15 Potassium Rich Foods, Diets, Vegetables, Fruits


POTASSIUM RICH FOODSPotassium is an electrolyte-type mineral that the body needs to function properly. Just have a balanced diet to supply the necessary amount of potassium daily. In case of deficiency of this mineral, sweating can take place for long periods of time as well as the loss of liquid by an overdose of diuretics. This is easy to detect and people who suffer from this condition begin to feel weak, with cramps, tachycardia, among other symptoms.

What are the benefits of potassium-rich foods?

The consumption of potassium is of great importance as it is involved in the production of proteins. They also control the development of muscles thus maintaining normal body growth. They also intercede in the process of breaking down carbohydrates and regulate the electrical activity of the heart. Although banana is quite popular for getting this minerals but there are many foods that have more potassium than in banana as listed below.

Food List Containing Potassium (per 100gm)

1. Lentils (837 mg of Potassium)


Lentils are considered the legume with more nutritional levels. They contain abundant iron and its consumption allows to increase the level of potassium when they occur losses of the same. Each time 100 grams of lentils are ingested the body receives 837 mg of potassium.

1. Figs (680 mg of Potassium)

Figs are known for high concentration of potassium, magnesium, manganese, calcium, copper, and as well as vitamins, principally K and B6.

Dried figs are the best way to eat them and are easily available in food stores and can be kept at home for a long time without any degradation.

2. Medjool Dates: (696 mg of Potassium)

Medjool dates high in and is sugary dry fruit a potassium. Dates are also an excellent source of fiber, so you’ll be helping your digestive system. Diabetics need to take this food in moderation due to its high sugar content.

3. Avocado (689 mg of potassium)avocado

It is a fruit that besides being tasty has high nutritional properties. They contain the essential amino acids, numerous vitamins, and minerals involved in the proper functioning of the body. Half of a large avocado contains 689 mg of potassium.

Avocado prevents damage that can be caused by free radicals, decreases levels of negative cholesterol and fight against diabetes.

4.Chickpeas (580 mg of Potassium)Chickpeas

They are considered a highly nutritious food, with large concentrations of vitamins mainly group B and Omega 3 fatty acids. As for their potassium level is estimated that 100 grams of chickpeas provide 580 mg of potassium to the body.

Among the major advantages of eating this powerful food is that it provides energy to the body maintaining the established levels of blood glucose. It also controls cholesterol and works as a diuretic.

5. Natural Yogurt (530 mg of Potassium)

Important probiotic, with high nutritional level and able to provide so many vitamins, proteins, minerals and other compounds that contribute to the proper functioning of the organism. Each container containing at least 8 ounces of yogurt gives the body 530 mg of potassium.

6. Banana


The banana represents the main source of potassium. For every 100 g the body can receive 491 mg of potassium. Its consumption greatly favors the development and functioning of the organism. One of its main advantages is that it strengthens the immune system. It is also used to regulate blood pressure, protect the stomach as well as ensure the health of the cardiovascular system.

7. Rosemary (550 mg of Potassium)

Rosemary is an aromatic plant that can be found in both natural and dry. In the first case it is usually used in infusions, and in the second case it is ideal for cooking. When consumed as a remedy can be used to relieve headaches or to prevent the appearance of cellulite. The leaves and stems can intervene in the stimulation of the nervous system, liver, gallbladder, and digestion causing in the latter case appetite.

8.Pistachios (420 mg of Potassium)

Pistachios are a kind of nuts composed of high levels of monounsaturated fats capable of lowering cholesterol levels harmful to health. In this way it prevents numerous diseases of the heart.

Its potassium intake is considerable, ie; 420 gm meeting 70% of daily needs. This high level intervenes in the control and balance of blood pressure, favors the movement of contraction of the heart muscles and helps the correct nervous transmission.

9. Cherimoya (383 mg of Potassium)

The cherimoya is a delicious fruit in which you can find the abundant presence of potassium which is evident since in 100 g you can find 382 mg of the potassium.

Including this fruit in the diet allows blood sugar levels to be regulated, cholesterol levels are reduced and their high fiber content gives them laxative properties.

10. Mushrooms (390 mg of Potassium)

Mushrooms is one of the most consumed edible fungi today. They have different types of preparation such as salads, sauces, soups or broths, empanadas, among other recipes. It is estimated that for 100 grams of this fungus the body can receive an approximate of 390 mg of potassium.

A balanced diet that contains mushrooms is a healthy diet with plenty of vitamins, minerals, low fat, and calories. All this allows the strengthening of the immune system and is involved in a positive way in the nervous system and brain activity.

11. Potato (418 mg of Potassium)

The potatoes in order to obtain their best nutritional properties from them is necessary to consume them preferably steamed, baked or grilled. They are considered one of complex carbohydrates that provide energy offering a feeling of satiety. For every 100 grams they contain 418 mg of potassium.

Among the main advantages are its influence in establishing a balance in blood pressure. It also avoids cardiovascular diseases because it keeps the arteries free of fat and also allows a healthy nervous system.

12. Chard (380 mg of of Potassium)

The chard is a vegetable that is used in many dishes. It is estimated that 100 g of chard contains 380 mg of potassium. Its consumption has important health benefits such as the elimination of free radicals thus influencing the strengthening of the immune system. It is also used to prevent some types of anemias, osteoporosis, cardiovascular diseases and even cancer of the colon and prostate.

13. Thistle (400 mg of of Potassium)

The thistle is a vegetable that can only be consumed at certain times of the year. For every 100 grams of this the body receives 400 mg of potassium. There are many ways to consume it since you can make stews or stews or scrambled, in the first case you could get all the properties and nutrients of this vegetable.

Its consumption is very beneficial for the health of the liver and the gallbladder. Also they favor the expulsion of the harmful substances for the organism, avoiding the retention of liquids. They can be used as a way to lose weight as well as to control diabetes and avoid constipation.

14. Oregano (333 mg of Potassium)

Incorporating oregano into everyday life can offer many benefits as it has important antioxidant, antifungal, antibiotic and anti-spasmodic properties. It is also attributed numerous therapeutic properties that can be used as an analgesic, to alleviate the discomfort in the intestine and to promote digestion.

Their potassium level is approximately 333.8 mg for 20 g of dried oregano.

15. Kiwi (314 mg of Potassium)

kiwi fruit benefits

Kiwi is a small fruit originally from China. In its composition per 100 grams you will find 314 mg of potassium. Its consumption brings to the organism abundant folic acid and antioxidants. Because of this the risk of suffering from cardiovascular disease and spina bifida decreases. It helps to combat some types of anemia, fundamentally those that occur due to the absence of iron.

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