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The most important sources of potassium found in food


Potassium is an alkaline mineral, it transports nutrients into cells, expels waste, and it also combats the harmful effects of sodium. The World Health Organization recommends a daily intake of 3,510 mg of potassium, and several programs have warned that residents are consuming too much sodium and too little potassium. This increases imbalance, and the risk of high blood pressure and cardiovascular problems.



Some diuretics and some medications cause the body to lose potassium, so you may need to add more potassium sources in the diet, and if you suffer from high levels of potassium in the blood or kidney disease, you may need to eat less potassium.

  • The importance of potassium in food
  • What is the daily need for potassium?
  • What foods are sources of potassium
    • 1 – Pistachios
    • 2 – watermelon
    • 3 – Banana
    • 4 – Legumes
    • 5 – cabbage
    • 6 – Kiwi
    • 7 – mushrooms
    • 8 – Pumpernickel
    • 9 – Avocado
    • 10 – Soybeans
    • 11 – Spinach
    • 12 – salmon
    • 14- Potatoes
    • 15 – yogurt (yogurt)
    • 16- Dried Combo Seaweed
    • 18 – white beans
    • 19 – dried apricots
    • 20 – Fresh sardines
    • 21 – Fennel
    • 22 – Fruit juice
    • 23- Some fresh fruits and vegetables are sources of potassium

The importance of potassium in food

Potassium is a mineral found in many foods, and it is an important mineral for several reasons

  • It is one of the elements that helps balance fluids and minerals in the body.
  • It helps the body maintain blood pressure at its normal level.
  • In addition to facilitating muscle contractions and allowing nerves to carry out their proper function. So you should eat more potassium if you have hypokalemia.

What is the daily need for potassium?

You should get 4,700 mg of potassium each day. And the needs may differ according to a person’s health condition. If he has kidney disease, he should get less potassium than a healthy person. Whereas, if the kidneys do not function well, too much potassium may remain in the body, which can cause nerve and muscle problems.

What foods are sources of potassium

Many of the foods you eat already contain potassium. We will share with you the sources of potassium. If you need to increase the amount of potassium in the diet, choose one of the healthy foods that contain potassium and are one of its sources:

1 – Pistachios

Pistachios are a healthy and snack, and their importance lies in their potassium content, as 100 grams of pistachios contain 1025 mg of potassium, which is nearly a third of the recommended daily amount. Other oilseeds that are also rich in potassium: Hazelnuts contain 755 mg per 100 grams, and almonds contain 705 mg per 100 grams.

2 – watermelon

Two slices of watermelon contain 641 mg of potassium, in addition to it, it can be included in any type of low-calorie diet, because every 100 grams of it contains 32 calories.

3 – Banana

Bananas are a great source of potassium, with every 100 grams containing 358 mg, and they also have other properties that make them a much-needed fruit in the diet, including that they are saturated, rich in carbohydrates, and easily digestible. But it is also true that there are other foods that far exceed the amount of potassium found in bananas.

4 – Legumes

Legumes provide low amounts of sodium, as well as adequate amounts of potassium. It is recommended that all legumes be used to control high blood pressure and reduce fluid retention. Where in soft beans there is 332 mg of potassium per 100 grams. 

5 – cabbage

Cabbage is among the vegetables with the highest content of potassium, containing 208 mg per 100 grams. Additionally, all types of cabbage provide high-dose sulfur compounds with proven cancer-fighting properties.

6 – Kiwi

Kiwi is known for its vitamin C, and it is one of the fruits richest in potassium: it provides 295 mg in 100 grams. Plus, it hardly contains sodium. Both of these factors help control blood pressure and make it moderately diuretic. They also contain proteolytic enzymes that facilitate the digestion of proteins.

7 – mushrooms

Mushrooms, in addition to truffles, provide potassium in good proportions, as 100 grams of it contain 418 mg of potassium, which is 21% of what is needed per day. It has a good role in remineralizing, and its selenium content provides antioxidant properties that are not neglected.

