If you're like the majority of people in the United States, you're probably not getting enough potassium in your diet.
Potassium, like calcium and sodium, is a mineral that may be found in a variety of foods. Having the proper quantity of potassium in your diet is important for maintaining good health, thus it's important to consume enough high potassium foods.
Food Sources of Potassium
Potassium may be found in a variety of foods that you currently consume. A lot of potassium may be found in the foods on this list. If you need to increase the quantity of potassium in your diet, make healthy food choices by selecting things from the list below to include in your meal plan.
Potassium is found in abundance in many fresh fruits and vegetables, including:
- Bananas, oranges, cantaloupe, honeydew, apricots, and grapefruit are among the fruits available (some dried fruits, such as prunes, raisins, and dates, are also high in potassium)
- Spinach that has been cooked
- Broccoli that has been cooked
- Potatoes
- Sweet potatoes are a kind of root vegetable.
- Mushrooms
- Peas
- Cucumbers
- Zucchini
- Pumpkins
- Vegetables with a lot of leaves
Fruit juices that are high in potassium are also an excellent choice:
- Orange
- Tomato
- Prune juice
- The juice of apricots
- Juice
Potassium is found in abundance in some dairy products, such as milk and yogurt (low-fat or fat-free is best).
Potassium is found in several fish, including:
Tuna, halibut, cod, trout, and rockfish are all available.
Potassium-rich beans and legumes include the following varieties:
- Lima beans are a kind of legume.
- Pinto beans are a kind of legume.
- Kidney beans are a kind of legume.
- Soybeans and lentils are a kind of legume.
Potassium-rich foods include the following as well as many others:
- Substitutes for salt (read labels to check potassium levels)
- Nuts made from Molasses
- Meat and poultry are the most common sources of protein.
- Bran cereal made from brown and wild rice
- Whole-wheat bread and spaghetti are available.
How Much Do You Require?
Potassium intake for women should be 2,600mg per day, while for males it should be 3,400mg per day. The majority of Americans do not achieve this aim.
If you have the renal illness, your requirements may be different from the average person. Some persons with renal illness should consume less potassium than recommended by the American Heart Association. If your kidneys are not functioning properly, an excessive amount of potassium may remain in your body, causing nerve and muscular difficulties. As a patient with a renal illness, if your doctor hasn't previously informed you what your potassium limit is, ask him or her for clarification.
What's on the label?
Potassium was not previously included on the Nutrition Facts food labels of packaged foods for a lengthy period of time. However, starting in May 2016, the Nutrition Facts labeling requirements have been revised, and potassium will now be included. Companies will be required to alter their food labels by January 2020, if not before. This should make it easy for you to keep track of your potassium consumption in order to maintain good health.
Potassium Is Necessary for a Variety of Reasons
For starters, it has been shown to lower blood pressure. It does this in two distinct ways:
- First and foremost, potassium aids in the removal of excess salt from your body via your urine, thanks to the assistance of your kidneys. This is beneficial since too much salt may lead to elevated blood pressure if consumed in excess.
- Second, potassium assists in the relaxation or loosening of the walls of your blood vessels. It is possible for them to become overly tight or inflexible, which might result in high blood pressure, which can cause cardiac issues. Getting enough potassium into your system is beneficial to your heart.
You also need adequate potassium for optimal muscular health, which means your muscles must be able to flex and contract in the appropriate manner. Your nerves, on the other hand, need potassium in order to function properly.
