Potassium is the dietary equal of : everybody is aware of it’s vital, however not many individuals know why. Just like consuming and , consuming meals excessive in potassium is essential to sustaining good well being.
, you would possibly expertise , , or elevated blood stress. So, learn on to study what potassium is, why your physique wants it, and the way to make sure you’re getting sufficient.
What Is Potassium?
Potassium is a key mineral for our our bodies. “It’s discovered inside cells, and is important in regulating fluid and electrolyte stability within the physique,” says Jennifer Glockner, R.D.N. and creator of .
As a result of potassium is an electrolyte, she explains, it helps conduct electrical prices within the physique, which in flip helps contraction of the center and muscle mass.
How A lot Potassium Do I Want Per Day?
In keeping with the 2021–2025 Dietary Pointers for People, the for the typical wholesome grownup is 2,600 mg for ladies and three,400 mg for males.
“Most of us don’t devour sufficient contemporary fruits and veggies,” says Glockner, “and due to this fact, we don’t devour sufficient potassium in our food plan.”
After all, it’s unlikely (and possibly inadvisable) that you just’ll get 3,400 milligrams of potassium from only one meals supply. However you will get sufficient potassium by taking a different strategy to your food plan, and prioritizing meals excessive in potassium, like fruits, greens, and legumes.
Can You Overdose on Potassium?
Most individuals have a tough sufficient time consuming the really helpful quantity per day, so it’s troublesome to get an excessive amount of potassium.
“Nevertheless, these with impaired kidney operate ought to seek the advice of their healthcare supplier and probably shall be instructed to restrict potassium consumption,” says Beachbody Senior Vitamin Supervisor Krista Maguire, R.D., C.S.S.D.
That’s as a result of the kidney is chargeable for flushing out extra potassium in your urine. If in case you have kidney illness, although, “the kidney can’t take away the surplus potassium, which then accumulates within the blood, and will trigger hurt,” says Glockner. This can lead to a situation known as hyperkalemia, which Glockner says might contribute to coronary heart issues.
If in case you have a historical past of kidney illness or coronary heart points, discuss to your physician to make sure you’re getting the correct quantity of potassium.
What Are the Advantages of Potassium?
Consuming meals excessive in potassium is vital for normal cell operate, Maguire says. “Potassium can also be vital for coronary heart well being in that it might assist preserve regular blood stress,” she explains. “Particularly when sodium consumption is excessive.”
That’s why upping your potassium consumption whereas concurrently decreasing your sodium consumption might assist , Glockner says, doubtlessly main to raised total . Elevated potassium consumption has additionally been linked to raised , she provides.
20 Greatest Sources of Potassium
Bananas aren’t the one — and even greatest — supply of potassium.
“There are meals that present much more,” Maguire says, like sure dried fruits and legumes.
Attempt to get your day by day potassium from a wide range of meals so you’ll be able to rating different vitamins on the similar time. Suppose: fiber, unsaturated fats, protein, and a slew of various .
Right here’s a listing of wholesome meals ordered from highest in potassium to lowest.
1. White Beans
One cup, canned, incorporates of potassium
2. Dried Apricots
One half cup incorporates of potassium
3. Swiss Chard
One cup, cooked and chopped, incorporates of potassium
4. Lentils
One cup, cooked, incorporates of potassium
5. Acorn squash
One cup, cooked and mashed, incorporates of potassium
6. Potato
One medium potato, baked with flesh, incorporates of potassium
7. Kidney beans
One cup, canned, incorporates of potassium
8. Raisins
One half cup incorporates of potassium
9. Yogurt
One cup, plain and low-fat, incorporates of potassium
10. Lima beans
One cup, canned, incorporates of potassium
11. Tomato juice
One cup, canned, incorporates of potassium
12. Soybeans
One half cup, boiled, incorporates of potassium
13. Banana
One medium fruit incorporates of potassium
14. Peas
One cup, boiled, incorporates of potassium
15. Candy potato
One medium potato, boiled, incorporates of potassium
16. Avocado
One half of a medium avocado incorporates of potassium
17. Spinach
2 cups, uncooked, include of potassium
18. Salmon
3-oz. fillet, Atlantic, farmed, incorporates of potassium
19. Beets
One half cup, boiled and sliced, incorporates of potassium
20. Brussels sprouts
One half cup, cooked, incorporates of potassium