What Vegetables Have High Potassium

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What Vegetables Have High Potassium? Potassium is an essential mineral needed by the human body. Dietary supplements are one of the best ways to ensure that you’re getting enough potassium in your diet. In this article I will be listing vegetables high in potassium, what you can do with vegetables high in potassium and the health benefits of them.

10 Foods That Are High in Potassium

avocado toast has potassium

Potassium is largely ignored. Most individuals don’t give this undervalued mineral much thought (if they think about it at all).

However, it’s a crucial nutrient that we don’t receive nearly enough of. Discover why you require potassium in your life—as well as where to find it—by reading on. To help you incorporate more potassium into your diet, registered dietitian Anna Taylor, MS, RDN, LD, provides a few of the best sources of the mineral.

Potassium daily intake (and why it matters)

A mineral called potassium is essential for the health of your heart, kidneys, muscles, and nerves. Low potassium levels can cause your blood pressure to rise, increase your chance of developing kidney stones, and even rob your bones of calcium.

According to Taylor, diets low in sodium and high in potassium-rich foods may lower the risk of high blood pressure and stroke.

Despite its significance, many people do not get enough potassium in their diets. In fact, it is specifically mentioned as a “nutrient of public health concern” in the Dietary Guidelines for Americans.

What potassium intake is recommended? According to Taylor, the recommended daily intake for women is 2,600 milligrams and for men is 3,400 milligrams. Fun fact: In 2019, the National Academies of Sciences, Engineering, and Medicine revised the recommendation from the previous 4,700 milligrams per day. So getting your recommended daily intake of potassium is now even simpler.

Potassium-rich foods

Ready to boost your intake? Taylor suggests adding these potassium powerhouses to your diet.

1. Potatoes

Spuds are a wise choice, but make sure to keep the nutrient-rich skins on. With the skin on, a medium cooked potato has more than 900 mg of potassium. a skinned sweet potato? 500 milligrams or more.

2. Legumes

A good source of potassium is beans. Each half-cup portion of white beans and adzuki beans has about 600 milligrams. Each half-cup of pinto, navy, lima, and great northern beans has more than 350 milligrams. Lentils and soybeans, commonly known as edamame and wonderful, are other excellent sources of potassium.

3. Juices

Since whole fruits are a good source of fiber, people frequently choose them over liquids. Don’t fully discount juice, though. Both prune juice and carrot juice are high in potassium, with a cup of carrot juice containing about 689 milligrams and a cup of prune juice containing over 700 milligrams.

Pomegranate juice and orange juice, both of which provide about 500 milligrams per cup, are also excellent choices. However, Taylor advises limiting your intake due to the sugar concentration.

4. Seafood

In a 3-ounce filet, popular fish like salmon, mackerel, halibut, tuna, and snapper each contain more than 400 mg of potassium. Do you prefer chowder? You can consume more than 500 milligrams with just 3 ounces of canned clams.

5. Leafy greens

Popeye had a good point. Potassium levels in cooked spinach can reach 400 milligrams per half cup meal. Beet greens have more than 600 milligrams and Swiss chard has more than 450 milligrams in the same amount.

6. Dairy

You are aware that dairy is an excellent source of calcium. It turns out to be a fantastic source of potassium as well. Around 350 to 380 milligrams of potassium are found in one cup of low-fat or skim milk. Additionally, a cup of plain yogurt contains more than 500 milligrams (not to mention protein and healthy probiotics).

7. Tomatoes

A cup of chopped tomatoes delivers more than 400 milligrams of potassium, while a cup of tomato juice or tomato puree more than 500 milligrams. Concentrated tomato paste is even richer in the mineral, with more than 650 milligrams per quarter-cup (marinara sauce, anyone?).

8. Bananas

These yellow fruits may be the best-known source of potassium. Indeed, one medium banana contains about 422 milligrams. Banana’s cousin, the plantain, is also a potassium-rich pick.

