Best Source of Potassium - Every Nutrient
Potassium rich food

Best Source of Potassium

Eating foods that are high in potassium can help to prevent conditions such as strokes, osteoporosis, hypertension, and kidney stones. Foods high in potassium include: bananas, baked potato with skin, plums, prunes, raisins, lima beans, spinach, and tomato juice.

What is Potassium?

Potassium, also known as an electrolyte, is an essential mineral in human nutrition.

Function of Potassium:

Potassium maintains fluid and electrolyte balance, and helps the kidneys to function normally. It also plays an important role in cardiac, skeletal, and smooth muscle contraction. Therefore, it’s an important nutrient for normal heart, digestive, and muscular function.

Deficiency of Potassium:

There are several conditions that can lead to potassium deficiency including: excessive use of sodium, diarrhea, vomiting, excessive sweating, malnutrition, use of diuretics, drinking coffee and alcohol on a regular basis, magnesium deficiency. The elderly are at risk of potassium deficiency because of the decreased kidney function that often occurs as one ages.

Note: A variety of medical conditions can lead to the symptoms mentioned above. Therefore, it is important to have a physician evaluate them so that appropriate medical care can be given.

Toxicity (Potassium Overdose):

Taking high doses of potassium causes diarrhea, nausea, muscle weakness, slowed heart rate, and abnormal heart rhythm. Having too much potassium in the blood is called hyperkalemia, and individuals who have this condition should not use potassium supplements.

Caution: Eating natural foods that are high in potassium is the safest and healthiest way to get an adequate supply of the nutrient. Due to risk of toxicity, individuals should always consult with a knowledgeable healthcare provider before starting doses of supplements. Before giving supplements to children, it is recommended that you first consult with their pediatrician. Also, some supplements may interfere with medications. If you are taking medication, it is recommended that you consult with your physician before taking any supplements. All supplements should be kept in childproof bottles and out of children’s reach.

Potassium Food Chart (List of Foods High in Potassium):

Potato, baked, with skin, 1 medium – (926 mg)
Plums, dried (prunes), 1/2 cup – (637 mg)
Raisins 1/2 cup – (598 mg)
Prune juice 6 fluid ounces – (528 mg)
Lima beans, cooked, 1/2 cup – (485 mg)
Acorn squash, cooked, 1/2 cup – (448 mg)
Banana 1 medium – (422 mg)
Spinach, cooked, 1/2 cup – (420 mg)
Tomato juice 6 fluid ounces – (417 mg)
Orange juice 6 fluid ounces – (372 mg)
Raisin bran cereal 1 cup – (362 mg)
Artichoke, cooked, 1 medium – (343 mg)
Molasses 1 tablespoon – (293 mg)
Tomato 1 medium – (292 mg)
Sunflower seeds 1 ounce – (241 mg)
Orange 1 medium – (237 mg)
Almonds 1 ounce – (200 mg)

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