Potassium is an essential
mineral that is needed by all
tissues in the body. It is also
referred as electrolyte as it
carries small amount of
electrical charge that activates
various cells and nerve
functions. Potassium is found in
many foods we eat;it is
important for a range of
essential body functions
including:
• Normal water balance
• Blood pressure
• Nerve impulses
• Digestion
• PH balance
• Heart rhythm
• Muscle contractions
It’s considered an essential
nutrient because our body can’t
produce it. Therefore, we must
get potassium from foods to meet
our recommended daily needs,
also known as the Daily Value (DV),
however, people not getting
enough potassium through their
dietswill needsupplements to get
required amount of potassium.
Following are the best foods
packed with potassium and are
considered good food sources of
potassium:
1. Banana: Bananas are rich in
the potassium; one medium sized
banana contains 9% of the DV of
potassium.
2. Avocado: Avocado which is
packed with healthy fats,
vitamins and minerals is also a
very good source of potassium as
a whole avocado will provide us
15% of the DV of potassium.
3. Spinach: We know spinach is
one of the most nutrient dense
foods, 90 grams of raw spinach
contains 11% of the DV of
potassium.
4. Pomegranates: One whole fruit
of pomegranate gives 14% of the
DV of potassium.
5. Water melon: Along with other
healthy nutrients 570 grams of
water melon contains 14% of the
DV of potassium.
6. Dried apricots: 65 grams of
dried apricots contains 16% of
the DV of potassium.
7. Tomatoes: 100 grams of tomato
provides us 5% of the DV of
potassium.
8. Butternut squash (sweet
pumpkin): Around 200 grams of
butternut squash contains 12% of
the DV of potassium.
9. Potatoes: One medium sized
boiled potato provides 12% of
the DV of potassium.
10. Beets: One cup of boiled
beets gives of 11% of the DV of
potassium.
11. Beans: One cup of white
beans will provide 21% of the DV
of potassium. The same serving
of black beans provides 13% of
the DV.
12. Legumes: Legume family
includes lentils, chickpeas,
soybeans, and peanuts, all of
which are high in potassium. For
instance, one cup serving of
lentils packs 15% of the DV for
the mineral, while the same
serving of chickpeas, soybeans,
and peanuts provide 10%, 19%,
and 23% of the DV, respectively.
13. Fish: Fish is also a good
dietary source of potassium, for
example, just 154 grams of
cooked cod provides 12% of the
DV, and 150 grams of haddock
offers 11%, similarly 154 grams
of cooked salmon provides 21% of
the DV, and the same serving of
tuna boasts 17% of the DV.
14. Other good food sources of
potassium: Broccoli, sweet
potatoes, nuts, chicken, beef
and mutton, dairy products,
leafy greens, cantaloupe,
oranges, coconut, coconut water
and fruit and vegetable juices
are also considered good sources
of potassium.