9. Other fruits

Bananas aren’t the only fruits filled with potassium. Cantaloupe, dates, nectarines and oranges all have more than 250 milligrams per half-cup serving. Dried peaches, apricots, prunes and raisins are good sources as well.

10. Avocados

As if you needed another reason to reach for the guacamole, a half-cup serving of creamy avocado contains about 364 milligrams of potassium.

From fruit salad to avocado toast, a fancy fish dinner to a bowl of tomatoey spaghetti, there are so many great ways to get your fill of potassium. Your health — and your taste buds — will thank you.

How Potassium Can Help Control High Blood Pressure

Knowing potassium’s heart-healthy advantages

Because potassium mitigates the effects of sodium, foods high in potassium are crucial for treating high blood pressure (HBP or hypertension). You lose more salt through urine the more potassium you consume. Additionally, potassium helps to reduce blood artery wall tension, which further lowers blood pressure.

In adults who are otherwise healthy but have blood pressure above 120/80, increasing potassium through diet is advised. Patients with kidney illness, any condition that alters how the body manages potassium, or those taking specific drugs may experience negative effects from potassium. Your doctor should be consulted before deciding whether or not to take too much potassium.

Potassium and your diet

A typical adult should consume 4,700 milligrams (mg) of potassium daily.

Several of the DASH (Dietary Approaches to Stop Hypertension) diet’s components, including fruits, vegetables, fat-free or low-fat (1%) dairy products, and seafood, are excellent sources of potassium in nature. A medium banana, for instance, contains roughly 420 mg of potassium, and a half-cup of simply mashed sweet potatoes contains 475 mg.

Other potassium-rich foods include:

  • Apricots and apricot juice
  • Avocados
  • Cantaloupe and honeydew melon
  • Fat-free or low-fat (1 percent) milk
  • Fat-free yogurt
  • Grapefruit and grapefruit juice (talk to your healthcare provider if you’re taking a cholesterol-lowering drug)
  • Greens
  • Halibut
  • Lima beans
  • Molasses 
  • Mushrooms
  • Oranges and orange juice
  • Peas
  • Potatoes
  • Prunes and prune juice
  • Raisins and dates
  • Spinach
  • Tomatoes, tomato juice and tomato sauce
  • Tuna
picnic with grandpa and his grandkids

Potassium is only one component of a well-rounded plan for blood pressure health

Food extra potassium should be linked with attempts to cut back on excess salt as well as other good eating and lifestyle practices in order to reduce the blood pressure-raising effects of sodium.

Is it possible to have too much potassium?

In patients with kidney diseases, too much potassium might be dangerous. Too much potassium may accumulate as kidney function declines and its ability to eliminate potassium from the blood.

High potassium levels frequently don’t have many symptoms, similar to high blood pressure (hyperkalemia). A high potassium intake might result in nausea, a weak, low, or irregular pulse, and fainting.

Before ingesting any over-the-counter potassium supplement, seek medical advice. Before using salt replacements, which can increase potassium in those with certain medical disorders and those using ACE inhibitors for high blood pressure, you should also consult your doctor.

 Foods High In Potassium Really Good For Lowering Blood Pressure?

High blood pressure, or hypertension, is a leading cause of heart disease, strokes, and kidney failure. In the United States, almost half of the adults have high blood pressure, yet, according to the CDC, only about one in four adults with hypertension have it under control, largely due to diet. The average American diet has way too much sodium and not nearly enough potassium.

And this is a problem because potassium actually is very helpful in lowering blood pressure. But be careful because a high potassium diet is actually not for everyone, as we will discuss. So today, we’re going to talk about high potassium foods, and I’m going to answer the question: Are these 21 high potassium foods really good for lowering blood pressure? Keep reading.

Daily Potassium Requirement

Numerous studies have shown that low potassium levels are in fact linked to both elevated blood pressure and a higher risk of stroke. And the majority of Americans consume less than half of the 4,700 mg of potassium that is needed daily for an adult. Because you excrete more sodium when you consume more potassium, high potassium diets can help decrease blood pressure.

