What Can Potassium Rich Foods Do for Me?

Part of maintaining a healthy lifestyle and preserving the function of your body involves knowing what your body needs. There are many essential vitamins and minerals which your body needs to remain healthy and strong, and in order to supply your body with those things you must be aware of what your body needs. Many people take mineral supplements or vitamin tablets to make up for any vitamins or minerals missing from their diets but the best option is to use natural sources. Minerals like potassium are very important in maintaining the function of your body and, if you do not know how important they are or how to include them in your diet, you may end up feeling the negative repercussions. To make a change and boost your health, begin by asking this simple question – what can potassium rich foods do for me?

What potassium does for your body

As the third most abundant mineral in your body, potassium keeps your organs in good condition by regulating blood flow and fluid levels. Having adequate potassium intake can lower your blood pressure and reduce your risk of stroke because it neutralizes acids and restores alkaline salts into the bloodstream. Potassium also acts as a natural pain desensitizer, controlling headaches and convulsions, and promotes quicker healing of bruises, cuts, and scrapes. Because potassium is stored in the muscles with no reserves, you need to maintain daily intake of potassium in order to receive all of these health benefits.

Where potassium comes from

Potassium can be found in many of the foods you probably already consume every day. Vegetables like potatoes, asparagus, tomatoes, avocadoes, and carrots are rich in potassium and fruits such as bananas, prunes, apricots, oranges, kiwi, cantaloupe, and all dried fruits are also potassium rich foods. Potassium can also be found in several common proteins like peanuts, soy, lima and pinto beans, salmon, beef, and dark-meat poultry. By consuming at least five servings of fruits and vegetables a day and limiting your intake of processed foods you can easily achieve an adequate dose of potassium.

How much potassium to include in your diet

Most studies show that a potassium intake between 2,000mg and 3,000mg per day is adequate. By regularly consuming potassium rich foods you can easily reach this goal but, if you need a little help, potassium supplement tablets are available. Potassium supplements generally come in doses of 99mg, a dosage which should not be exceeded because it can lead to stomach irritation. Having too little potassium in your diet can lead to fatigue and weakness in addition to more serious symptoms such as heart palpitations, diabetes, difficulties breathing, and high blood pressure. Having too much potassium in your system can be dangerous as well, leading to irregular heartbeat, muscle spasms, stomach cramps, irritability, even heart failure. In order to avoid these afflictions it is important to become aware of the importance of potassium in maintaining your body’s health function and to include potassium rich foods in your everyday diet.

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The Importance of Potassium Rich Foods

There are countless diets and diet books on the market that people utilize to lose weight and achieve a healthy lifestyle. Some people give up carbs or stick to a short list of acceptable foods in order to limit their intake of certain substances. While some of these tactics may help you to succeed in becoming healthier or losing weight, often they take a toll on your body in the long run. The best way to become healthier is to learn about what your body needs and to take the proper steps to ensure that your body gets all of the essential nutrients. For example, many people are unaware how important potassium rich foods are in maintaining the healthy function of the body. By learning about the role potassium plays in your body and by increasing your intake of this valuable mineral you can achieve a healthier lifestyle without all the hassle that some of the popular fad diets demand.

Potassium is one of the three most abundant minerals in the body and it plays a role in many bodily functions. For example, it is crucial in regulating blood pressure and heart function and it also plays a role in the elimination of wastes. This valuable mineral regulates fluid levels and electrolytic functions in addition to maintaining electrical conductivity levels important for brain function. Without potassium, or with a potassium deficiency, the body begins to break down – muscle spasms occur, energy cannot be properly processed, blood pressure and heart rates increase, and serious conditions such as heart failure and stroke may even occur. In order to avoid these consequences and to maintain the proper function of the body, it is important to consume adequate amounts of potassium rich foods.

There are many natural sources of potassium including fruits, vegetables, and several types of proteins. Bananas are well-known for containing potassium but other fruits like papaya, prunes, apricots, oranges, raisins, mangoes, kiwi, and cantaloupe do as well. Vegetables that are rich in potassium include tomatoes, potatoes, pumpkins, spinach, brussel sprouts, asparagus, beets, artichokes, and carrots. The least-processed forms of these foods contain the most potassium as do natural protein sources such as beef, salmon, poutlry, peanuts, soy, and beans. In addition to these natural sources, potassium can be consumed via supplement tablets which generally come in 99mg doses. These supplements may be beneficial for those who need a boost in their potassium intake but an intake of more than 99mg of potassium supplement can lead to stomach irritation and difficulties with absorption.

