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. A high potassium intake reduces the risk of overall mortality by 20 percent. It also decreases the risk of stroke, lowers blood pressure, protects against loss of muscle mass, preserves bone mineral density and reduces the formation of kidney stones.
The primary functions of potassium in the body include regulating fluid balance and controlling the electrical activity of the heart and other muscles. This MNT Knowledge Center article provides an in-depth look at recommended intake of potassium, it’s possible health benefits, reliable sources of potassium, the effects of consuming too much or too little potassium and any potential health risks of consuming potassium.
Potassium supports blood pressure, cardiovascular health, bone strength, and muscle strength. Beet greens, white beans, soy beans, and lima beans are the foods highest in potassium. Potassium deficiency can lead to fatigue, weakness and constipation. It can escalate to paralysis, respiratory failure, and painful gut obstructions.
Reasons for Low potassium
2. Formation of an Ileostomy as a result of bowel surgery.
4. Presence of villous adenoma which is a kind of colon polyp that leads to potassium leak from the colon.
5. Use of laxatives.
Many fresh fruit and vegetables are rich in potassium:
• Bananas, oranges, cantaloupe, honeydew, apricots, grapefruit (some dried fruits, such as prunes, raisins and dates, are also high in potassium)
• Cooked spinach
• Cooked broccoli
• Sweet potatoes
Food rich in potasium
Avocados are jam-packed with nutrients only half a fruit gets you 10% of your daily potassium needs. They’re also rich in vitamin K and folate and may even help lower your blood pressure. If you eat a whole avocado, you’d get 20% of your daily potassium needs at once. What’s more, avocados may help people with high blood pressure, which are often told to increase their potassium and reduce their salt (sodium) intake.
2. White beans:
The high fiber and antioxidant content of beans may help decrease inflammation, improve colon health and reduce the risk of heart disease and diabetes. What’s more, a large review including nearly 250,000 people found that increasing potassium intake by 1,640 mg (about 35% of the RDI) per day decreased the risk of stroke by 21%. Beans and lentils are good sources of potassium, with one cup (179 grams) of white beans providing 18% of the RDI. They are also packed with fiber, protein and other vitamins and minerals.
3. Sweet potato:
Sweet potatoes are a great way of adding more potassium to your diet. Just one medium-sized specimen doles out 12% of the AI, as well as some protein, fiber and vitamin A. They’re an especially nutritious way of supporting your potassium intake — one medium-sized sweet potato contains 541 mg or 12% of your potassium AI. Most of a potato’s potassium is found in the flesh, but about one-third of the potassium content is concentrated in the skin. A large sweet potato (6.3 ounces or 180 grams) provides 18% of the RDI. Yet potatoes and sweet potatoes are not just good sources of potassium. They are also high in vitamin C, vitamin B6 and manganese.
4. Dried Apricot:
Several dried fruits are high in potassium. Apricots are a bright orange fruit that people may eat either fresh or dried. Half a cup of dried apricots contains 1,101 mg of potassium. These fruits also provide other key nutrients, such as iron and antioxidants. When purchasing dried apricots, a person should look for those that contain no added sugar. They can eat dried apricots as a snack or add them to salads or main meals.
Yogurt is a great source of calcium, riboflavin and potassium. One cup (245 grams) of this creamy treat provides you with 11% of the RDI for potassium. Because yogurt is a fermented food, it also contains bacteria that may benefit gut health.
6. Leafy greens:
Leafy greens are some of the most nutritious foods available. One study found that eating a serving per day of leafy green vegetables may help slow age-related cognitive decline. Leafy green vegetables are low in calories and contain many vitamins and minerals. Most also provide a good amount of potassium.
Spinach provides more potassium per serving than a banana about 12% of the AI per one cup (156 grams) frozen or three cups (100 grams) fresh. This vegetable also packs vitamins A and K, as well as folate and magnesium.
8. Sea food:
Fish and shellfish contain heart-healthy omega-3 fats. The American Heart Association recommend eating fish (particularly fatty fish) at least twice a week. Certain types of seafood are also good sources of potassium.
Beets are also rich in folate and manganese. Plus, the pigment that gives beets their rich color acts as an antioxidant, which may help fight oxidative damage and inflammation. Beets are also high in nitrates, which may improve blood vessel function, high blood pressure and exercise performance. Beets are a good source of potassium, containing 11% of the RDI per cup (170 grams). They also contain antioxidants and nitrate, which may provide further health benefits.
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.
A deficiency in potassium causes fatigue, irritability, and hypertension (high blood pressure). Unless you are on dialysis or have a special condition, an overdose of potassium from natural sources is nearly impossible. Signs of high potassium blood levels include weakness, paralysis and heart palpitations.
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