What are Some Potassium Rich Foods?

Jessica Ellis

Potassium is a mineral that can provide health benefits for the human body. In regulated quantities, potassium helps boost muscle contraction, aiding recovery after muscle strain. It also provides the body with proper transportation and distribution of liquids, keeping a proper level of hydration. Exercise nuts, people in physically strenuous jobs, and anyone looking to maintain total body health should make sure they eat a few potassium-rich foods each day.

Prunes contain potassium.
Prunes contain potassium.

For fruit lovers, a virtual salad of potassium-rich foods is available. Bananas, apples, cantaloupe, and pears all carry high levels of the mineral. Some fitness experts recommend eating a banana, or fruit-filled smoothie after working out. Not only will this serve as a healthy, refreshing post-workout snack, adding bananas, pineapples, or mangoes will boost potassium levels and help muscles recover more quickly.

The beans in chili can pack a lot of potassium.
The beans in chili can pack a lot of potassium.

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Lentils, beans and peas are all examples of potassium-rich foods. Brew up a hearty soup or stew filled with lima, kidney or pinto beans combined with lentils for a fabulous winter lunch. Even baked beans and chili can be potassium-rich foods, all working to help your body maintain healthy functioning level.

Beans are rich in potassium.
Beans are rich in potassium.

Potassium-rich foods also dwell in the vegetable kingdom, although some are much more beneficial than others. Leafy green veggies are a great source of any number of nutrients, including potassium. Throw together a salad of spinach, tomatoes and avocado for a hearty dinner full of potassium. Winter squash, such as pumpkins, acorn or butternut squash, can also provide a healthy dollop of the mineral, but be aware: potassium is often contained in the skin of the vegetable, so be certain to avoid paring the skin when possible.

Butternut squash contains potassium.
Butternut squash contains potassium.

Snack foods may not always be great for the waistline, but a variety of potassium-rich foods can made healthy, between meal snacks. Almonds, peanuts, and Brazil nuts all contain healthy doses of potassium. For those who like sweet healthy snacks, potassium is present in raisins, prunes, and figs.

A banana-orange smoothie.
A banana-orange smoothie.

Healthy people should maintain their potassium intake carefully, as overdose is possible. It is likely that just feasting on potassium-rich foods will provide the body with the needed mineral, but check potassium levels in any vitamin supplements. The United States Department of Agriculture (USDA) recommends an adult daily intake of potassium not exceeding 4700 mg. By balancing any vitamin intake with delicious, potassium-rich foods, most healthy adults can get the needed requirements without any harmful overdosing effects.

Spinach and tomatoes are considered potassium rich foods.
Spinach and tomatoes are considered potassium rich foods.
Bananas are rich in potassium.
Bananas are rich in potassium.
Cantaloupe contains potassium.
Cantaloupe contains potassium.
Kiwis are packed with potassium, a mineral that helps the body maintain proper levels of hydration.
Kiwis are packed with potassium, a mineral that helps the body maintain proper levels of hydration.
Raisins are a good source of potassium.
Raisins are a good source of potassium.
Pears are a good source of potassium.
Pears are a good source of potassium.
Bananas.
Bananas.
Avocado is high in potassium.
Avocado is high in potassium.
Apples are a potassium-rich food.
Apples are a potassium-rich food.
Spinach.
Spinach.
Lentils are high in potassium.
Lentils are high in potassium.

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Discussion Comments

Mae82

Dried apricots are a great snack and very high in potassium. Does anyone know any other snack foods or drinks that I could have that would make a great potassium-rich addition to my day?

letshearit

For anyone taking diuretic medications, potassium rich foods are very important. Often the pills taken to flush the body of extra water also result in potassium loss, so you should try to add some extra potassium into your day.

For a wonderful fruit smoothie, high in potassium, I recommend blending bananas with some kiwi and watermelon. You can use a plain yogurt for your base. It tastes amazing and makes upping your potassium intake easily.

santarosa

Potassium is important for normal heart function and the nervous system. People with heart problems should consider eating foods high in potassium because treatment usually involves medications that get rid of excess fluid, and can cause potassium loss.

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