While there are many benefits to increasing your intake of potassium rich foods, there are dangers associated with having too much potassium in your body. The recommended level of potassium is 2,000mg to 3,000mg daily and to exceed this amount may result in heart palpitations, stomach cramps, irritability, or heart failure. In many cases, kidney disease, severe infection, or diuretic medications are the cause of potassium overdose, or hyperkalemia, but it is still important for everyone to keep an eye on their potassium intake. By taking the initiative to learn about the essential nutrients your body needs and by taking steps to supply those nutrients, you can easily make the change toward a healthier lifestyle.

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Potassium Rich Foods and Their Importance in Your Diet

Potassium is the seventh most common mineral on the planet and it is found in many foods like bananas, leafy greens, fish, and more. Potassium plays an important role in the function of the body, maintaining fluid and electrolyte balance and lowering blood pressure. Individuals who do not get enough potassium in their everyday diet may develop kidney stones or high blood pressure – they may even experience bone loss. Potassium rich foods should be a part of every person’s diet to ensure the proper function of the body and to remain healthy.

How much potassium do you need?

Adults should get around 4,700mg of potassium every day through eating potassium rich foods. Most of your daily potassium should come from vegetables and fruits, but you can also take potassium supplements. Most potassium supplements come in 99mg tablets but you should limit your intake to one tablet per day because too much of the supplement can irritate your stomach.

What does potassium do for my body?

Potassium is the third most abundant mineral in the body and it is often called a “health insurer” – it has the qualities for maintaining a healthy life. This essential mineral is instrumental in regulating blood pressure and heart function and is crucial in the elimination of wastes. Potassium also speeds the healing of cuts and other minor injuries and is a natural de-sensitizer for pain. Many serious conditions such as strokes and muscle disorders are often paired with low levels of potassium in the body so it is important to maintain a healthy level of potassium in your diet.

Where can I get potassium?

There are many natural sources of potassium, but some foods contain more potassium than others. One of the foods most well-known for containing potassium is bananas, but other fruits are rich in potassium as well. Prunes, papaya, raisins, apricots, and a variety of melons such as cantaloupe, and honeydew are also potassium rich foods. Vegetables like tomato, avocado, spinach, carrots, potatoes, and several varieties of squash are rich in potassium. It is not commonly known that many proteins are also a good source of potassium – beef, salmon, peanuts, beans, and dark-meat poultry contain significant levels of potassium. It is best to consume these foods in their least-processed forms to get the most potassium out of them. It is possible to supplement your diet with potassium tablets, but these sources of potassium are not absorbed as well by the body as natural food sources so they should be used carefully.

What are the dangers of having too much or too little potassium?

As with many minerals, there are dangers associated with having too much or too little in the body. If your diet is deficient in potassium, you may experience fatigue and weakness or more serious symptoms such as heart palpitations, anemia, and severe headaches. Diabetes, high blood pressure, and swelling in the glands may also be symptoms of potassium deficiency. Having too much potassium in your diet can also be dangerous, leading to kidney problems, diarrhea, muscle spasms, and heart failure. Individuals who already have kidney problems need to be especially careful about not overdosing on potassium because it can lead to fatal cardiac arrhythmia.

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Are Potassium Rich Foods Good for the Body?

The world today is full of diet trends and every year a new wave of medical studies influences the way people eat. Food manufacturers are constantly changing their recipes and their marketing strategies to draw in consumers by promising them ever-healthier options. Many individuals all over the world take their health seriously, watching what they eat to make sure they get enough vitamins and minerals in their diets while others simply take vitamin and mineral supplements to achieve adequate daily dosage. Potassium is one of the minerals most frequently under discussion among health experts and consumers alike. How much potassium should you get from your daily diet? Is it healthy to eat a lot of potassium rich foods? What happens if you do not have enough potassium in your diet? All of these questions are good questions to ask and knowing the answers can make a big difference in your health.

What are potassium rich foods?

