25 Foods High in Potassium
by Futurescopes Research Team
Potassium is an electrolyte, meaning it is in charge amongst other things with conducting electricity throughout the body. Potassium is essential for the proper function of cells, tissues, and organs in the body. Potassium is crucial to muscle contraction making it essential for the digestive and cardiac systems. Having adequate potassium serum levels is extremely important as a deficiency can manifest in many different diseases. There is a very delicate interplay between potassium, sodium, and magnesium blood levels. The more sodium that is ingested, for example, the more potassium that the body will need. Diarrhea, vomiting, and even excessive sweating can alter this delicate balance. Adults 19 years or older should ingest 4700 mg per day of potassium. Here are 25 foods that will help you reach that goal.
- Parsley
It is an excellent source of vitamin K, vitamin C, and vitamin A. Parsley contains volatile oil components like myristicin, limonene, eugenol, and alpha-thujene. Its flavonoids include apiin, apigenin, crisoeriol, and luteolin. It is especially useful for digestive health. 100 g contains 6,300 mg of potassium.
- Chervil
Juice from this herb has long been used as a treatment for gout. It is also great to treat eczema and skin abscesses. 100 g of driedchervilcontains 4,740 mg of potassium.
- Coriander Seeds
Coriander seeds come from the same plant as the cilantro herb and are used for flavoring dishes across the world. Coriander is packed with fatty acids like linoleic acid, oleic acid, palmitic acid, stearic acid and ascorbic acid which are very useful in reducing bad cholesterol. 100 g of driedcoriandercontains 4,466 mg of potassium.
- Instant Coffee
Recent studies suggest that drinking up to 3 cups of coffee per day could significantly lengthen your lifespan. This might be because coffee has a surprisingly high number of antioxidant compounds, more than green tea and wine, such as quinine, chlorogenic acid, and trigonelline. 100 g of instantcoffeecontains 3,535 mg of potassium.
- Radish
Spicy and tasty, radish is a great and healthful addition to any salad. Radishes are a diuretic which means they increase urine production which is excellent for renal health and for treating UTI's. 100 g of driedradishescontains 3,494 mg of potassium.
- Sun-Dried Tomatoes
These are intensely flavored and a concentrated source of nutrients. This type of tomatoes provide vitamins C and K, iron, and also lycopene, a powerful antioxidant.100 g contains 3,427 mg of potassium.
- Dill
This peppery, anise-flavored herb is a good source of niacin, phosphorous, zinc, and copper, as well as Vitamin A, Vitamin C, Riboflavin, Vitamin B6, and calcium. Eat it in soups, scrambled eggs, or mashed potatoes to get the full benefit. 100 g contains 3,308 mg of potassium.
- Green Peppers
Loaded with fiber and vitamins B and C, sweet peppers are great for your heart. Green peppers have twice as much as vitamin C as oranges which will lower your risk of stroke and heart attacks significantly. 100 g contains 3,170 mg of potassium.
- Tarragon
Due to having Eugenol, tarragon has a pain relieving or numbing effect, so merely chewing the leaves will soothe a toothache. 100 g of driedtarragoncontains 3,020 mg of potassium.
- Chives
This tasty and versatile herb of the garlic family is a surprisingly healthy addition to any contemporary diet, and 100 g contain 2,960 mg of potassium.
- Basil
This highly aromatic herb is the main ingredient in pesto. It has been shown to have antibiotic properties due to the specific combination of volatile oils present in its leaves. Estragole, linalool, cineole, eugenol, sabinene, myrcene, and limonene have all been shown to restrict bacterial growth. 100 g of basilcontains 2,630 mg of potassium.
- Carrots
Carrots are rich in fiber and beta-carotene; they are also a good source of antioxidants and vitamins A and K which make it a formidable tool to combat osteoporosis. 100 g contains 2,540 mg of potassium.
- Paprika
Paprika has four carotenoids: beta-cryptoxanthin, beta-carotene, lutein and zeaxanthin. All function as antioxidants that prevent cellular damage that can lead to chronic health problems, such as cardiovascular disease and arthritis. 100 g of paprika contains 2,280 mg of potassium.
- Apricots
Packed with beta-carotene and fiber, they are also a reliable source of vitamin C. Apricots are also rich in antioxidants, such as gallic acid, ferulic acid, and coumaric acid. They are a good dietary source of catechins which have excellent anti-inflammatory properties. 100 g of driedapricotscontains 1,850 mg of potassium.
- Potatoes
Nobody thinks of the homely potato as a nutritional powerhouse, but whether you have it baked, or mashed, or broiled, the humble potato will provide you with tons of nutritional value. Rich in vitamin B6, potassium, vitamin C, copper, manganese, phosphorous, vitamin B3, and pantothenic acid, that potato will protect your heart and help you regulate your blood pressure. 100 g contains 1.848 mg of potassium.
- White Beans
Known as Navy Beans they contain high levels of antioxidants, primarily molybdenum. With high calcium content, white beans are perfect for any athlete looking to strengthen their bones. A 100 g servingcontains 1,795 mg of potassium.
- Fennel
Normally associated with Italian cooking, fennel is crunchy and slightly sweet. This fiber-rich vegetable is a good source of dietary Vitamin C, potassium, molybdenum, manganese, and copper. 100 g contains 1,694 mg of potassium.
- Onions
this spicy vegetable is a good source of biotin, manganese, vitamin B6, copper, vitamin C, fiber, phosphorus, potassium, folate, and vitamin B1. Onions provide many cardiovascular and anti-inflammatory benefits. 100 g contains 1,622 g of potassium.
- Shiitake Mushrooms
A fantastic source of copper, pantothenic acid, and selenium, even when consumed in small amounts shiitake mushrooms provide great benefits to your health. Some phytonutrients found in these earthy treats are said to inhibit tumor growth. Lentinan, copalic acid, and carvacrol are just a few of the unique phytonutrients found in shiitake mushrooms. 100 g contains 1,534 mg of potassium.
- Cod
Cod is particularly beneficial to cardiovascular health and the prevention of atherosclerosis because of its strong Omega-3 fatty acids content. 100g of Codtypicallycontain 1,458 mg of potassium.
- Spirulina
Spirulina is nothing more than sea algae powder. But boy is it rich in proteins, antioxidants and B vitamins. It has been dubbed the most nutrient dense food on the planet with over 26 times the calcium content in milk. A 100 g servingcontains 1,363 mg of potassium.
- Ginger
Aromatic and spicy ginger adds tang and zest to any dish. Ginger is greatat treating motion sickness, nausea, and gastrointestinal distress. Gingerols are potent anti-inflammatory compounds that give great relief against osteoarthritis and rheumatoid arthritis. 100 g of groundgingercontains 1,320 mg of potassium.
- Lychees
Rich in vitamin C with one cup providing more than 100% of the recommended daily intake. They are also rich in the flavonoid rutin which is known to strengthen blood vessels. Some compounds even have anti-viral properties, especially against herpes simplex. 100 g contains 1,110 mg of potassium.
- Prunes
Dried plums, prunes are associated with constipation relief, but they are also great against osteoporosis because of their potassium and boron content. 100 g of prunescontains 1,058 mg of potassium.
- Arrowhead Root
The tubers of the broadleaf arrowhead plant can be eaten, raw, boiled, fried or roasted. The taste is similar to the potato but they are gluten-free, so they are a great wheat replacement for those that are gluten intolerant. It also has significant levels of iron and copper which make it great for anemia. 100 g contains 922 mg of potassium.
References:
- All values taken from USDA Food Composition Database.
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