Potassium helps to balance fluids and minerals in your body. Here are 8 healthy foods that contain higher amounts of certain nutrients than multivitamins. It also provides nearly four times the RDI for vitamin A, ten times the RDI for vitamin K, around 30% of the RDI for calcium and almost 90% of the RDI for manganese. One medium banana provides 12% of the RDI. High Potassium Foods (more than 200 mg/serving): Limit/ Avoid Fruits Food Serving Size Potassium (mg) Bananas, raw 1 medium 425 Cantaloupe, raw ½ cup 215 Figs, dried 2 each 260 Kiwi, raw 1 … Because yogurt is a fermented food, it also contains bacteria that may benefit gut health. © 2005-2020 Healthline Media a Red Ventures Company. Here's a review of potassium and what it…. Parsnips are a white root vegetable similar to carrots. In a small study of people with metabolic syndrome, drinking around 11 ounces (330 ml) of tomato juice four times a week for two months significantly improved inflammation, blood vessel dysfunction and insulin resistance (31). Salmon is an extremely nutritious food. We include products we think are useful for our readers. Ripe bananas tend to be higher in sugar than other fruits. Tomatoes are rich in other vitamins and minerals as well, including vitamins A, C, E, B6 and copper. Potassium helps regulate critical body functions, and a potassium-rich diet is linked to health benefits. This prediction is based on the nutrient content of these foods… Beans and lentils are both good sources of potassium. This article takes a detailed look at the health effects of multivitamins. Yet potatoes and sweet potatoes are not just good sources of potassium. There are numerous health benefits associated with potassium. These nutrients are important for metabolism, vision health, bone health and the immune system (20, 21, 22). Most Americans don’t meet the recommended intake of potassium, which may be associated with negative health outcomes (67). They are also less likely to be obese or have metabolic syndrome (36). Consider avoiding these eight high-potassium foods if you need to decrease your potassium levels: 1. What’s more, a large review including nearly 250,000 people found that increasing potassium intake by 1,640 mg (about 35% of the RDI) per day decreased the risk of stroke by 21% (6). Failure to comply may result in legal action. Banana flakes or green bananas may also be an effective home remedy for diarrhea (46, 47). Although bananas are a great source of potassium, many other healthy foods — such as sweet potatoes and beets — have more potassium per serving. This material must not be used for commercial purposes, or in any hospital or medical facility. A 40-gram serving, which is about five to six apricots, gives you more than 460 mg of potassium. It is packed with nutrients. An Apple a Day Keeps the Doctor Away — Fact or Fiction. White Beans. If you do choose to drink orange juice, be sure that it is 100% juice. It is especially important for people with high blood pressure and may decrease heart disease and stroke risk (1). One cup (170 grams) of beets contains 518 mg of potassium, or 11% of the RDI (10). One cup (240 grams) of coconut water contains 13% of the RDI for potassium. The rich potassium content of avocados, in addition to their other healthy properties, make them an easy choice for helping meet your nutrient needs. NOTE ON IMAGE: Please feel free to repost this image on your website if you also give a linkback to this page. here are some foods that are high in potassium: *broccoli *kale *turnip greens *collard greens *bananas *oranges *cantaloupe *honeydew *apricots *grapefruit *some dried fruits su Check the food label to find the amount of potassium it contains. Drugs.com provides accurate and independent information on more than 24,000 prescription drugs, over-the-counter medicines and natural products. Nutrition Facts for Wild Atlantic Salmon … The banana is one of the most popular health foods on earth. One cup (175 grams) of cooked Swiss chard contains 21% of the RDI for potassium (25). Several dried fruits are high... 2. A 100-gram (3.5-ounce) serving of clams provides 18% of the RDI (54). That's because potassium helps counteract the blood pressure-raising effect of sodium. Data sources include IBM Watson Micromedex (updated 2 Nov 2020), Cerner Multum™ (updated 2 Nov 2020), ASHP (updated 23 Oct 2020) and others. This article explains how much potassium you need per…. Always consult your healthcare provider to ensure the information displayed on this page applies to your personal circumstances. In addition, it contains 214% of the RDI for vitamin A, 716% of the RDI for vitamin K and a notable amount of vitamin C, iron, magnesium, manganese and fiber. The current daily value (%DV) for potassium is 4700mg, recently increased from … Studies have shown that avocados may be beneficial for heart health, weight management and metabolic syndrome (50, 51). One cup (180 grams) of cooked spinach provides 18% of the RDI for potassium, making it a great choice for those wanting to increase their intake (19). Avocados are also a good source of potassium. One cup (245 grams) of this creamy treat provides you with 11% of the RDI for potassium (52). The same may not apply to synthetic nutrients from supplements. Potatoes are an excellent … Indeed, one medium-sized banana contains 422 mg, or 12% of the RDI for potassium (42). Available for Android and iOS devices. Beets are also rich in folate and manganese. The Surprising Truth, 11 Evidence-Based Health Benefits of Bananas, Iron, Folate, and Other Essential Vitamins You're Not Getting Enough of (and Really Should), Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT. © Copyright IBM Corporation 2020 Information is for End User's use only and may not be sold, redistributed or otherwise used for commercial purposes. Clams are also extremely rich in other nutrients, with one serving providing almost the entire RDI for selenium and at least twice the RDI for iron and vitamin B12. Select one or more newsletters to continue. These foods contain more than 250 milligrams potassium … A green leafy vegetables high in potassium, it is also a rich source of vitamins and minerals, besides being fat free and cholesterol free. It