Why do you need potassium?
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Potassium is a super element that our body desires to ensure the smooth functioning of various body organs.
Some of the functions of potassium include:
- Removes extra sodium from the body through urine, thereby preventing high blood pressure; excess sodium in the blood is the primary reason for high blood pressure
- Relaxes the walls of the blood vessels because stiff blood vessels can increase the tension in the blood vessel wall, leading to hypertension and heart diseases
- Relaxes or contracts the muscle, thereby promoting a good muscle health
- Assists in the proper functioning of the nerves
What are the signs of potassium deficiency and toxicity?
Some of the signs of potassium deficiency include:
- Fatigue
- Muscle cramps or weakness
- Constipation
- Muscle paralysis and irregular heart rate (with severe hypokalemia)
- Heavy sweating
- Severe nausea and vomiting
Signs of potassium toxicity include:
- Weakness, fatigue
- Nausea and vomiting
- Shortness of breath
- Chest pain
- Heart palpitations and irregular heart rate
20 foods high in potassium
Potassium, the most essential mineral, is highly prevalent in the following foods, but talk to your doctor before you start a high-potassium diet, especially if you have kidney problems or if you take certain medications.
1. Beet greens
The amount of potassium present in beet greens is as follows:
Potassium per cup cooked |
Potassium per 100 grams |
Potassium per 200 calories |
---|---|---|
1,309 mg (28 percent of daily value [DV]) |
909 mg (19 percent DV) |
6,733 mg (143 percent DV) |
Other nutrients present in beet greens include:
2. Lima beans
The amount of potassium present in lima beans are as follows:
Potassium per cup cooked |
Potassium per 100 grams |
Potassium per 200 calories |
---|---|---|
969 mg (21 percent DV) |
570 mg (12 percent DV) |
927 mg (20 percent DV) |
Other nutrients present in lima beans include:
- Iron
- Vitamin C
- Phosphorous
- Fiber
3. Swiss chard
The amount of potassium in Swiss chard is as follows:
Potassium per cup cooked |
Potassium per 100 grams |
Potassium per 200 calories |
---|---|---|
961 mg (20 percent DV) |
549 mg (12 percent DV) |
5,490 mg (117 percent DV) |
Other nutrients present in Swiss chard include:
- Vitamin C
- Dietary fiber
- Iron
4. Potatoes
The amount of potassium in potatoes is as follows:
Potassium in a medium potato |
Potassium per 100 grams |
Potassium per 200 calories |
---|---|---|
926 mg (20 percent DV) |
535 mg (11 percent DV) |
1,151 mg (24 percent DV) |
Other nutrients present in potatoes include:
- Fiber
- Vitamin C
5. Acorn
The amount of potassium in the acorn is as follows:
Potassium per cup cooked |
Potassium per 100 grams |
Potassium per 200 calories |
---|---|---|
896 mg (19 percent DV) |
437 mg (9 percent DV) |
1,561 mg (33 percent DV) |
Other nutrients present in acorn squash include:
- Fiber
- Vitamin C
- Iron
6. Banana
The amount of potassium in a banana is as follows:
Potassium per cup sliced |
Potassium per 100 grams |
Potassium per 200 calories |
---|---|---|
537 mg (11 percent DV) |
358 mg (8 percent DV) |
804 mg (17 percent DV) |
Other nutrients present in bananas include:
- Vitamin B
- Fiber
- 100 calories
7. Spinach
The amount of potassium in spinach is as follows:
Potassium per cup cooked |
Potassium per 100 grams |
Potassium per 200 calories |
---|---|---|
839 mg (18 percent DV) |
466 mg (10 percent DV) |
4,052 mg (86 percent DV) |
Other nutrients present in spinach include:
- Dietary fiber
- Vitamin C
- Iron
8. Bok choy
The amount of potassium in Bok choy is as follows:
Potassium per cup cooked |
Potassium per 100 grams |
Potassium per 200 calories |
---|---|---|
631 mg (13 percent DV) |
371 mg (8 percent DV) |
6,183 mg (132 percent DV) |
Other nutrients present in Bok choy include:
- Vitamin C
- Calcium
- Fiber
9. Mushrooms
The amount of potassium in mushrooms is as follows:
Potassium per cup cooked |
Potassium per 100 grams |
Potassium per 200 calories |
---|---|---|
555 mg (12 percent DV) |
356 mg (8 percent DV) |
2,543 mg (54 percent DV) |
Other nutrients present in mushrooms include:
- Iron
- Phosphorous
- Fiber
10. Tomatoes
The amount of potassium in tomatoes is as follows:
Potassium per cup cooked |
Potassium per 100 grams |