There are many natural sources of potassium including fruits, vegetables, and several proteins. Fruits like bananas, prunes, oranges, kiwi, mango, cantaloupe, honeydew, and all dried fruit are good sources of potassium. Potassium rich vegetables include avocado, tomato, potato, sweet potato, brussel sprouts, spinach, asparagus, beets, artichoke, and carrots. Salmon, dark-meat poultry, beef, pinto beans, lima beans, soy, peanuts, and sunflower seeds are proteins which also contain beneficial levels of potassium. When consuming potassium rich foods it is important to consume them in the most natural form possible – the more heavily processed a food is, the more of its nutrients are lost.

Is potassium good for my body?

There are many health benefits associated with potassium rich foods. Potassium is critical for regulating blood pressure and healthy heart function and it can also regulate fluid levels and assist recuperative powers. It promotes faster healing of cuts and scrapes and acts as a natural pain desensitizer, controlling headaches and migraines. As with any vitamin or mineral, however, it is possible to have too much potassium in your body which can lead to problems. An overdose on potassium, known as hyperkalemia, can lead to stomach cramps, muscle spasms, weak pulse, tiredness, and heart failure. Individuals with kidney problems are at an especially high risk for hyperkalemia because the kidneys control potassium excretion – having too much potassium in the system can lead to a fatal cardiac arrhythmia.

How much potassium should I get?

Most research suggests that 2,000 to 3,000mg of potassium per day is adequate. The majority of your daily dose of potassium should come from natural sources including potassium rich foods, but it is possible to supplement your diet with potassium tablets. Most potassium supplements have 99mg of potassium, a small amount, but you should not exceed this dosage because too much of the supplement can irritate your stomach because it is not absorbed as well by the body as natural sources of potassium are. Whether you choose natural sources, supplements, or both it is important to maintain a healthy level of potassium in your diet. Potassium deficiency can lead to poor circulation, earaches and headaches, heart palpitations, muscle weakness, even Chronic-Fatigue Syndrome. By eating potassium rich foods you can avoid these symptoms and enjoy a healthy life.

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5 Health Benefits from Potassium Rich Foods

Many people today are concerned with becoming healthier. Whether you choose to watch what you eat or exercise regularly, there are many benefits to leading a healthier lifestyle. When you eat right and take care of your body, you may find that you have more energy throughout the day, that you are sick less often, and that you have a greater sense of well-being. Achieving this goal does not have to be difficult – it does not even have to take months or years of hard work. There are some simple changes you can make in your life to better your health. By including potassium rich foods in your everyday diet, you can enjoy a variety of health benefits. From lower blood pressure to relief from stress and anxiety, maintaining adequate levels of potassium in your system can be an easy way to achieve a healthier lifestyle.

Blood Pressure

People who suffer from hypertension and those with high blood pressure, or those who simply want to keep their blood pressure in check, can benefit from adding some potassium to their diet. Potassium helps to reverse the role of sodium in unbalancing normal blood pressure, thus lowering or stabilizing blood pressure. In order to receive this health benefit all you need to do is consume potassium rich foods, specifically those which are high in potassium citrate like citrus fruit, leafy greens, fish, legumes, tomatoes, poultry, and whole-grain cereals.

Anxiety and Stress

Potassium is important for maintaining electrical conductivity of the brain and is used in neural transmission. Those who suffer from undesired mental states such as stress, anxiety, and depression may find that increasing intake of potassium may result in an improvement in mood or relief of stress. Potassium deficiency can lead to increased anxiety and irritability, so even if you do not already suffer from these afflictions adding some potassium rich foods to your diet can help you to maintain balance and a positive mood.


Deficiencies in potassium can lead to fatigue and muscle weakness, so consuming potassium rich foods can ensure that you will be well-supplied with energy and that your body will make more efficient use of nutrients. Potassium plays an important role in synthesizing proteins and in metabolizing glucose and glycogen which are the prime sources of your body’s energy. Low levels of potassium results in the inability to process these energy sources, thus leaving you achy and fatigued.

Muscle Problems

Restless leg syndrome and muscles spasms are often precluded by low levels of potassium because this mineral helps to regulate muscle contractions. Having too little potassium in your system can result in muscle twitches or spasms, even charley-horses and conditions like restless leg syndrome which can result in loss of sleep and general feelings of discomfort. By increasing your consumption of potassium rich foods you can avoid these afflictions and ensure the proper function of your muscles.


