Potassium is the dietary equal of HIIT: everybody is aware of it’s essential, however not many individuals know why. Just like consuming dietary fiber and wholesome fats, consuming meals excessive in potassium is essential to sustaining good well being.
With out sufficient potassium, you may expertise muscle cramps, fatigue, or elevated blood strain. So, learn on to study what potassium is, why your physique wants it, and the way to make sure you’re getting sufficient.
What Is Potassium?
Potassium is a key mineral for our our bodies. “It’s discovered inside cells, and is significant in regulating fluid and electrolyte stability within the physique,” says Jennifer Glockner, R.D.N. and creator of Smartee Plate.
As a result of potassium is an electrolyte, she explains, it helps conduct electrical expenses within the physique, which in flip helps contraction of the guts and muscle groups.
How A lot Potassium Do I Want Per Day?
In keeping with the 2021–2025 Dietary Tips for Individuals, the beneficial each day consumption of potassium for the typical wholesome grownup is 2,600 mg for girls and three,400 mg for males.
“Most of us don’t eat sufficient contemporary fruits and veggies,” says Glockner, “and due to this fact, we don’t eat sufficient potassium in our food plan.”
In fact, it’s unlikely (and doubtless inadvisable) that you simply’ll get 3,400 milligrams of potassium from only one meals supply. However you will get sufficient potassium by taking a various strategy to your food plan, and prioritizing meals excessive in potassium, like fruits, greens, and legumes.
Can You Overdose on Potassium?
Most individuals have a tough sufficient time consuming the beneficial quantity per day, so it’s tough to get an excessive amount of potassium.
“Nevertheless, these with impaired kidney perform ought to seek the advice of their healthcare supplier and most definitely will likely be instructed to restrict potassium consumption,” says Beachbody Senior Diet Supervisor Krista Maguire, R.D., C.S.S.D.
That’s as a result of the kidney is liable for flushing out extra potassium in your urine. If in case you have kidney illness, although, “the kidney can’t take away the surplus potassium, which then accumulates within the blood, and will trigger hurt,” says Glockner. This may end up in a situation known as hyperkalemia, which Glockner says might contribute to coronary heart issues.
If in case you have a historical past of kidney illness or coronary heart points, speak to your physician to make sure you’re getting the correct quantity of potassium.
What Are the Advantages of Potassium?
Consuming meals excessive in potassium is essential for normal cell perform, Maguire says. “Potassium can also be essential for coronary heart well being in that it might probably assist keep regular blood strain,” she explains. “Particularly when sodium consumption is excessive.”
That’s why upping your potassium consumption whereas concurrently lowering your sodium consumption might assist keep wholesome blood strain, Glockner says, probably main to raised general coronary heart well being. Elevated potassium consumption has additionally been linked to raised bone mineral density, she provides.
20 Finest Sources of Potassium
Bananas aren’t the one — and even finest — supply of potassium.
“There are meals that present much more,” Maguire says, like sure dried fruits and legumes.
Attempt to get your each day potassium from quite a lot of meals so you may rating different vitamins on the similar time. Assume: fiber, unsaturated fats, protein, and a slew of various important nutritional vitamins.
Right here’s a listing of wholesome meals ordered from highest in potassium to lowest.
1. White Beans
One cup, canned, incorporates 1,189 milligrams of potassium
2. Dried Apricots
One half cup incorporates 1,101 milligrams of potassium
3. Swiss Chard
One cup, cooked and chopped, incorporates 961 milligrams of potassium
4. Lentils
One cup, cooked, incorporates 731 milligrams of potassium
5. Acorn squash
One cup, cooked and mashed, incorporates 644 milligrams of potassium
6. Potato
One medium potato, baked with flesh, incorporates 610 milligrams of potassium
7. Kidney beans
One cup, canned, incorporates 607 milligrams of potassium
8. Raisins
One half cup incorporates 598 milligrams of potassium
9. Yogurt
One cup, plain and low-fat, incorporates 573 milligrams of potassium
10. Lima beans
One cup, canned, incorporates 530 milligrams of potassium
11. Tomato juice
One cup, canned, incorporates 527 milligrams of potassium
12. Soybeans
One half cup, boiled, incorporates 485 milligrams of potassium
13. Banana
One medium fruit incorporates 422 milligrams of potassium
14. Peas
One cup, boiled, incorporates 384 milligrams of potassium
15. Candy potato
One medium potato, boiled, incorporates 347 milligrams of potassium
16. Avocado
One half of a medium avocado incorporates 345 milligrams of potassium
17. Spinach
2 cups, uncooked, include 335 milligrams of potassium
18. Salmon
3-oz. fillet, Atlantic, farmed, incorporates 326 milligrams of potassium
19. Beets
One half cup, boiled and sliced, incorporates 259 milligrams of potassium
20. Brussels sprouts
One half cup, cooked, incorporates 247 milligrams of potassium
