A high potassium food list possesses potential health benefits for your body. In this article, we will be talking about various things relating to high potassium foods. It will include foods to eat, to avoid, the benefits and drawbacks of high potassium food along with guidelines for consumption.
What Is The Recommended Intake For Potassium?
As per U.S.D.A., 4,700 milligrams of potassium intake per day is ideal for a healthy life and a high potassium food list can be a great contributor to help you fulfill this. There are various studies showing many adult Americans fail to reach the recommended intake for potassium which can lead to many health complications.
An N.I.H. study showed potassium is an essential electrolyte that helps in maintaining the fluids of the body. However, the correct daily intake depends on your age and other factors for instance if you are pregnant or nursing.
High Potassium Food List You Must Incorporate In Your Dietary
Potassium, like calcium or sodium, can easily be obtained from food sources; all you have to do is increase the intake of the following foods. So your intake meets the recommended consumption level. High potassium food contains food that possesses 200-300 milligrams of potassium or above.
High Potassium Food List With Mg Per Serving
- Banana: 1 medium banana has up to 425mg
- Baked potato: 1 medium size has up to 925mg with skin
- Sweet potato: 1 medium size has up to 450mg
- Lentils: ½ cup has 365mg
- Ground Beef: 3oz. has up to 270mg
- Broccoli: ½ cup has 230mg
- Dates: 5 has a total of 270mg
- Milk: 1 cup can contain 350-380 depending on whether it is low-fat, or fat-free.
- Nuts: 1 oz. 200mg
- Papaya: ½ cup has 390mg
High Potassium Food List: Fruits
- Raisins
- Mango
- Orange
- Pear
- Peach
- Pineapple
- Watermelon
- Melon
- Strawberry
- Cranberries
The potassium level in this high potassium food list varies on your consumption.
High Potassium Food List: Vegetables
- Tomato
- Mushrooms
- Brussels sprouts
- Zucchini
- Avocado
- Spinach
- Corns
- Cauliflower
- Cucumber
- Carrots
High Potassium Food List: Other
- Baked or broiled salmon
- Beans and legumes
- Brown rice
- Whole-wheat bread
- Pasta
- Yogurt
- Sunflower or pumpkin seeds
- Juices
- Meat and poultry
- Cereal
You may have only been aware that bananas are high in potassium levels. But there is a list of fruits, vegetables, proteins, and others that contains similar levels of potassium and provides the same benefits.
Benefits Of Potassium-Rich Foods
It is important for the body and greatly contributes to improved body health. Here are some main benefits potassium-rich foods can offer you.
1. Good For Muscles
Muscle cramps and aches are very much common in today’s youth. This is because their diet usually lacks the incorporation of a sufficient amount of potassium enriched foods. It is considered a great source to improve the health of your muscles. Be it cramps or general muscle mass, you do not have to worry about the maintenance of your muscles. In addition to that, potassium can help in relieving PMS cramps too.
2. Regulates Blood Pressure
Potassium counters the effects of sodium in the body which helps in regulating high blood pressure. Moreover, potassium relieves the anxiety and tension that are directly related to elevated blood pressure. Furthermore, it increases vasodilation which relaxes the blood vessels. That means potassium contributes to lower blood pressure and helps to solve hypertension issues in many ways.
If you have this chronic disease than a high intake of fruits and vegetables can prove to be really beneficial for you.
3. Regulates Blood Sugar
Besides regulating blood pressure, it helps in improving blood sugar levels.
As per a study, a lower potassium level is associated with a higher risk of diabetes. Furthermore, low levels of potassium are often taken as a symptom of one’s chances of developing diabetes.
Hence, people suffering from diabetes are encouraged to eat potassium-rich foods to keep the chances of high glucose levels normal.
4. It Plays An Important Role In Minimizing The Risks Of Strokes
Potassium-rich foods are good for heart health, as it helps in reducing the risk of strokes. Various studies have proven a lower level of potassium in the body is directly associated with an increased risk of stroke. So if, you are a heart patient you need to make sure your potassium intake is at the recommended levels.
As we talk about heart health, a potassium enriched food list helps with a reduction in cardiovascular risk as well as it reduces the chances of high blood pressure.
5. Regulates Water Balance In The Body
Potassium is known for regulating body fluids and keeping them balanced. A lower intake of potassium means an increase in dehydration which affects body functionality. Hence, if you want to stay active, fresh, and hydrated throughout the day you need to incorporate potassium-rich foods into your dietary patterns.
Moreover, if your body has higher levels of sodium in contrast to potassium there are high chances that your body will retain water better. So it is necessary to consume potassium in your daily food intake to keep your water levels balanced.
6. Lowers The Chances Of Kidney Stones
A higher intake of potassium foods can really help reduce the risk of kidney stones development along with lowering the chances of re-occurrence. Often diets are high in protein and low in potassium that promotes kidney stone development.
Increased potassium intake decreases urinary calcium hence reducing the chances of kidney stones.
7. Improves Brain Function
A healthier brain is really important when we talk about a healthy body. And it can be achieved by increasing your potassium intake. A potassium-rich food list helps the mind to have proper oxygen making the brain work more effectively.
8. Make Bones Stronger
Among the countless benefits of a high potassium food list, making bones stronger is one of them. Although you might have heard calcium is what is required by our bones, besides, potassium is also needed for strong bones.
To have strong healthy bones, you need to consume potassium in combination with calcium, manganese, and other minerals.
9. Helps In Relieving Stress And Anxiety
Lower levels of stress and anxiety are normal but high levels can be dangerous and it might be because your body has low levels of potassium. That is why it is always recommended to have a banana or anything with high potassium to help lower your stress and anxiety levels.
10. Boosts Metabolism
The improved immune system is very important for health as it helps in providing resistance against many diseases. Metabolism and the immune system is directly related to what you feed your body. Low levels of potassium mean you have higher chances of contracting many diseases. Furthermore, high metabolism helps you in reducing weight as well.
Apart from these benefits, there are countless other advantages of a high potassium food list. If you want these benefits you need to consider your eating habits and incorporate more potassium-rich foods.
Not to forget, the deficiency of potassium in your body can lead to hypokalemia. It is a state where you will feel your blood sugar and blood pressure are irregular furthermore; you might as well have to experience low energy levels challenges and many other issues.
High Potassium Food List To Avoid
Although we have talked about how high potassium levels can be beneficial for you, there are chances you end up eating excessive levels of potential that convert the benefits into drawbacks.
Foods that are high in potassium often contain fiber as well as vegetables and fruits, for instance, if you are relying on fruits and vegetables for potassium intake there will be an excess of fiber to causing bloating
and gas. In addition to it, you may also feel nausea, and diarrhea, due to excessive intake of potassium in your blood. Here is a high potassium food list that you should not be eating in excess.
- All forms of potatoes like baked, fried, or steamed.
- Bananas
- Milk
- Sports drinks
- Spinach
- Salt substitutes
- Oranges
- Dried beans and peas
It is not you should eliminate these food items from your high-potassium food list, but an excess of everything is bad and you need to be considerate of it.
Bottom Line
We talked about the high potassium food list, their nutritional facts, benefits, and drawbacks. Potassium is an important body mineral and everybody requires an intake of all kinds of vitamins and minerals to stay healthy. However, it should be consumed in an optimum amount so drawbacks can be eliminated. Potassium levels can be checked in your body via a blood test. The value between 3.6 and 5.2 (mmol/L) is considered ideal. However, a value higher than this will require you to have your potassium food intake in check and reduce it.
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