What Foods are a Good Source of Potassium? – Fruits|Veggies

You will find “What foods are a good source of potassium” in this article, I will introduce to Potassium toxicity, deficiency and 23 fruits & veggies that are rich in potassium.

What is Potassium

  • Potassium is an essential nutrient that needs to be obtained from the diet simply because your body don’t make it in enough amount to fulfill its demands to work the right way.
  • Potassium is an essential mineral that support our body for the right functionality of all cells, tissues, and organs.
  • A positively charged electrolyte compound that performs electricity in your body along with other electrolytes such as sodium, chloride, magnesium, and calcium.

Toxicity or Too Much Potassium (Hyperkalemia)

  • Potassium toxicity or too much in the body  is known as Hyperkalemia.
  • It is a problem that takes place when your blood includes an excessive amount of potassium.
  • It is pretty uncommon and It can be dangerous if not taken care of immediately.
  • it leads to an unusual heartbeat, paralysis of the lungs and cardiac arrest.

 

Deficiency or Lack of Potassium (Hypokalemia)

  • Deficiency or lack of potassium is known as Hypokalemia.
  • It is considerably more common.
  •  It can normally trigger by the reduction of water in our body from severe vomiting, diarrhea, and excessive sweating.
  • If we are not getting enough potassium from our diet, hypokalemia can take place but it’s uncommon.
  • It can also take place by medicines that influence the amount of potassium in the body which includes diuretics (water pills).
  • An excessive amount of sodium may possibly raise the demand for potassium.
  • Small situations could possibly have minimal symptoms such as muscle weakness and cramping, but a serious situation can be as dangerous as Hyperkalemia and must be treated immediately.

 

5 Surprising facts of Potassium

  1. High sodium and low potassium in the diet may possibly one of the several reasons for triggering to high blood pressure and cardiovascular disease.
  2. Potassium supplements are not suggested except in cases when utilization is supervised or administered by healthcare professional.
  3. High consumption of potassium decreases the rate of dying from other causes by 20%.
  4. Potassium is valuable in protecting against high blood pressure.
  5. It also reduces the risk for heart disease and strokes.

Studies on High Potassium and Sodium Diet

  • According to new study (SOURCE: American Society of Nephrology, news release, Sept. 17, 2015)

A diet high in sodium and potassium can make chronic kidney disease (CKD) worse, a new study claims.

High levels of sodium and potassium in the urine were linked with faster disease progression, the researchers found.

(sources : usnews website)

  • According to University of Maryland Medical Center,

Studies show that a higher sodium-potassium  ratio have a higher risk of heart disease and all-cause mortality. Other studies show that heart attack patients who have moderate potassium levels – between 3.5 and 4.5 MEg have a lower risk of death.

 

  • According to one study, “Higher dietary potassium consumption is connected with lesser rates of stroke and might also decrease the threat of CHD and total CVD. This study assists suggestions for higher intake of potassium rich foods to protect against vascular diseases.”

 

Chronic Kidney Disease And Potassium

 

The kidneys are accountable for eliminating excess potassium in the blood.
Potassium levels can get way too high in the body if kidney function is decreased.

It can be quite harmful.

High potassium causes heart to beat irregularly or even stop without warning! Patients with Chronic Kidney Disease can prevent this from happening by eliminating potassium rich
foods from their diet, The UNC Kidney Center suggests.

 

 

23 Potassium Rich Vegetables and Fruits

Here are 23 potassium-rich vegetables and fruits 🙂

 

1) Beet Greens

Beet greens are the  leafy greens top of the beets or beetroot. this top of leafy greens contain beneficial nutrients and  they are good for our body and health. Beet Greens are the good source of potassium.

144 grams or 1 cup boiled beet greens has 1309 mg (37%DV) potassium.

2) Swiss Chard

 

Swiss chard is a unique source of phytonutrients, also known as betalains.

It has a decent amount of potassium.

48 grams or 1 leaf of swiss chard has 182 mg potassium.

100 grams of swiss chard has 379 mg potassium.

100 grams of cooked Swiss Chard has 549 mg potassium.

 

3) Spinach

 

Spinach belongs to family Amaranthaceae.

