Potassium may not be as popular as any other mineral but truly speaking it is one of the most essential nutrients for our body. It helps maintain normal fluid levels inside our body cells and helps muscles to contract and supports normal blood pressure.1 Like other minerals, potassium is also found in some foods, and having those can help you maintain your health. It is important to know about the foods that increase potassium levels in the body.
Role of Potassium in Health
Studies confirm that adequate potassium is essential for heart and bone health, also it can reduce the risk of stroke and coronary heart disease. Fruits and vegetables are thought to be rich sources of potassium and can offer protection against hypertension, and perhaps bone health.2
It is also believed that potassium is not easily found in fortified foods and common dietary supplements. This makes it more essential to focus on the dietary intake of potassium and include the foods that increased potassium levels, in your diet.
10 Foods That Increase Potassium Levels In The Body
Potassium, being such an important nutrient is of great importance in our diet. Let us look at the foods that increase potassium levels in the body.
Studies suggest foods like potatoes, soft drinks, meat, and meat products, cereal products, milk, and milk products, each providing> 10% of potassium intake in the US and UK population. Fruits, vegetables, and nuts provide >5% of potassium intake in the diet.3
Experts believe that diets high in potassium-rich foods and low sodium can reduce the risk of high blood pressure and stroke. The recommended target is 2,600 milligrams per day for women and 3,400 milligrams per day for men.4
Some of the best foods that increase potassium levels in the body include:
Many people avoid potatoes as it is popularly eaten in fried forms and yes, yes, it is rich in carbs as well. But when it surely tops the list when it comes to food that increases potassium levels. They are also a great source of fiber, iron, and vitamin C. These can be consumed in healthier ways like steaming, boiling, roasting, or baking.
Fruits are undoubtedly important for various minerals and tops foods the increased potassium levels include bananas, papaya and dates. Cantaloupes, kiwifruit, and oranges are also considered rich in potassium, while dried fruits like apricots, raisins, and prunes too are great sources of potassium. You want to be careful while choosing dried fruits to avoid excess sugar intake. You can control your portion size or include them in a healthy diet like having it with breakfast cereal or oatmeal. Avocado is a creamy fruit that is rich in omega 3 and has gained much popularity among heart-healthy foods. It is also one of the best foods that increase potassium levels in the body and can be easily included in the diet.
Not just for iron but leafy greens like spinach, and Swiss chard are also popular foods that increase potassium levels in the body. Known for their anti-oxidant properties, these can be had raw, cooked, or gently tossed with your favorite veggies or egg.
Legumes or beans are not just rich in proteins and fiber but also a great source of potassium. Some beans like kidney beans, soybean, and lentils are popularly used in our regular diet. Black beans are another great choice too. These can be cooked in a healthy way to give you the required amount of potassium for your healthy cells and tissues.
A 2016 study confirmed that an increase in consumption of vegetables is recommended, particularly in pre-school children and they have the potential to decrease the Na: K ratio that can have long-term health benefits.5
Although dairy is popular for calcium, it is also one of the foods that increase potassium in the body. It could be a cup of milk or a cup of yogurt, you are sure to get a great amount of potassium for all its healthy functions.
Tomatoes are rich in potassium and the best part is that these can be consumed in various ways. Whether it is in the raw chopped form, as a juice or pureed form, or a cooked form like paste, soup, or as a dip, without additives. It is sure to offer you its health benefits and is hence listed as one of the foods that increase potassium levels in the body.
Seafood is considered a popular pick among many and fatty fish often top the list. The great news is that fatty fish, like salmon, tuna, and mackerel are not only rich in omega 3 but are also packed with potassium. Halibut, snapper, trout, and clam are also very good sources of potassium. With their healthy properties, these foods can also help in lowering cholesterol and reducing inflammation in your body.
Nuts and Seeds
Just like fruits and vegetables, some nuts and seeds are also rich in potassium and must be included in your diet. These mainly include almonds, walnuts, hazelnuts, Brazil nuts and sunflower seeds, flaxseed, hemp seeds and watermelon seeds.
Although people chose to have whole fruit rather than juices, some juices can be worth it. Carrot juice, prune juice, pomegranate and orange juice are some of the foods that increase potassium levels in the body. While this is true, you may want to have these in limited portions to keep your blood sugar and sodium levels in control.