12 Foods That Are Good Sources Of Potassium

Potassium is an important mineral that our body needs to function properly. Potassium is found mainly in plant nutrients such as fruits and vegetables and our body needs a large amount of potassium, which can be easily obtained through food.

It is responsible for building muscle tissue and nerves, and for playing a key role in muscle contraction and cardiac function, as well as maintaining hydro-electrolyte balance, strengthening bones, and regulating the functions of the nervous system.

What Foods Are High in Potassium? and benefits

Potassium is a mineral that is important for various functions of our body. For good and healthy health we need to get enough potassium. Which helps us to fight various problems. So in this article, we will consider eating foods rich in potassium to make up for the lack of minerals in your body, which should be included in your diet. To find out which fruits are rich in potassium. so Take a look below.


Spinach is one of the potassium-rich vegetables. It is rich in nutrients and high concentrations of iron. According to researchers, 100 grams of spinach leaves contain a lot of potassium. So it is a good idea to include it in your diet. In addition, spinach is rich in Vitamin A, K, Manganese, and Calcium. They are good for eye and bone health, in addition to the give essential nutrients to the body. Spinach can be eaten in many ways, it can be eaten raw in salads or cooked in other dishes.


Beets are a red root vegetable. Which is quite famous for its sweet taste. It is full of many nutrients. It is a high source of potassium, almost as much as bananas. In addition, it is rich in beet fiber, manganese, and folate. Beets are an excellent food. Which means you don’t have to eat too much. Beats also have powerful antioxidant properties. Which helps fight free radical damage and improve overall health. And they are also good for the cardiovascular system. You can make it raw and cooked in soups, salads, or dishes.

Coconut water

Coconut water is a great way to replenish minerals, as 100 ml of coconut water contains 250 mg of potassium. According to researchers, it is more effective than plain water. Which is great for rehydrating the body on hot summer days. In addition, it has a high concentration of electrolytes.


Nuts are also rich in many minerals. Which provides potassium to our body. Walnuts, Almonds, and Pistachios These nuts are rich in potassium. Nuts should not eat more than a handful in their daily diet. Because they also give us a lot of fat.


Avocados are not only delicious but also rich in nutrients. These are very good for heart health. 100 grams of avocado fruit contains about 500 milligrams of potassium, equivalent to a quarter of a large unit. In addition, they are rich in powerful properties such as fiber, vitamins C, B, K, folate, and antioxidants. Which helps us in fighting various diseases. You can eat it with tasty or sweet food.


Tomato is food by itself. Which provides us with large amounts of potassium. Tomato sauce is not only great in taste but also rich in essential nutrients. According to researchers, 100 grams of tomato sauce contains 331 grams of potassium. Which is better for health. In addition to the lycopene and vitamins A, C, K, and B complex in tomatoes, it is also rich in powerful antioxidant properties. Which helps prevent free radical damage and reduce inflammation.


Due to the rich amount of essential vitamins and minerals in potatoes, it has been used in recipes for many years. Potatoes are a high source of potassium. According to the study, a 100-gram potato contains 337 mg of potassium. Therefore daily consumption of potatoes can make up for the lack of minerals in the body. In addition to fiber, potatoes also contain powerful antioxidants, such as beta carotene and vitamin A. Potatoes are a low-calorie nutritious food. Which is more effective in boosting the heart, diabetes, and memory.


Banana is a fruit. It has higher potassium content than other fruits. According to the study, a medium-sized banana contains about 400 mg of potassium. green banana is high in starch and fiber which is quite beneficial for health. In addition, bananas provide powerful antioxidants, fiber, vitamins C, B, and minerals such as calcium, copper, iron, magnesium, and manganese.


Fish is rich in potassium. People who eat fish do not need to supplement their potassium diet. Because 150 grams of salmon contains about 547 mg of potassium in fish. In addition, fish provide other important nutrients for the body, such as omega-3 vitamins. And minerals, such as calcium, cobalt, phosphorus, and iodine. Which prevents heart disease and replenishes essential minerals for the brain.


Soybean or soy is a species of lentils. Which is usually full of poetic Elements. According to researchers, 100 g of soy contains about 1800 mg of potassium. Which is quite beneficial for our body. In addition, lentils contain protein and are low in fat.

Dried fruits

Dried fruits such as apricots, dates, and raisins are rich in minerals. Contains high levels of potassium. Dried fruits help to make up for the lack of minerals in the body and dehydrate the body. According to researchers, one cup of dried flaxseed provides about 1500 mg of potassium. In addition, dried fruits are rich in antioxidants, fiber, vitamins A, K, B, and mineral salts such as calcium, iron, magnesium, and selenium.


Yogurt is one of the best sources of potassium for a healthy body. According to the study, about 100 grams of yogurt contains 211 mg of potassium. In addition, yogurt is important for providing vitamins A, E, B, and essential minerals such as phosphorus.

Bottom Line

As you know potassium deficiency in the body can appear as different symptoms. As such, it can cause cramps, weakness, fatigue, and constipation. So to make up for the lack of potassium in your body, we have discussed the above foods rich in minerals. Daily consumption of gin can save you from many diseases. To live a healthy life one should eat a balanced and nutritious diet. And smoking should be avoided. In addition, your body should undergo a timely medical examination.

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