make a delightful addition to sandwiches and salads, and may be an excellent topping for the pizza night.

7. Sweet Potato: Steamed with the skin, and after that topped with seasonings and spices, it’s a treat throughout the chilly season. It’s stated that one cup sweet potato comprises about 1,000 mg potassium. You can even grill or bake them, or stuff them using a hot filling and cook them.

8. Banana: The mostly available fruit is often deemed as dull, but it definitely does not fall behind in terms of its well-being gaining properties. It isn’t without reason it is added to the breakfast cereals, fruit bowls and smoothies, or suggested to be consumed whole on a daily basis.

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9. Prunes: Yes, all of US understand the Middle East love prunes. But it’s about time, which you begin including it in the daily diet too. Not only they taste yummy and add nicely to changed flavors throughout the preparation of dishes, but are also packed with potassium as well as other essential nutrients. What is more? They’ve been beneficial to the bones also!

10. Pistachios and Other Nuts: A healthier diet strategy means adding nuts in the diet since they’re small nutriments power house. While almonds are being regarded as medical booster, but when it comes to potassium content, pistachios are just leaving it miles behind. 100 grams of pistachios comprise about 1,000 mg of potassium. Other nuts such as cashews, almonds, hazelnuts etc. are excellent sources also.

11. Flaxseeds: Among each of the heath gaining properties, these superb seeds are also packed with potassium. The simplest way to eat them is uncooked, ensuring that you just chew the seeds carefully. A lot of folks also prefer to soak them in water or powder them to take advantage of the nutrients.


The potassium is a vital mineral for the body and now you know the 11 foods that are high in potassium. Do you like to add more foods in this list? If so, then feel free to comment on this post and share with your friends.

Watch this video, which reveals the potassium rich foods.



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