10 Foods High In Potassium To Improve Your Family’s Health
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10 Foods High In Potassium You Don’t Want To Miss

Written By: Lakshmi Jaisimha
7 August 2022

Potassium is a blessing in this era where illnesses are slowly conquering the world. This nutrient is an essential electrolyte that takes care of your blood pressure while preventing issues like kidney stones, osteoporosis, and stroke. 

The best way to take advantage of these health benefits is to add foods high in potassium to your regular diet. But what foods are high in potassium?

10 Potassium-Rich Foods To Help You Nourish Yourself And Your Family

1) Bananas

A native of Southeast Asian countries like Malaysia and the Philippines, bananas are famous for their potassium content. 

The US Department of Agriculture states that 100g of bananas have 358 mg of potassium, plus enough Vitamin B6 and C. 

Together these nutrients help regulate a person’s blood pressure by easing the tension in the walls of your blood vessels. Thus, helping protect the heart. 

While bananas are great for health, people with type 2 diabetes must take them only after consulting a dietitian. That’s because bananas are high in carbohydrates and thus cause a rapid spike in blood sugar levels.

2) Potato

Originated in South America and Northern Europe, Potatoes are full of nourishment. They contain vitamins C and B6 along with folate and carbs while being a food high in potassium. For every 100 grams, you get 370 mg of potassium to help improve your health. 

Now potatoes might not be a good choice when treating obesity or diabetes because of the high amount of simple carbs they contain. But when consumed in moderation, they can help maintain your heart health thanks to potassium’s ability to relax your blood vessels.

Don’t drink too much potato juice, as it can cause diarrhea or bloating. Plus, it may even cause glycoalkaloid poisoning, which may further lead to gastrointestinal problems.

And if possible, choose sweet potatoes instead of regular ones.

3) Black Beans

With 330mg of potassium in every 100g of black beans, you can manage your diabetes, low blood pressure, obesity, and even prevent cancer. That’s because black beans not only contain potassium, but a good amount of protein, fiber, iron, zinc, and copper like minerals that help keep your health in check. 

Keep the amount of black beans you consume moderately. Otherwise, it can cause intestinal discomfort and gas in some people due to its hard-to-digest components.

4) Beets

Similar to black beans, beets are high in potassium foods. They have around 300mg of potassium in every 100g serving. But, they are different from black beans considering the various nutrients like vitamin A, vitamin C, folate, and manganese that it contains. 

While nutrients like vitamins a and c are great for immunity, folate and manganese keep your brain and heart healthy. They ensure that the arteries and other organs stay undamaged by bad elements like free radicals.

Note that pregnant women must avoid beets. Also, people vulnerable to having kidney stones should avoid consuming it to prevent the risk.

5) Avocados

Thanks to their origin in Central America, avocados are available to the whole world as one of the healthiest superfoods you can consume. With a potassium content of 485 grams in every 100 grams, with vitamins c and e, avocados help keep you nourished. 

Apart from being high in potassium food, Avocados are famous as one of the best meals you can eat on a keto diet. They are full of healthy fat and contain almost no carbs, which makes them perfect for a low-carb diet. 

The fat in avocados not only helps lose weight but also regulates blood sugar levels. Potassium, on the other hand, reduces calcium loss in the bones, thus helping strengthen them.

Make sure you consult your doctor before consuming them, as avocados may trigger an allergic reaction in some people.

6) Watermelon

I believe the Indians and Chinese are lucky bunches because their countries are the top watermelon-producing nations. 

Now watermelon is not a food high in potassium like the ones we mentioned above. A 100g quantity would bring you only 112 mg of potassium to take advantage of. 

Yet, it’s a healthy amount that makes it a worthy pick on this list.

Additionally, watermelons are full of vitamin A, vitamin B5, iron, and not to mention, loads of water.

Hydration – in addition to these nutrients, can help you lower your blood pressure and even reduce the risk of cancer. 

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Because of their ability to keep you full for longer, watermelons can also help you to lose weight. 

Beware though. You should avoid consuming watermelon if you’re trying to lose weight on a keto diet. The low-carb diet doesn’t allow too many carbs. Unfortunately, watermelons are high in natural sugar. It may not be as damaging as regular sugar, but it certainly doesn’t fit any keto diet plan.

Also, avoid eating it in large amounts. Too much watermelon can lead to bloating, diarrhea, and gas in the body. 

7) Almonds

Want to control your blood sugar and cholesterol levels while decreasing the risk of neurological diseases like Alzheimer’s? Make having almonds a part of your daily routine. 

With over 700 mg of potassium in every 100g, almonds are super high in potassium. They help you avoid electrolyte imbalance inside your body’s cells. 

Plus, they have enough vitamin E, biotin, and fiber to help improve your brain health, digestion, and hair health. 

Note that people with kidney stones must avoid consuming almonds. That’s because almonds – like most nuts – contain oxalate that can cause stone formation. 

8) Sunflower seeds

Topping this list is sunflower seeds. With 850 mg of potassium in every 100 grams, sunflower seeds are the ultimate superfood. Unlike many others on this list, it is quick and easy to consume too. 

Along with Vitamin B1, healthy fats, Selenium, Zinc, and many other electrolytes, sunflower seeds make a great addition to any keto diet plan. Not only do they help keep your energy levels high, but they also help you stay clear of keto flu symptoms

Such healthy seeds can work as a medicine to reduce inflammation in your body and thus help prevent obesity and joint pain. 

They are also great for immunity – a must in this Covid-stricken world. 

9) Apricots

With 259 mg of potassium in every 100g, Apricots are one of China’s good products. With Vitamins A and C, plus extensive amounts of antioxidants, fiber, and calcium, these fruits help reduce bloating and regulate blood pressure. They keep both your bones and gut healthy too. 

However, you should avoid ingesting apricot seeds as they may cause cyanide poisoning. Otherwise, this poisoning may lead to seizures, low heart rate, and even cardiac arrest.

10) Broccoli

It may not be delicious, but broccoli is a food high in potassium. It has 316 mg of potassium in every 100-gram serving. In addition, it has folate, manganese, carotenoids, and iron. These nutrients help improve your eye health, reduce cholesterol, and even prevent cancer. 

Summing Up

Bananas, potatoes, beets, and watermelon are great additions to your diet if you’re looking to avoid a potassium deficiency.

In case you are following a keto diet or have diabetes, choose avocados, black beans, sunflower seeds, broccoli, almonds, or apricots. 

If these don’t suit as well for some reason, you can go with coconuts, coconut water or spinach as they too are foods high in potassium.

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