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11 Potassium Rich Foods List to Include in Your Diet

Looking for potassium rich foods list? Potassium is an essential component of our body that is mainly avoided and underestimated by us. This is an electrolyte that helps to maintain the blood level and regulate muscle cells and send signals. It also regulates the electrolyte balance with positive ions, and lack of potassium can cause various issues to the body.    

The CDC Centers for Disease Control and Prevention announced that a diet rich in potassium with less sodium could decrease blood pressure and reduces cardiac stroke and sudden attack. 

Potassium is also essential for our nervous system, and banana is a good source of potassium, but with that, many other foods also contain potassium, so let’s see what are they:-   

Potassium Rich Foods List

Please don’t use potassium supplements; instead, obtain your potassium from the foods you consume. Here is the Potassium-rich foods list below-

1. Yogurt 


Yogurt is an effective source of potassium that has good bacteria for the gut system. This fermented natural product has many health-related advantages. 

Eating 1 bowl of yogurt can improve digestion, reduce constipation, provoke bone health, etc. you can add many favorite fruits in yogurt and eat this in breakfast.    

2. Potatoes


Potatoes contain enough potassium that you need daily, and baked potatoes are the best options for fried. 

Bake a medium-sized potato with its skin and sprinkle some seasoning and olive oil, and regular consumption can complete the potassium amount. 

Make sure to avoid French fries due to high salt and oil, and they are less healthy.  

3. Leafy Greens (including spinach)

 Leafy Greens (including spinach)

Leafy green vegetables are the most nutritious and healthy option for fulfilling all the needed components. 

Spinach is a perfect choice that adds 18% potassium, iron, manganese, calcium, and other beneficial nutrients. 

These all factors are effective for bones, eyes, metabolism, and of course, immunity. Serving 1 bowl of spinach would be a healthy decision.    

4. Prunes and Prune Juice


Prunes and prune juice both are readily available that have enough potassium that you need daily. 

You can have canned prune juice or also prepare it at home. People love to use dried prunes, and you can add them to various dishes. 

Prunes or dried plums are rich in fiber and antioxidants and quickly cure constipation and other digestive disorders.   

5. Sweet Potatoes

Sweet Potatoes

Sweet potatoes are an excellent source of potassium. Consuming a large sweet potato contains 180gm of potassium and other nutrients like manganese, vitamin C, vitamin B6, and antioxidants. 

You can do various experiments with that but do not fry them and add much salt or sugar. Baked sweet potatoes are far better than frying.  

6. Avocado


Avocados are also unique, delicious fruits and include excellent components like vitamin C, K, vitamin B6, folate, antioxidants, fiber, and potassium, of course. 

You can get 20% of potassium from a medium-sized avocado. The antioxidants and minerals reduce metabolic syndrome, improve digestion and heart health, and less- calories manage weight. 

Avocados are readily available, and you can make several dishes or eat them.    

7. Bananas


We all know banana is a superfood and rich in potassium. A single banana contains 422mg of potassium. Banana is a delicious fruit, and you can use it for making various smoothies, cookies, cakes, and eat this simple. Banana contains fiber, manganese, vitamin B6, and antioxidants. 

You must know when and how much banana you must eat in one day, and you can also check out from our articles we have published about a banana. 

Eating ripped bananas with brown spots is high in sugar content and easy indigestion so that you can go with them.     

Also Read: Best Foods for Diabetics to Eat

8. Tomato


Tomato, tomato, sauce, or tomato juice are loaded with various minerals and vitamins like vitamin A, vitamin C, vitamin B6, iron, potassium, and copper. 

Using fresh tomatoes in your daily meals can be a wise decision to fulfill the daily needs of nutrients and other components. 

You can use tomato puree as well. People use canned tomato puree, but we suggest you prepare it using fresh tomatoes with some olive oil and herbs. 

In a study, it has been proved that people who consumed tomato juice regularly for two months found improvement in their health. They have seen reduced LDL levels, and inflammation, and insulin resistance.           

9. Dates


Dates are also a stunning ingredient that can be eaten fresh or in a dry form. Dates have fiber, potassium, manganese, carbs, protein, copper, magnesium, and other beneficial nutrients and minerals. 

This tiny delicious fruit is worthy of regular consumption, and you can eat them as you like or add them to your breakfast bowl and enjoy.  

10. Raisins


Raisins are also a great choice of potassium, fiber, vitamins, and minerals, and eating them regularly can have many other benefits for your overall health. 

You can eat them or use soaked raisins or add them into a pudding, cookies, or a smoothie. Though raisins are sweet and count calories, so consume them in a small amount.   

11. Beans


Beans and lentils are rich in potassium, especially white beans that are the heartbeat of English breakfast. 

Only one cup serving of white beans has 825gm of potassium. These beans are loaded with antioxidants, folate, iron, thiamine, manganese, fiber, and protein. 

Those factors are worthy for the heart, reduce inflammation, digestive system, and help in diabetes.     

In Closing

Many other super fruits and ingredients are the best source of potassium, like dried apricots, lentils, vegetables like carrots, oranges, pomegranate, passion fruit, tangerine juice, etc. 

Seafood is also a good choice for those who love it. Try to make a balanced diet, and if you are feeling excess fatigue, hypertension, weakness, it may be a sign of lack of potassium in the body. 

If you are already eating such veggies and lentils, then avoid extra potassium consumption. 

Only in America, people have feeling various health issues due to a lack of potassium. Several choices are available that are deliciously healthy and easy to prepare, and cheaper, so you can use them without any side effects. 

We hope this article on potassium rich foods list would be helpful for you.

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Dr Maria

MD. Board Certified physician. Fellowship In Family Medicine UK. 8 years of medical experience in Lifestyle-related health disorders. Graduated from AIIMS – All India Institute Of Medical Science, INDIA

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