20 Meals Excessive in Potassium That Aren’t Bananas


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

cooked cedar planked salmon with lemon and dill meal

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

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