Spinach is an amazing source of vitamin C, vitamin A (carotenoids), folate,  vitamin B2, vitamin B6, vitamin E, vitamin K, calcium, magnesium, iron, manganese, copper, and potassium.

10g grams or 1 leaf of spinach has 56 mg potassium.

100 grams of spinach has 558 mg potassium.

 

You can read article,

 

Spinach Health Benefits

 

 

4) Bok Choy

 

Bok choy is also famous as  pak choi or Chinese cabbage.

the Scientific name of bok choy is Brassica campestris L.

A number of good recipes you can find for bok choy are Indian spiced bok choy, shanghai bok choy, raw coconut bok choy spicy soup, and teriyaki glazed Bok choy.

Rich in Potassium

Bok choy is the good source of Potassium.

14 grams or 1 leaf of Bok choy has 35 mg potassium.

100 grams of Bok choy has 252 mg potassium.

 

Toxic effects story of Bok Choy

Bok choy contains glucosinolates. These compounds have been reported to prevent cancer in small doses, but, like many substances, can be toxic to humans in large doses, particularly to people who are already seriously ill. In 2009, an elderly diabetic woman who had been consuming 1 to 1.5 kg of raw bok choy per day, in an attempt to treat her diabetes, developed hypothyroidism, for reasons relating to her diabetes, resulting in myxedema coma, According to Wikipedia.

 

 

5) Beets

 

Beets are a unique source of phytonutrients also known as betalains.

Beets are rich in potassium.

100 grams of beets has 325 mg potassium.

136 grams or 1 cup of beets has 442 mg potassium.

Nutrition and You website states, Beets are very nutritious and “cardiovascular health” friendly root vegetables.

you can get more detail of beets in my following articles,

 

 

 

6) Brussels Sprouts

Brussels Sprouts belong to family Brassicaceae.

The Scientific name of brussels sprouts is Brassica oleracea var. gemmifera.

Brussels sprouts have an excellent amount of vitamin C and vitamin K.

It has a number of crucial compounds and it is rich in potassium.

100 g of Brussels sprouts has 389 mg potassium.

 

 

7) Cantaloupe

 

Cantaloupe or muskmelon belongs to  family Cucurbitaceae.

The Scientific name of cantaloupe is Cucumis melo var. cantalupensis.

Cantaloupe has numerous benefits and they are rich in potassium.

100 grams of cantaloupe has 267 mg of potassium.

 

8) Kiwifruit

 

Kiwifruit is also known as Chinese gooseberry.

The Scientific name of kiwifruit is Actinidia chinesis and A. deliciosa.

It belongs to family Actinidiaceae.

Kiwifruit is the good source of crucial nutrients.

It has a decent amount of potassium.

100 grams of kiwifruit has 312 mg potassium.

 

The green-fleshed kiwifruit was originally given the scientific name Actinidia chinensis, but after an examination of plants in China, botanists renamed it A. deliciosa in 1984. The name A. chinensis was reserved for yellow-fleshed kiwifruit, Te Ara Encyclopedia of New Zealand suggests.

 

 

9) Tomatoes

 

Tomatoes are very juicy fruit.

It belongs to family  Solanaceae or Nightshades.

Tomatoes are come into use in different ways such as  sauces, salads, drinks, and dishes.

It has many benefits, but they are also rich in potassium.

100 grams of tomatoes has 237 mg of potassium.

 

7 Best Nutritious Healthy Vegetables Don't Miss It

 

 

10) Cabbage

 

Cabbage belongs to family Brassicaceae.

The scientific name of cabbage is Brassica oleracea var. capitata.

It has a number of important nutrients and also rich in potassium.

15 grams or 1 leaf of cabbage has 26 mg potassium.

100 grams of cabbage has 170 mg potassium.

You can read article,

 

11) Carrots

 

Carrots are famous as favorite fruit of rabbit.

They also famous among human. Carrots belong to family Apiaceae.

It is a good source of crucial nutrients and also rich in potassium.

100 grams of carrots have 320 mg potassium.61 grams or 1 medium carrots have 195 mg potassium.

 

You can read article,

 

 

12) Kale

 

Kale is the healthiest and most nutritious food on our planet earth.