8 – Pumpernickel

It is one of the types of bread made from whole grains, which makes it higher in potassium than regular whole wheat bread. It contains 175 g and provides 23% of the potassium needed daily.

9 – Avocado

Each 485 mg of avocado contains 100 grams of potassium, which is a much higher amount than that of bananas. Therefore, it is one of the recommended foods when you want to have this mineral, because it also contains many other essential nutrients in our daily life, and is rich in oleic acid.

10 – Soybeans

Soybeans contain about 1800 mg of potassium per 100 grams, which makes it a unique food in terms of contributing to the introduction of this essential mineral to the body.

11 – Spinach

Spinach contains 466 mg of potassium per 100 grams, as well as many vitamins and minerals. Like Swiss chard, which contains 379 mg of potassium.

It is nutritious and versatile, and can be eaten in a variety of ways. Raw or cooked, salads or juices. In the case of smoothies and juices, it is recommended to eat fruits and vegetables in their natural state, to take advantage of all the properties.

12 – salmon

Salmon contains 340 mg of potassium per 100 grams. Although it is one of the most fatty fish, its consumption is highly recommended. They provide essential omega-3 fatty acids, which our bodies cannot produce, and they help us prevent high blood pressure. In addition, it can reduce the body’s inflammatory response, and maintain the immune system. Salmon contains as much potassium as bananas.

14- Potatoes

Potatoes are a good source of potassium and an ideal food for its versatility and low price, as 100 grams of potatoes contain 400 mg of potassium, and it is rich in carbohydrates and vitamins of group B.

15 – yogurt (yogurt)

Although yogurt provides 141 mg of potassium per 100 grams, it is therefore true that we consume more yogurt than bananas in a regular meal. And it is important to bear in mind that when we eat yogurt we should think of whole, natural yogurt, with no flavor and no added sugars .

16- Dried Combo Seaweed

It is the food that contains a large amount of potassium 10600 mg per 100 grams, and although it is difficult to eat a large amount of it during the meal, it is possible to sprinkle it regularly on salads. The pleasures are varied by eating different types of algae rich in potassium and with many other nutritional benefits.

18 – white beans

White beans are a very good source of potassium, containing 1660 mg per 100 grams, but salting cooking water should be avoided to maintain its benefits and acid-base balance. Other potassium-rich legumes include red beans, peas, and chickpeas.These legumes vary because each provides supplemental nutrients.

19 – dried apricots

Dried apricots contain 1090 mg of potassium in 100 grams, and it also contains beta-carotene, which is very beneficial for the skin. And it’s a healthy snack, because only organic apricots are sulfate-free, another benefit that they can keep for a very long time.

20 – Fresh sardines

 Sardines are rich in potassium and omega-3, which is good for the heart. One of the features of the small fish is that it is not affected by pollution. The potassium content in sardines is higher when cooked raw, but you can also eat them grilled or canned. Their potassium content is 400 mg in 100 grams and 368 mg in 100 grams, respectively.

21 – Fennel

 Fennel is eaten in salads, cooked or in seeds. Its potassium content is 1690 mg per 100 grams. Fennel contains fibers to promote intestinal transit and little beta-carotene to preserve the beauty of the skin. It contains 92% water, which is a good source of body hydration.

22 – Fruit juice

Sources of potassium: orange juice, tomato juice, plum juice, apricot juice, and grapefruit juice are high in potassium.

23- Some fresh fruits and vegetables are sources of potassium

Oranges, cantaloupe, dew, apricots, grapefruit (some dried fruits such as prunes, raisins, and dates are rich in potassium), peas, cucumbers, zucchini, squash, and leafy greens.


Fruit with the fewest calories -sabervivirtv
10 foods rich in potassium -bioalaune
Six foods contain much more potassium than bananas – lavanguardia
foods rich in potassium – webmd



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