Potassium is instrumental in preserving the function of the brain by maintaining fluid and electrolyte balance and cellular integrity. Stroke, hypertension, and several other serious conditions are often found to be accompanied by low levels of potassium. By consuming potassium rich foods you can reduce your risk of stroke and help to maintain the proper function of your body and all of its essential elements.


Potassium Rich Foods and the Raw Food Diet

Many people today are concerned about their health and, for this reason the raw food diet is becoming increasingly popular. The raw food diet is based on unprocessed and uncooked foods like fresh fruit and vegetables and, to comply with this diet, 75% of an individual’s daily food intake must be raw or living.

There are many benefits to this type of diet including increased energy, improved skin appearance, weight loss, better digestion, and a reduced risk of heart disease. Because this type of diet includes so many fruits and vegetables, individuals who go on the raw food diet also benefit from increased intake of potassium. Fruits like bananas, papaya, pears, and cantaloupe are high in potassium as are vegetables such as broccoli, brussel sprouts, spinach, and other leafy greens.

Potassium is the third most abundant mineral in the human body and there are many health benefits associated with getting the proper daily dosage. Adults should receive between 2,000mg and 3,000mg of potassium daily – if the body becomes deficient in potassium there can be many serious side effects. Fatigue, weakness, abnormal heartbeat, and severe headaches may afflict individuals who do not eat enough potassium rich foods.

Foods in rich in potassium also help to maintain heart, brain, and muscle tissues and to regulate blood pressure. Potassium can also decrease stress and anxiety, reduce muscle twitches and spasms, and help to speed the healing process for cuts and bruises. Because many of the items included in the raw food diet are foods rich in potassium, individuals who go on the raw food diet also receive the benefits that come with getting their recommended daily dosage of potassium.

If you are on or considering the raw food diet, you should easily be able to reach your daily dosage of potassium and reap all of the associate benefits.

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Diet vs Healthy Eating Plan

Let’s start by talking about the difference between diets and healthy eating plans. Then we’ll talk further about how you can spot a fad diet at twenty paces. By learning about the crucial difference between the two, you can start a healthy eating program that eliminates the need for a quick fix.

What’s a Diet?

OK, so let’s define the term “diet.” This simple word used to encompass everything you eat and drink. However, over time, the term diet has come to symbolize a multi-million dollar industry aimed at a quick fix for our deepest insecurities.

Diets are aimed at restricting our food and beverage intake so that we can lose weight. Some diets restrict our carbohydrate intake. Others restrict our caloric intake. Diets usually fixate on what we put in our mouths, rather than what we do with our bodies, if that makes sense.

By focusing on restriction, the plan is that you will lose weight by eliminating something from your eating routine, or by cutting back on the amount of food you eat.

What’s a Healthy Eating Plan?

A healthy eating plan is a comprehensive program for improving your health by improving the quality of the foods you eat. Rather than focusing on the restriction or elimination of foods from your life, an eating program educates you about how foods impact your body so that you can make a learned choice when it comes to breakfast, lunch, and dinner.

Foods may be restricted or eliminated from your routine with an eating plan, but if so, it’s because they are of inferior nutritional value. The focus is always on eating well so that you can be well.

Spotting the Difference between Fad Diets and Healthy Meal Plans

There are five key ways you can distinguish a healthy eating plan from a fad diet. Before you embark on any eating program, you might want to do a little research to see how your plan stacks up against these criteria:

1. Long term results

An eating program is focused on losing weight slowly over a period of time, so that you keep the weight off for good. Fad diets focus on shedding pounds quickly for fast, but often impermanent, results.

2. Holistic approach to weight loss

An eating program utilizes a holistic approach to weight loss—meaning you have to implement healthy lifestyle changes to guarantee success. This means your eating program can embrace anything from exercise to meditation to help you lose weight. A fad diet usually focuses solely on what you eat and drink.

3. Concentrate on the means rather than the end

A healthy eating plan will focus on the means to get to your goal weight, not just on the end result. In other words, you are encouraged to educate yourself about food so that you can make healthy eating choices. Diets are usually highly regimented and tell you exactly what to eat and drink, rather than allowing you to make your own choices.

4. Balanced nutrition

A healthy eating program will allow you to eat fruits and vegetables and will encourage you to eat a balanced diet. You can usually spot a fad diet because it will focus on eating one type of food (such as the Cabbage Soup diet, or the Grapefruit Diet), or will eliminate one or more types of food from your life.

