41 Foods High In Potassium- Total List of Potassium Rich Foods

Are you looking for the Foods High In Potassium? Here is the complete list of potassium rich foods for your healthy life.

Potassium is one of the chemical elements. Its chemical properties are similar to sodium. Potassium ions are essential for the normal functionality of all living cells.

According to the World Health Organization (WHO), the recommended intake of Potassium is 3,510 mg of potassium per day [1]. WHO also states that most people in the world fail to meet this recommended intake.

The National Health and Nutrition Examination Survey (NHANES) recommends consuming 4,700 mg of potassium per day.

The survey conducted by National Health and Nutrition Examination Survey (NHANES) shows that the average potassium consumption for Americans is only 2,640 mg of potassium per day.

This survey also concludes that only 2% of the people in America meet this minimum consumption[2].

Foods High In Potassium List - Potassium Rich Foods

High sources of Potassium

The below sources are the high potassium foods.

  • Leafy Greens
  • Citrus Fruits
  • Root Vegetables
  • Fruits from vines

Normal potassium level in Human Body

According to the U.S. National Library of Medicine,

  • The normal range:  3.7 to 5.2 mEq/L.
  • Low Potassium level: Below 3.5 mEq/L.
  • High Potassium level: Above 5.5 mEq/L

Note: mEq/L = milliequivalent per liter

A Complete List of Foods High In Potassium

Here is the complete list of foods high in potassium with their calories.

foods high in potassium- list Potassium rich foods

Source: Nutrient values from Agricultural Research Service (ARS) Nutrient Database for Standard Reference, Release 17.

Health Benefits of Potassium

There are numerous health benefits associated with potassium. Here I listed the benefits of consuming potassium to your body and mind.

Better Brain Function

Potassium helps to send more oxygen to your Brain. Thereby it works more than usual.

Low risk of Cardio Problems

Potassium reduces the stress on your heart and arteries. It also reduces the Blood Pressure. It normalizes your heart beat rate.

Maintains the fluid content

Potassium helps to maintain the fluid on your body and balances the electrolyte content. It decreases the risk of kidney stone.

Healthy Muscle Function

Potassium helps to maintain a healthy muscle function. It repairs the damaged muscle cells and brings back to the normal function.

You can get Stronger Bones

Like calcium, Potassium is also necessary to maintain stronger bones. It helps the bones to observe correct minerals at the correct time to grow strong.

Maintains Good Blood Pressure

Potassium helps in maintaining balances blood circulation. Hence, your blood pressure level is in balance.

Increase the Metabolism

Potassium helps in increasing your body metabolism.

Better Nervous System

It helps the tissues in your nerves to function properly without any problem.

Boosts your mental Ability

Potassium intake would reduce your stress, depression, confusion, and anxiety.

Low potassium level

Low potassium level (less than 2.5 mmol/L) is medically called as hypokalemia. This indicates that the amount of Potassium in your blood is lower than the normal level.

Causes of Low Potassium

Here I listed the causes of low potassium content in your body.

  • Chronic kidney disease
  • Consumption of Excess Alcohol
  • Diabetic ketoacidosis
  • Diarrhea
  • Excessive laxative use
  • Excessive Sweating
  • Low intake of Folic acid
  • Usage of few Antibiotics
  • Vomiting
  • Water Pills

Symptoms of Low potassium

Here I listed the possible symptoms of low potassium content in your body.

  • Constipation
  • Fatigue
  • Muscle damage
  • Muscle spasms
  • Tingling

How to get rid of Low Potassium Deficiency ?

It’s simple. Take more amount of foods high in potassium to stay away from those deficiency diseases.

Consume the above-mentioned potassium rich foods and get rid of the deficiency problems. Your body will function as usual without any problem due to these foods.

Foods high in potassium are essential for your body to do its usual functions without any delay. Consume rich sources of potassium foods.

REFERENCES:

[1]. http://www.who.int/nutrition/publications/guidelines/potassiumintakeprintversion.pdf

[2]. http://www.ars.usda.gov/SP2UserFiles/Place/80400530/pdf/DBrief/10potassiumintake0910.pdf

About the author

Jessica West

She graduated with a Master’s Degree in Nutrition & Dietetics. She bridges the gap between science and real-world application by applying the latest research into his writing. She focusing on diet, exercise and weight management articles for AskMyHealth. She enjoys extensive traveling and stays fit by practicing yoga, doing body weight exercises and hiking.

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