10 Foods Rich In Potassium And Why We Need Them

FOODS RICH IN POTASSIUM-yourself on update (1)

What Is The Importance Of Potassium In Our Body?


Potassium is a mineral that supports the function of your body cells. It serves as an electrolyte that is responsible for electrical impulses important for the body to work, including:

#1. PH Balance.

PH balance level

Too much acidity level in your body can weaken your bones, especially as you age. The bones tend to get brittle fast and can lead to other bone issues. Excessive dairy products and meat consumption will cause your body to produce more acid leading to high acidity levels in your blood. It is essential to neutralize and maintain alkaline levels by eating more fruits and vegetables.

#2. It Supports Muscle Function.

Muscle function activity (1)

Accumulating an excessive amount of potassium in your blood (Hyperkalemia) can be risky in your muscles responsible for your heartbeat and breathing. Suppose you have certain chronic conditions like diabetes and kidney diseases. In that case, you will likely increase potassium levels, which can dangerously fail to filter the extra amount of minerals found in your bloodstream. It is important to have potassium in your daily diet but avoid consuming excessively.

#3. Blood Pressure.

Blood pressure

High blood pressure is referred to as “The silent killer” because there are almost no symptoms experienced by many. Eating foods rich in potassium can minimize the illness by alleviating the tension in your blood vessel walls and excrete the extra sodium in the form of urine. Eating more produce will help in lowering the possibilities of strokes and heart attacks.

#4. It Reduces Fatigue.

Physical fatigue

Fatigue can be mental or physical. Mental fatigue is the inability to attain a full cognitive performance, the failure to grasp and comprehend complex and intricate situational matters—anxiety, depression, etc. are some of the contributing factors of this condition. Physical fatigue is the inefficiency or failure to utilize the physical’s complete performance manifest in lack of sleep, mineral deficiency, low blood sugar, and others. A simple physical de-stress can temporarily alleviate your body’s tiredness, but a properly balanced diet will improve the body’s overall performance.

#5. Muscle Contractions.

Muscle cramps

Muscle cramps are involuntary muscle contractions resulting from various causes, such as overworking, workouts, dehydration, and mineral deficiency. A cramp is painful on the affected muscle areas, but it is a non-serious and short-lived discomfort. Proper hydration and adequate potassium can lower the incidence of painful cramps.

#6. Aids Digestion.

Aids digestion

Low potassium can lead to constipation. It is the inability to pass the stools regularly due to hard and dry feces. Irregular bowel movement associated with hard stools will lead to other complications such as hemorrhoids and fecal blockage. Abdominal pain and bloating are common signs of indigestion. There are other causes of indigestion aside from inadequate potassium intake. These could be side effects from medication, diabetes, hypothyroidism, or other severe conditions like cancer.

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10 Highly Recommended Food Rich In Potassium

#1. Avocado


The avocado fruit is known as butter fruits because of its monounsaturated fatty acid content, which is a good option in managing your weight. The fruit contains fat and water-soluble vitamins and minerals that help decrease the possible risk of heart disease, obesity, and diabetes.

It boosts skin health and increased energy, which is a good snack before and after workouts. Avocado’s nutritional benefits include a great source of vitamins C, E, K, and B-6 and minerals, low in calories (64 cal. for 40 grams), ideal food for a diet that helps keep you full more an extended period.

#2. Beets

Beets or Beetroots-high source of potassium

The fruit beets or beetroot is also known as Beta Vulgaris, cultivated for its edible roots and leaves and is commonly famous as a medicinal plant and food coloring. Like avocado, beets have lower calories (44 cal. for gram) and high in vitamins and minerals.

Based on studies, the fruit has proven to lower blood pressure over a 4–10 mmHg after a few hours. It is essential to maintain the blood pressure to its average level enables one to avoid the severe complications of heart failure and stroke. You can prepare beets in a variety of ways, either as a juice or meal.

#3. Spinach

Spinach as high source of potassium

Spinach is a green leafy vegetable famous for salads. It is full of antioxidants and nutrients. It helps promote eye health decreasing the risk of age-related macular degeneration, slowing the aging process by fighting against free radicals and stress.

The antioxidant properties of the vegetable serve as an anti-inflammatory and protect from the risk of cancer. It protects inflammation of the brain typical in aging or with individuals who have a high risk of dementia.

