Potassium Rich Foods List – 20 Foods Highest in Potassium!

Potassium Rich Foods List

Maintaining proper potassium levels are important to the body’s ability to properly regulate its own fluid balance, in addition to continuing the proper function of a multitude of other physiological process like cell and organ function. Low potassium levels can lead to symptoms such as mental impairment and muscle cramping. Additionally, lower than acceptable potassium levels may also contribute to water retention, a condition in which the body hangs on to excess fluid. The symptoms of water retention include swelling, puffiness, stomach bloating and puffiness and discomfort. While there are a great many number of tasty edibles on the potassium rich foods list, few people do not understand just how many great sources of the mineral there are to keep potassium levels where they need to be and when asked can think of only one, the banana.

Bananas are indeed a fine selection among sources of potassium. Just one low calorie banana can contain over 400 milligrams of the nutrient, which is in fact very impressive. Add to that the remainder of the health benefits of bananas, including ample amounts of vitamin B6, vitamin C and dietary fiber. However, the banana is just one of many good sources of potassium, and it certainly is not the highest provider on the potassium rich foods list.

In fact, there are numerous great potassium sources that are not yellow fruits, and many people may be missing out on a lot of great potassium sources worth incorporating into their daily diets. Everything from veggies to starches to fruits has a few entries to add to the potassium rich foods list, so there is little excuse not to be getting a reasonable daily dose. We have compiled a list of the top 20 to consider to ensure that fluid levels stay in check, and bloat and water retention can become a thing of the past.

1. Leafy Greens: Not only are leafy greens good choices for potassium, they are also full of many other beneficial nutrients. And with spinach alone boasting over 800 mg per cup cooked, it beats out the banana in terms of potassium hands down.

2. Lima Beans: Not only is their fiber content an excellent choice for constipation sufferers, they are also loaded with potassium. At almost 1200 mg per cup, lima beans make bananas look like a potassium weakling.

3. Dates: The health benefits of dates have been explored for thousands of years, and it may have something to do with their abundant potassium content, at over 150 mg each.

4. Avocado: Blowing away the banana at double the potassium each, the avocado is one of the most potent items on the potassium rich foods list. However the health benefits of avocados do not stop there. It is also an excellent source of the ellusive Omega 9 fatty acids.

5. Halibut: A three ounce portion has more potassium than a banana, and it is also an excellent source of omega 3 fatty acids, that are beneficial to many physiological processes, most notably heart health.

6. Cantaloupe: While it does not beat out the banana in terms of potassium content, it is worth noting the cantaloupe, which does contain over 300 mg per serving.

7. Papaya: It is a terrible choice for anyone suffering from fructose malabsorption syndrome, but papaya benefits are an excellent choice for anyone who is not and is looking for an additional fruity source of potassium.

8. Potatoes: Potatoes are one of the best foods on the potassium rich foods list, both for their over 700 mg of potassium per each medium, and their other essential nutrients.

9. Sweet Potatoes: Why are sweet potatoes different than the familiar white spuds? Well, they contain less potassium (still a fair amount at over 500 mg each) but they are also a great source of antioxidants, which make them unique.

10. Edamame: The small green tasty treats boast nearly one thousand milligrams of potassium in each cup, making them an incredibly healthy choice for extra potassium.

11. Lentils: They may not be everyone’s favorite food, but they are a necessity on the potassium rich foods list. After all, they contain over 700 mg per cup, and are packed with other beneficial nutrients too. If lentils are not your thing, try the green beans, a completely different although still excellent, source of potassium.

12. Raisins: Raisins are an incredibly healthy snack choice. And, like other dried fruits, they are an excellent source of fiber. They are also a great source of potassium, and ding in alongside other popular dried fruits like dates to beat out bananas in terms of potassium content. The benefits of raisins also include other essential nutrients, although they do have a perhaps higher than desirable amount of sugar (a similar fate found in many dried fruits).

13. Apricots: Although apricots are commonly enjoyed dried, the fresh fruit can also be considered beneficial to those looking to gain a little more potassium. While the health benefits of dried apricots have long been limited to bowel regularity, there is a lot more that these little fruits have to offer both dried and fresh.

14. Yogurt: Yogurt may seem like an oddity on the potassium rich foods list, but one serving size cup actually beats out the banana in terms of potassium content, at over 500 mg each.

15. Acorn Squash: The squash family in general provides an excellent source of potassium. However the acorn variety in particular is particularly abundant, with almost 900 mg in each cup.

16. Salmon: The healthiest of diets incorporate fish, and salmon is an excellent choice. It boasts over 500 milligrams of potassium in each three ounce serving. If salmon is not your thing, consider clams, also an excellent seafood source.

17. Mushrooms: How many times do mushrooms appear on a list of high nutrient foods? Not many. But, they are here on the potassium rich foods list because they have earned it, with over 400 mg per cup of snow whites.

18. Garden Herbs: Well, nobody is going to eat a cup of herbs. However, in terms of ounce for ounce, many herbs like parsley and dill are excellent sources of potassium, at just under 100 mg per tablespoon. That may not seem like a lot, but translate it into a cup and it is clear that herbs are neck in neck with some of the best food sources.

19. Dark Chocolate: Dark chocolate has been getting some positive press in terms of nutrient content as of late, and it is well deserved. Especially since the sweet stuff is also an excellent potassium source.

20. Molasses: Not all potassium rich foods are considered sinless, and molasses is certainly not a health food. However, if there was ever a reason to use a little here and there, it might be its potassium content, a surprise nutrient anomaly.

References:
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=7
http://www.huffingtonpost.com/2012/09/20/potassium-foods-banana_n_1898078.html#slide=1544407

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