When you consume a diet high in potassium, your body is able to expel more sodium through the urine. High sodium levels are obviously bad for blood pressure. Additionally, potassium has the tendency to alleviate blood vessel tightness. This aids in blood vessel relaxation, which decreases blood pressure as well.

A High Potassium Diet Is Not For Everyone

Please use caution while consuming foods high in potassium because not everyone should follow a high potassium diet. For instance, if you have severe kidney illness, your doctor will likely advise you to reduce your potassium intake because you may have trouble excreting potassium. Additionally, imagine you’re taking medications like ACE inhibitors, angiotensin receptor blockers, and aldosterone inhibitors like spironolactone that cause your body to have excessive levels of potassium. In that situation, you should also speak with your doctor because you probably need to restrict the amount of potassium you consume.

Then there are others who have specific conditions or illnesses that result in high potassium levels. Again, these folks shouldn’t consume a lot of potassium. When changing your diet, always talk to your doctor. However, if you are an average American adult and have high blood pressure, defined as 120 over 80, you should try to boost your potassium intake and aim for at least 4,700 milligrams per day.

21 Foods High In Potassium For Lower Blood Pressure

banana

1.  Bananas

I’m sure you’ve heard that bananas are a rich source of potassium, and they are. One medium banana has about 425 milligrams of potassium. Here’s the issue. If you were to solely depend on bananas for your daily potassium intake, you would have to take in like 10 bananas. So bananas are high in potassium, but unfortunately, they’re also high in sugar, carbs, and calories.  So if you’re trying to maintain a healthy weight, this could be an issue, so you want to also rely on other sources for your potassium intake.

2. Tomatoes and Tomato Juice

These two foods contain high potassium levels and can lower your high blood pressure. To ensure freshness, you should check the tomatoes before bringing them in. You want fresh, not canned, tomato juice. Because canned tomatoes and juice sometimes have high salt levels, their intended effect of decreasing blood pressure by potassium will be defeated.

3. Oranges and Orange Juice

Oranges and orange juice are also very rich in potassium and can help to decrease your blood pressure. However, you again want to make sure that the orange juice is fresh and not from concentrate because it will have added sugar. And we know that too much sugar can actually lead to weight gain and high blood pressure.

4. Grapefruit and Grapefruit Juice

Grapefruit is definitely a high source of potassium. Here’s the issue. Grapefruits and grapefruit juice can interact with certain medications like certain cholesterol-lowering medications, so you want to consult with your physician when choosing this high potassium food to help lower your blood pressure.

5. Apricots and Apricot Juice

Apricots and apricot juice are high potassium foods that can help reduce blood pressure. In fact, just one cup of sliced apricots has 427 mg of potassium, and one cup of apricot juice has about 149 mg of potassium. Dried apricots are also an excellent source of potassium and just a half cup of dried apricots has over 1100 mg of potassium!

foods high in potassium

6. Kiwi

A single kiwi has roughly 215 milligrams of potassium. In addition, kiwis are a fantastic source of fiber and antioxidants, both of which have been linked to improved heart health.

7. Nectarines

Only 63 calories and 285 mg of potassium are found in one medium nectarine. Nectarines are a wonderful option if you’re looking for a low-calorie, high-potassium snack to help lower your blood pressure.

8. Cantaloupe and Honeydew

Both cantaloupe and honeydew are great sources of potassium with one cup of cantaloupe containing about 473 mg of potassium and one cup of diced honeydew melon containing around 388 mg.  Just be careful when enjoying your cantaloupe and your other melons because there are certain cultures that enjoy adding salt to melons. However, when you add the salt, that sodium will counteract the good work of the potassium, and so you want to eat your melon and all of your fruits fresh.

9. Prunes and Prune Juice

Prunes and prune juice are wonderful if you’re seeking for a high potassium food that’s also a decent source of fiber. Potassium content per cup varies between 1274 mg in one cup of pitted prunes to 707 mg in one cup of canned prune juice. Additionally, dried prunes or plums are a significant source of potassium, offering roughly 700 mg in just 1/2 cup.