also provides other essential vitamins, minerals and healthy plant compounds. Unfortunately, the majority of Americans don’t get enough potassium from their diets. This article reviews whether mayo is safe when…, Apples are highly nutritious, but you may wonder whether they can really keep the doctor away. Potassium is found in many fruits and vegetables, beans, nuts and dairy foods. Eating avocados is associated with a better quality of diet, lower BMI, body weight and waist circumference and a significantly lower risk of metabolic syndrome (51). It is sweet and nutty but low in sugar and high in electrolytes. Since the body can’t produce potassium, it has to come from food. Avocados are extremely nutritious, tasty and unique. Nutrition Facts for Cooked Beet Greens. When buying yogurt, aim for a plain variety, as fruit-flavored yogurts tend to have lots of added sugar. In the US, the recommended daily intake (RDI) for potassium is 4,700 mg. List of High Potassium Foods #1: Beet Greens. In one study of seven women, consuming a drink containing 294 grams (10.4 ounces) of spinach increased total antioxidant capacity by almost 30% over the next 24 hours (24). If you buy through links on this page, we may earn a small commission. Dried apricots are a good source of iron, antioxidants, and potassium. Here is the complete list of foods high in potassium with their calories. It also helps your body maintain a normal blood pressure. The banana’s convenient, natural packaging makes it an easy and nutritious way to increase your potassium intake on the go. Find out everything you need to know about weight loss drugs in our prescription weight loss pill guide. You may need less potassium in your diet if you have hyperkalemia (high potassium levels) or kidney disease. They are also high in vitamin C, vitamin B6 and manganese. Half of a filet of salmon (187 grams) provides 683 mg of potassium, or 15% of the RDI (57). Dried apricots are a concentrated source of potassium. One cup of orange juice provides 11% of the RDI for potassium. For foods containing High potassium than required you can follow these simple steps to lessen its amount:- The process of taking potassium out from the food is known as leaching. 14 Healthy Foods That Are High in Potassium 1. One cup (244 grams) of tomato sauce contains 17% of the RDI for potassium (28). A Complete List of Foods High In Potassium. Source: Nutrient values from Agricultural Research Service (ARS) Nutrient Database for Standard Reference, Release 17. Plus, the pigment that gives beets their rich color acts as an antioxidant, which may help fight oxidative damage and inflammation (11, 12). One avocado provides 20% of the RDI for potassium, as well as plenty of heart-healthy fats, fiber and antioxidants. We did not look at iodine, as the iodine content of foods … Our website services, content, and products are for informational purposes only. From calcium to zinc, iron to potassium, minerals keep your bones strong, and perform many essential functions in the body. A national survey found that only 3% of Americans meet the recommendation for potassium intake. It's also important for keeping your heart healthy and your blood pressure in a healthy range. Healthline Media does not provide medical advice, diagnosis, or treatment. Spinach is nutritious and a great source of potassium. This material is provided for educational purposes only and is not intended for medical advice, diagnosis or treatment. Multivitamins are the world's most popular dietary supplements. Some low-potassium foods include: berries, such as strawberries and blueberries What’s more, tomatoes contain beneficial plant compounds like lycopene, which may help fight inflammation and reduce the risk of prostate cancer (29, 30). Tomatoes and tomato sauce are rich in several vitamins and minerals, including potassium. Potassium is an essential mineral that the body requires for a variety of processes. Dried apricots. Observational studies have found that people who regularly consume orange juice may be more likely to meet vitamin and mineral needs and follow a healthier diet. Parsnips are also a good source of vitamin C and folate, which are essential for skin and tissue health, cell division and preventing birth defects (16, 17). Yogurt also contains beneficial bacteria, though you should avoid varieties with added sugar. Potassium: Food Sources Ranked by Amounts of Potassium and Energy per Standard Food … People with chronic kidney disease or CKD should avoid or limit foods that are high in potassium.. High-potassium levels can cause serious symptoms, including an irregular heartbeat and … Fruits high in potassium include avocados, guavas, kiwifruit, cantaloupe, bananas, pomegranate, apricots, cherries, and oranges. #2: Salmon. A 100-gram (3.5-ounce) serving of clams provides 18% of the RDI for potassium and is packed with selenium, iron and B12. Every time you eat a banana or a baked potato with the skin on (not just the tasty buttered insides), you're getting potassium. Potatoes and sweet potatoes are excellent sources of potassium. It’s easy to get optimum potassium from a healthy diet rich in fresh fruits, colorful vegetables and other healthy natural foods high in potassium. Having kidney disease can make it harder for your body to maintain a healthy potassium level of 3.5-5.0 mEq/L if you’re living with CKD or 3.5-5.5 mEq/L if you have ESRD. Top 13 high potassium foods 1. The participants also experienced a decrease in “bad” LDL and a small increase in “good” HDL cholesterol. 1309 mg of potassium per cooked cup (144 g) Highest on the list, beet greens are not only in the quadruple digits for potassium, they’re also a good source of iron, fiber, copper, magnesium, zinc, and … Additionally, one cup (179 grams) of white beans provides 18.6 grams of fiber, which is almost 75% of the RDI. Focusing on whole foods like fruits, vegetables, dairy and legumes is a healthy and delicious way to make sure you’re getting enough potassium in your diet. Whole foods are the best sources of nutrients. Coconut water is full of electrolytes, which are important for hydration and maintaining the body’s pH balance. Dried Apricots. 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