Potassium per 200 calories |
---|---|---|
523 mg (11 percent DV) |
218 mg (5 percent DV) |
2,422 mg (52 percent DV) |
Other nutrients present in tomatoes include:
- Vitamin C
- Iron
- Antioxidants
11. Sweet potatoes
The amount of potassium in sweet potatoes is as follows:
Potassium per cup cooked |
Potassium per 100 grams |
Potassium per 200 calories |
---|---|---|
523 mg (11 percent DV) |
218 mg (5 percent DV) |
2,422 mg (52 percent DV) |
Other nutrients present in sweet potatoes include:
- Vitamin C
- Phosphorus
- Fiber
12. Brussel sprouts
The amount of potassium in Brussel sprouts is as follows:
Potassium per cup cooked |
Potassium per 100 grams |
Potassium per 200 calories |
---|---|---|
523 mg (11 percent DV) |
218 mg (5 percent DV) |
2,422 mg (52 percent DV) |
Other nutrients present in Brussel sprouts include:
- Vitamin C
- Iron
- Fiber
13. Zucchini
The amount of potassium in zucchini is as follows:
Potassium per cup cooked |
Potassium per 100 grams |
Potassium per 200 calories |
---|---|---|
475 mg (10 percent DV) |
264 mg (6 percent DV) |
3,520 mg (75 percent DV) |
Other nutrients present in zucchini include:
- Vitamin C
- Fiber
14. Broccoli
The amount of potassium in broccoli is as follows:
Potassium per cup cooked |
Potassium per 100 grams |
Potassium per 200 calories |
---|---|---|
457 mg (10 percent DV) |
293 mg (6 percent DV) |
1,674 mg (36 percent DV) |
Other nutrients present in broccoli include:
- Fiber
- Vitamin C
- Phosphorus
15. Artichokes
The amount of potassium in artichokes is as follows:
Potassium per cup cooked |
Potassium per 100 grams |
Potassium per 200 calories |
---|---|---|
444 mg (9 percent DV) |
264 mg (6 percent DV) |
1,173 mg (25 percent DV) |
Other nutrients present in artichokes include:
- Proteins
- Fiber
- Vitamin C
- Phosphorous
16. Green peas
The amount of potassium in green peas is as follows:
Potassium per cup cooked |
Potassium per 100 grams |
Potassium per 200 calories |
---|---|---|
434 mg (9 percent DV) |
271 mg (6 percent DV) |
645 mg (14 percent DV) |
Other nutrients present in green peas include:
- Fiber
- Protein
- Vitamin C
- Iron
- Phosphorus
17. Asparagus
The amount of potassium in asparagus is as follows:
Potassium per cup cooked |
Potassium per 100 grams |
Potassium per 200 calories |
---|---|---|
403 mg (9 percent DV) |
224 mg (5 percent DV) |
2,036 mg (43 percent DV) |
Other nutrients present in asparagus include:
- Fiber
- Vitamin C
- Protein
- Iron
- Phosphorus
18. Sweet corn
The amount of potassium in sweet corn is as follows:
Potassium per cup cooked |
Potassium per 100 grams |
Potassium per 200 calories |
---|---|---|
392 mg (8 percent DV) |
270 mg (6 percent DV) |
628 mg (13 percent DV) |
Other nutrients present in sweet corn include:
- Fiber
- Vitamin C
- Phosphorus
19. Fennel
The amount of potassium in fennel is as follows:
Potassium per cup |
Potassium per 100 grams |
Potassium per 200 calories |
---|---|---|
360 mg (8 percent DV) |
414 mg (9 percent DV) |
2,671 mg (57 percent DV) |
Other nutrients present in fennel include:
- Dietary fiber
- Vitamin C
20. Summer squash
The amount of potassium in summer squash is as follows:
Potassium per cup cooked |
Potassium per 100 grams |
Potassium per 200 calories |
---|---|---|
346 mg (7 percent DV) |
192 mg (4 percent DV) |
1,920 mg (41 percent DV) |
Other nutrients present in summer squash include:
- Vitamin C
- Fiber
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Your body needs potassium to help your nerves, heart, and muscles function correctly. But high potassium levels can lead to health problems.What Drinks Are High in Potassium?
Potassium is one of the essential minerals required by your body for its smooth functioning. Like sodium and chloride, potassium is an electrolyte serving several roles including: Aids proper nerve functioning Helps muscle contraction and relaxationWhat Foods Are the Highest in Potassium?
Potassium is a mineral that controls the amount of fluid inside the cells. Foods highest in potassium include dried fruits, lentils and other legumes, potatoes, spinach, and bananas.Which Fruits Are High in Potassium?
Potassium is an important mineral that plays a vital role in the body. Fruits that are high in potassium include bananas, cantaloupe, oranges, avocados, grapefruit, apricots, honeydew, guava and kiwi.