Food for the heart: 10 foods high in potassium

Signs that the body is not getting enough potassium

Only an appropriate analysis and a doctor can finally and with complete confidence confirm that you have a deficiency of this trace element. However, there are also indirect signs that should make you wary and consult a doctor. 

• Muscle weakness, lethargy, chronic fatigue, cramps (especially at night), apathy;

• persistent edema – with a lack of potassium, sodium accumulates in the body, which retains moisture in the body;

• drops in blood pressure;

• constipation;

• dizziness. 

A lack of potassium often occurs in people who are actively involved in sports, women who are addicted to diuretics and laxatives, as well as those who are on a diet and have an unbalanced diet. 

Potassium-rich foods

White beans – every 100 g of cooked beans contains about 390 mg of potassium. The dosage is great, but the question is whether you can eat enough beans to meet your daily micronutrient needs. In addition, beans are high in fiber, thiamine, folate, iron, magnesium, and manganese.

Chick-pea – contains 718 mg of potassium per 100 g of dry beans. A good reason to sometimes make falafel or chickpea salads. But in cooked beans, the potassium dose is significantly reduced. 

Peanut – raw nuts (by the way, peanuts are not a nut, but a legume) contains 705 mg of potassium per 100 g. In fried, the amount of a trace element is reduced to 630 mg. It is important to eat peanuts without salt, because sodium is the worst enemy of potassium. 

Potatoes – both regular and sweet potatoes are excellent sources of potassium. Just one 300 g baked potato will provide you a third of your daily micronutrient requirement. But it is important to remember that most of it is found in the skin. Therefore, the potatoes must be thoroughly washed and eaten with the peel. 

Beetroot – our domestic superfood. 100 g contains 288 mg of potassium, which is 12% of the daily value. In addition, beets are a source of folate, manganese and antioxidants. Read HERE for how to eat beets properly to get the most out of it. 

Greens – parsley, watercress, cilantro, celery stalks, spinach, sorrel – ready to supply the body from 17 to 30% of the required amount of potassium for every 100 g. In addition, it is a valuable source of calcium. And the calories in greens, you know, are a minimum. 

bananas – maybe not the most generous fruit for potassium, but very tasty. One medium-sized banana has about 422 mg of potassium. However, fitness trainers rebel against it, as well as against beets: these products are high in sugar. 

Avocado – This unique vegetable contains not only healthy fats, but also an abyss of vital microelements. One medium avocado will provide 20% of your daily potassium requirement. In addition, it will enrich the body with fiber, antioxidants, vitamin C, vitamin K, vitamin B6, folic and pantothenic acid.

Dried apricots, apricots and dried peaches – the more unsympathetic they look, the better. This means that they were dried naturally, without soaking them in sugar syrup. Apricot contains 1780 mg of potassium per 100 g, dried peach – 2040, dried apricots – 1700. 

Sea kale – it is either loved or hated, but it makes no sense to deny its benefits. Each 100 g of seaweed contains 970 mg of potassium. And what will happen if you eat it every day, read HERE. 

Where else

Contain a lot of potassium mushrooms, especially white ones. 100 g of dried boletus contains almost 4000 mg of a trace element. Rich in potassium nuts, sunflower seeds, wheat bran and soy… And for dessert – dried fruits: pear, prunes, raisins.