What kind of foods have potassium

If your levels are high or low, you may need to change the way you eat. You can control the amount of potassium you get in your diet by being aware of which foods are low or high in potassium. When you choose foods from lists like the one below, note the serving size.

Otherwise, it can be easy to get too much or too little potassium. Some foods and drinks may have hidden potassium. Certain herbal or dietary supplements may also have it. Diet or protein drinks and diet bars often have this mineral. It is also in sports drinks. These are meant to replace potassium you lose during exercise. Food labels do not have to include the amount of potassium, but some do.

They have a long shelf life and are usually pitted. These fruits are also a good source of fiber and vitamins A and E 1 , Dried apricots are lovely mixed into muesli and are a healthy snack on hikes or camping trips. Summary Dried apricots are a great alternative to bananas for a potassium boost. Swiss chard, also known as silverbeet or simply chard, is a leafy green vegetable. Beets or beetroot are a deep-purple vegetable, often boiled, pickled or added to salads.

For those wanting to increase their potassium intake to help prevent or manage high blood pressure, beets may have an added advantage. This root veggie also contains nitrates , which — when converted into nitric oxide — have been shown to support blood vessel function and overall heart health Pomegranates are an extremely healthy, multi-seeded fruit, about the size of an orange and ranging in color from red to purple.

However, they pack more calories than most fruits and a sizeable amount of natural sugars On the other hand, pomegranates also have 11 grams of fiber, which can help slow digestion and make you feel fuller longer. Summary Pomegranates are a very healthy fruit. Although bananas are a great source of potassium, many other healthy foods — such as sweet potatoes and beets — have more potassium per serving.

Some foods such as Swiss chard and white beans even have double the amount of potassium per cup, compared to a medium-sized banana. The key to getting enough potassium is to eat a good range of plant-based foods each day. In particular, you could aim to include some of the above 15 high-potassium foods in your diet regularly to help boost your intake. Potassium helps regulate critical body functions, and a potassium-rich diet is linked to health benefits.

Here's a review of potassium and what it…. The avocado is an incredibly healthy food and loaded with important nutrients. Here are 12 health benefits of avocado, that are supported by science.

Potassium is a mineral that's involved in muscle contractions, heart function and water balance. This article explains how much potassium you need per…. Some varieties of juice contain high amounts of potassium.

However, many health organizations recommend that people avoid juices with added sugar. Whole fruit contains more fiber than juice and often more nutrients as well.

Raisins are another type of dried fruit that is high in potassium. Raisins are a popular snack food. For the most healthful type, opt for raisins that contain only dried grapes with no added sugar, coatings, or other ingredients. Beans come in many sizes, shapes, and colors. Most contain a high amount of fiber, some protein, and a good dose of potassium. Kidney beans are red, kidney-shaped legumes that people often use in soups, chili, or as a side dish of baked beans.

People typically think of dairy products, such as milk and yogurt, as being rich sources of calcium. However, some dairy products are also a good way to add more potassium to the diet.

Studies suggest that in the United States, milk is the top source of potassium among adults. Many people also get their potassium from tea and coffee. An 8-ounce oz cup of brewed black coffee contains mg of potassium , which would classify it as a low potassium food, but adding creamers and milk raises the potassium content considerably. Other dairy products also contain potassium. For instance, one cup of plain nonfat yogurt contains up to mg.

Sweet potatoes have orange flesh and a sweeter flavor than white potatoes. Their orange color means that they provide more beta carotene than other potatoes, but they also contain potassium. For the most healthful option, a person should eat baked or microwaved sweet potatoes without added sugar. It is also best to avoid canned sweet potatoes that the manufacturers have packaged in syrup.

Fish and shellfish contain heart-healthy omega-3 fats. The American Heart Association recommend eating fish particularly fatty fish at least twice a week. Certain types of seafood are also good sources of potassium.

Avocado is a buttery fruit that contains a variety of nutrients, including heart-healthy monounsaturated fat and vitamins C, E, and K. Avocados also contain nearly 5 grams of fiber in half a cup. People can eat avocados raw in salads, as dips, or on toast.

From fruit salad to avocado toast, a fancy fish dinner to a bowl of tomatoey spaghetti, there are so many great ways to get your fill of potassium.

Your health — and your taste buds — will thank you. Potassium is important for your heart, kidneys, muscles and nerves. Try these 10 foods to boost your potassium.

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