#4. Broccoli

Broccoli as a high source of potassium

Broccoli is an excellent potassium source and has a high source of protein, fiber, and antioxidants. You can eat the vegetable either raw or cooked. It contains a highly potent antioxidant that protects chronic diseases and cholesterol levels of the body.

The vegetables’ fiber effects are an excellent source to promote proper digestion and prevent colorectal cancer and other types of cancer, including breast, prostate, gastric, renal, and bladder.

#5. Banana

Banana as high source of potassium

Banana is an excellent source of vitamin B6, vitamin C, and dietary fiber. If you regularly take medication, a banana can help remove the unwanted chemicals and toxins from your liver and kidneys, preventing the risk of medication’s adverse effects.

An anemic individual can benefit from eating a banana to increase the production of red blood cells, increase the energy level as it metabolizes fats and carbohydrates, and maintain a healthy nervous system that controls and communicates information throughout the body.

#6. Ground Beef

Yourself on update- ground beef

Overeating any kind of red meat is not suitable for your body’s health; however, eating in moderation and a small portion of red meat such as ground beef has some health advantages to your health. Red meats are proven to have a high source of iron and zinc compared to fish and chicken.

Beef is composed of protein, which contains nine amino acids essentials for maintaining your body and building muscle mass and helps muscle recovery, particularly after a strenuous exercise.

#7. Clams

Yourself on update- clams

Clams have a high potassium source, vitamin B12, iron, supports thyroid health, an excellent source of choline, which regulates brain memory, muscle control, and mood booster.

The clam shellfish is highly beneficial for males fertility; its zinc and selenium content enhances the production of good sperm and fluid for a better chance of procreating. It is a good source of essential nutrient collagen, maintains our skin’s elasticity, and slows the aging process.

#8. Baked Potato

Yourself on update- baked potato

Another good source of potassium and the potato skin loaded with vitamins and minerals is also beneficial in controlling blood sugar and digestive health and protects your body from free-radicals.

Potatoes are a natural source of gluten-free and are best for people with gluten sensitivity issues. It is right on a diet if eaten moderately, improves satisfaction, and curbs hunger pains.

#9. Fish Salmon

Yourself on update-Fish Salmon

Salmon is rich in omega-3 fatty acids, potassium, high in vitamin B, loaded with selenium, antioxidants, reduced risk of heart diseases, and benefits weight control. Omega-3 fatty acids help repair the inflammation of the brain.

It boosts and enhances memory and preventing the risk of dementia as you age. The selenium content of the fish helps protect bone density and lower the risk of thyroid cancer. The antioxidant Astaxanthin found in salmon gives a red pigment to the salmon, prevents skin damage, and responsible for maintaining a younger look.

#10. Milk

Yourself on update-Milk

Milk is full of essential nutrients like potassium, calcium, phosphorous, and vitamin D. It has a vital function in cellular repair, strengthens bones, promotes a lower risk of age-related muscle loss, and is proven to enhance muscle mass.

As women are more prone to osteoporosis, milk has a nutrient beneficial to decrease the possible risk of bone issues like bone fractures. Some people with milk sensitivity of lactose may go for the lactose-free option.

Bottom line, incorporating foods rich in potassium in your daily meal and as part of a healthy balanced diet is vital to fill your body’s needs and required nutrients to stay healthy and maintain your body’s better function.


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  • Strengthens neural pathways and maintain brain health for optimal cognitive function as you age.
  • Supports mental performance for focus, information processing, reaction times, memory function, and learning.
  • Supports healthy mood response.
  • Provides antioxidant support.



(Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We try our best to keep things fair and balanced, in order to help you make the best choice for you.)

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  • Supports a healthy mood.
  • Supports heart health.
  • Immune system support.
  • Health bones and muscle.


2 thoughts on “10 Foods Rich In Potassium And Why We Need Them

  1. Ernie Kavel says:

    An impressive share! I have just forwarded this
    onto a coworker who had been doing a little homework on this.
    And he in fact ordered me lunch due to the fact that I stumbled upon it for him…
    lol. So let me reword this…. Thank YOU for the meal!!
    But yeah, thanx for spending some time to talk about this
    matter here on your website.

  2. Phillipp says:

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