10. Raisins

1/2 cup of raisins provides nearly 600 mg of potassium and they’re also a good source of fiber and other nutrients like iron. When you need a quick potassium boost, raisins are a terrific option. They are also portable, so you can carry them with you everywhere you go.

7 Foods Higher in Potassium Than Bananas —and Why You Should Eat More of Them

A qualified dietician claims that your daily banana consumption is insufficient. Here are a few tasty methods to increase the potassium in your diet.

We all know we need potassium, but do we actually understand what it is?

Simply put, because of how strongly reactive it is in water, potassium is a mineral that is categorized as an electrolyte. Potassium creates positively charged ions when it dissolves in water. It is essential to the normal functioning of our bodies because of its capacity to carry electricity. Its significance for our health cannot be overstated.

Potassium aids in a variety of bodily functions, including delivering nerve signals, regulating muscle contractions, and regulating the flow of water into and out of cells, according to Amy Shapiro, MS, RD, CDN, and founder of Real Nutrition. “It has also been demonstrated to help lower blood pressure, lower the risk of stroke, avoid kidney stones and osteoporosis, and control high blood pressure. This is due to the fact that it helps stop calcium from eroding from the bones.”

When trying to ingest enough potassium, everyone thinks of bananas, yet only 9% of your daily needs are met by a single banana. According to Shapiro, there are a ton of additional whole foods that are high in potassium. Continue reading for the nutritionist’s top picks for foods high in potassium.

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Avocados

Spring green salad displayed on a serving platter and served with a green dressing.

Avocados are full of fiber and heart-healthy fats, and half of an avocado contains 10 percent of your daily potassium needs—which is already more than a banana. “Not to mention the texture and flavor they add to any dish,” Shapiro adds.

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Sweet Potatoes

Maple Sweet Potatoes With Spicy Pecan Praline Recipe

Shapiro claims that sweet potatoes are loaded with fiber and vitamin A for the maintenance of healthy eyes and skin. “One medium sweet potato provides 12% of the daily recommended potassium intake. You’ll feel full for hours if you combine one with some lean protein.

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Spinach

Wilted Sesame Spinach

Spinach is low in calories, high in fiber, and packed with folic acid. “It’s also rich in lutein and zeaxanthin to support eye health,” Shapiro adds. “And 3 cups of spinach—which, by the way, cooks down to nothing—contains a whopping 12 percent of your daily potassium needs.” Mild in flavor, spinach can easily be added to your salads or soups for a balanced and healthy meal.

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Watermelon

Citrus Recipes: Grilled Watermelon and Halloumi Salad With Ginger-Lime Vinaigrette

Shapiro claims that the abundance of antioxidants in watermelon lowers the risk of developing some cancers. In addition, 1/8 of a watermelon has fiber, vitamin A, vitamin C (hello, bright skin), and 14% of your daily potassium requirements.

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Beans

Sausage and beans layer on the flavors in this simple one-pot recipe, which is inspired by the classic cassoulet.

Beans—think white, black, or soy—are not just rich in plant-based protein and fiber, but a one-cup serving also contains between 14 to 18 percent of your potassium needs. “Beans are incredibly versatile, too. They can easily be added to your salad or soup, or you can sprinkle them on tacos and eggs,” Shapiro adds.

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Apricots

Apricot Clafouti

Dried apricots are a delicious snack that contains about 10 percent of your daily requirements for potassium. “I love these paired with nuts in a trail mix—perfect when you are on the go or craving something sweet that doesn’t contain added sugar,” says Shapiro.

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Pomegranates

Big batch cocktails - Sparkling Pomegranate Kombucha Punch

Pomegranates are a sweet snacking treat, loaded with heart health benefits, antioxidants, and tons of fiber. This fall fresh fruit comes in at over 14 percent of your daily potassium needs and is fun to eat whole, sprinkled on a salad, or even enjoyed as a juice.

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