High Potassium Foods Have Numerous Health Benefits

Potassium is a mineral that plays an essential role in overall body function. For one, it helps balance the fluids throughout the entire body. Potassium also regulates the heartbeat, drives nutrients into cells, and helps eliminate the waste from cells to keep them healthy.

People who suffer with higher sodium levels can also benefit by increasing their potassium intake. Potassium helps neutralize sodium, which helps to naturally lower blood pressure levels. People with adequate amounts of potassium are less likely to suffer a stroke, have kidney stones, and reduce osteoporosis risk.

For the most part, it’s possible to meet the daily requirements through diet. Healthy adults require between 3,500 and 4,700 milligrams of potassium everyday to function properly. Typically, people eat foods with high potassium levels everyday by accident. In order to meet their daily potassium requirements, here’s a list of potassium-rich foods that are pleasant to eat.

1 - Bananas

When people mention foods with potassium, bananas are on the top of the list. That’s because one medium-sized banana contains up to 422 calories. Best of all, they’re easy to eat, especially on the go. These sweet fruits are popular among adults and children. They’re also affordable and readily available at most grocery stores. Whether they’re eaten alone or added to a smoothie, bananas are a great way to boost potassium intake.

2 - Avocados

Avocados are the talk of the town for a reason. This superfood is packed with potassium as well as healthy fats. By eating a half of an avocado, it’s possible to get a whopping 487 milligrams of potassium. For some people, avocado’s rich, fatty flavor can be overwhelming. Adding an avocado to a salad, a sandwich, or making guacamole are tasty ways to balance the flavor and meet daily dietary goals.

3 - Spinach 

Spinach may be one of the most healthy vegetables on the planet. Consuming one cup of frozen spinach supplies over 500 milligrams of potassium. If the spinach is not frozen, it takes three cups for similar results. Although spinach can be cooked, the majority of the nutrients are consumed in raw form. Making a salad is a simple way to eat raw spinach. Blending spinach into dips or pesto are also delicious yet healthy ways to reap the benefits of this leafy green.

4 - Coconut Water

In addition to eating potassium-rich foods, it’s wise to drink some of the daily potassium milligrams. Coconut water is a drink known for its excellent hydration abilities. Athletic children and adults alike should consider replacing their energy drinks with coconut water for an energy boost without the excess sugar and calories. Coconut water is beneficial for muscle cramps after an intense workout as well. Enjoying a single cup of coconut water provides 405 milligrams of potassium. Both store-bought and fresh coconut water provide similar benefits.

5 - Yogurt

Yogurt is one of the healthiest forms of dairy on the market. Consuming one cup of plain yogurt contains up to 573 milligrams of potassium. It also helps to meet other daily requirements like calcium. There are many ways to use plain yogurt. For instance, yogurt can replace the milk in a morning bowl of cereal. Blending yogurt into a smoothie bowl with other fruits also boosts the daily potassium intake. Parfaits, or layered yogurt, fruit, and nut toppings, can be consumed as a healthy snack, especially for children.

6 - Potatoes

Who doesn’t love potatoes? The beauty of potatoes is they can be prepared in so many ways. Studies show that a baked potato can contain up to 738 milligrams of potassium. Smaller potatoes can even pack over 500 milligrams of potassium, which is about 11 percent of the daily adequate intake. Keep in mind, many factors can affect the potassium levels of potatoes, like the type of soil they’re planted in. Consume larger portions of potatoes with smaller potassium levels.

With so many bodily functions dependent on adequate potassium intake, it's important to meet the requirements daily. If necessary, try incorporating potassium supplements. Before making serious dietary changes or adding supplements, be sure to speak to a healthcare provider for optimal results.