It belongs to family Brassica oleracea.

kale are an excellent source of important nutrients such as vitamin A, vitamin C, vitamin K, vitamin B6, manganese, and potassium.

100 g of kale has 491 mg potassium.

 

You can read article,

 

13) Avocados

 

avocado is the fruit of the avocado tree, called Persea Americana.

It belongs to family Lauraceae.

Avocado is high in healthy fats and important nutrients.

Avocados are the good source of potassium.

1 cup sliced or 146 grams of avocados have 708 mg potassium.

100 grams of avocados have 485 mg potassium.

 

Avocado or alligator pear also refers to the fruit, botanically a large berry that contains a single seed, wikipedia suggests.

 

You can read article,

 

Avocado Health Benefits

Avocado Health Benefits

14) Papaya

 

Tasty Papaya fruit is another gift of Mexicans to this world.

The Scientific name of papaya is  Carica papaya.

papaya is rich in potassium and many crucial nutrients.

781 grams or 1 large papaya has 1421 mg potassium.

100 grams of papayas have 182 mg potassium.

 

 

15) Banana

 

Bananas are one of the fruits that largely ingested on the earth.

It belongs to family Musaceae.

the Scientific Name of banana is Musa Acuminata and Musa Balbisiana.

Bananas are famous for their rich amount of potassium.

118 grams or 1 medium banana has 422 mg potassium.

100 grams of bananas have 358 mg potassium.

You can read article on banana,

 

 

 

16) Onions

Onions are famous for giving tears, but they also add good taste to foods with their beneficial nutrients.

Onions belong to family Amaryllidaceae.

Onion is a good source of potassium.

100 grams or 1 medium onion has 161 mg potassium.

150 grams or 1 large onion has 219 mg potassium

100 grams of onions have 146 mg potassium.

 

You can read article,

17) Strawberries

 

Red juicy fruit strawberries are well known for their taste, aroma and health benefits.

Belgium has a museum specialized to strawberries.

Strawberries are the fruit with the decent amount of potassium.

100 grams of strawberries has 153 mg potassium.

You can read article,

 

Juicy red strawberries in bowl

 

18) Raspberries

 

Raspberry is a fruit, which belongs to the family Rosaceae.

the Scientific name of raspberry is Rubus idaeus.

Raspberries are a good source of potassium.

100 grams of raspberries have 151 mg potassium.

 

The raspberry is the edible fruit of a multitude of plant species in the genus Rubus of the rose family, wikipedia suggests.

 

 

19) Grapefruit

 

Grapefruit is well known for their delicious flavor and healthy effects.

Grapefruit is also known as fruit from the paradise.

Grapefruits have a rich amount of potassium.

100 grams of grapefruits have 135 mg potassium.

You can read article,

 

 

20) Cauliflower

 

The Scientific name of cauliflower is Brassica oleracea var. botrytis.

Cauliflower belongs to family Brassicaceae.

Cauliflower contains crucial nutrients and It is a good source of potassium.

100 grams of cauliflower has 299 mg potassium.

You can read article,

 

 

 

21) Watermelon

 

Watermelon belongs to family Cucurbitaceae.

The Scientific name of Watermelon is Citrullus Lanatus.

Watermelon has numerous health benefits and It has decent amount of potassium.

100 grams of watermelon has 112 mg potassium.

 

You can read article,

 

 

 

22) Cucumber

Cucumber belongs to family Cucurbitaceae.

The Scientific name of cucumber is Cucumis sativus.

Cucumber has lot of health benefits and it’s rich in potassium.

301 grams or 1 cucumber (8-1/4″) has 442 mg potassium.

100 grams of cucumber has 147 mg potassium.

You can read article,

 

Cayenne Pepper Benefits

23) Chili Peppers

 

The Scientific name of chili peppers is Capsicum annum.

Peppers, hot chili, green are the good source of potassium.

45 grams or 1 pepper has 153 mg potassium.

100 grams of chili peppers has 340 mg potassium.

You can read article,

Here is the end of the journey, I hope you have enjoyed reading, “What Foods are a Good Source of Potassium?”.

You can also read articles,

Have a nice day :).

 

 

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