5. No gimmicks

A healthy eating program recognizes that, unfortunately, there are no quick fixes for obesity and obesity-related illnesses. And so, with that in mind, there are no gimmicks to these plans. You have to do the work for the long-term. A fad diet usually relies heavily on gimmicks to convince you that you can shed all the pounds you want just by following one simple rule.

List Of Potassium Rich Foods

It is important to have a healthy, well-balanced diet of potassium rich foods. Potassium is necessary for the body to maintain the balance of pH levels in our body fluids. It is also involved in regulating our blood pressure, bone mass, nervous system, muscle function, and heart, kidney, and adrenal functions.

Potassium deficiency can result in hypokalemia. Symptoms include increase in blood pressure, heart irregularities, hypertension, muscular weakness, muscle cramps and constipation.

Here’s a list of potassium rich foods you can include in your diet today

List of potassium rich foods

Foods with Potassium Serving Size Potassium (mg)
Apricots, dried 10 halves 407
Avocados, raw 1 ounce 180
Bananas, raw 1 cup 594
Beets, cooked 1 cup 519
Brussel sprouts, cooked 1 cup 504
Cantaloupe 1 cup 494
Dates, dry 5 dates 271
Figs, dry 2 figs 271
Kiwi fruit, raw 1 medium 252
Lima beans 1 cup 955
Melons, honeydew 1 cup 461
Milk, fat free or skim 1 cup 407
Nectarines 1 nectarine 288
Orange juice 1 cup 496
Oranges 1 orange 237
Pears (fresh) 1 pear 208
Peanuts dry roasted, unsalted 1 ounce 187
Potatoes, baked, 1 potato 1081
Prune juice 1 cup 707
Prunes, dried 1 cup 828
Raisins 1 cup 1089
Spinach, cooked 1 cup 839
Tomato products, canned sauce 1 cup 909
Winter squash 1 cup 896
Yogurt plain, skim milk 8 ounces 579

Potassium Rich Foods are Key to Good Health

You have heard that it is important to include potassium rich foods in your diet, but you may not know why. Potassium serves multiple very important roles in your body’s health and well being, including regulating heart functions, reducing blood pressure, and converting glucose into glycogen. This last task is important in the process of using glucose for muscle energy. Additionally, potassium is important for carbon dioxide elimination from the lungs, normal nerve and muscle function, and maintaining an acid/alkali balance. This mineral is necessary for proper functioning across several body systems.

What to Eat

The good news is that foods rich in potassium are plentiful, easy to find, and good to eat. Some fruits with high levels of potassium include papayas, prunes, cantaloupe, bananas, and raisins. Excellent vegetable sources include sweet potatoes, avocadoes, potatoes, asparagus, and pumpkin. There are more foods that have high or moderately high levels of this all important mineral. Consult the library or the internet for a more exhaustive list.

Symptoms of Potassium Deficiency

A diet that does not include enough potassium rich foods or dietary supplements will soon lead to health complications. Symptoms of a deficiency of potassium in the body include water retention, heart arrhythmias, continual thirst, high blood pressure, nerve and muscle dysfunction, confusion, and vomiting. The vomiting will lead to a further deficiency in the mineral. These symptoms, affecting numerous body functions are caused by the electrolyte imbalance brought on by potassium deficiency.

How Much Potassium do you Need?

The recommended daily allowance for potassium changes as you age. Infants and toddlers, ages 0 to 3, should be consuming 750 to 800 milligrams per day, and children from 4 to 10 years old should ingest 1,100 to 2,000 milligrams of potassium per day. From 11 years old through adulthood, the suggested amount is 3,100 to 3,500 milligrams of potassium every day. One banana contains 594 milligrams, and a medium baked potato contains 1081. Take a look at your diet, and if you are not reaching these numbers regularly, you should adjust your diet or add a dietary supplement.

Mitigating Factors

The above numbers are a baseline guide. Factors that will lead to depletion of potassium include heavy exercise that leads to sweating, excessive intake of caffeinated beverages, diarrhea, vomiting, and diuretic medications. Some antibiotics may also reduce the potassium levels in your body. If you any of these factors pertain to you, be sure to increase your consumption of potassium rich foods accordingly.

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