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Potassium is the dietary equal of HIIT: everybody is aware of it’s vital, however not many individuals know why. Much like consuming dietary fiber and wholesome fats, consuming meals excessive in potassium is essential to sustaining good well being.
With out sufficient potassium, you would possibly expertise muscle cramps, fatigue, or elevated blood stress. So, learn on to be taught 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 important in regulating fluid and electrolyte steadiness 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 prices within the physique, which in flip helps contraction of the center and muscle tissues.
How A lot Potassium Do I Want Per Day?
In line with the 2021–2025 Dietary Tips for People, the beneficial each day consumption of potassium for the common wholesome grownup is 2,600 mg for girls and three,400 mg for males.
“Most of us don’t eat sufficient recent fruits and veggies,” says Glockner, “and subsequently, we don’t eat sufficient potassium in our eating regimen.”
After all, it’s unlikely (and possibly inadvisable) that you just’ll get 3,400 milligrams of potassium from only one meals supply. However you will get sufficient potassium by taking a diversified method to your eating regimen, 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 operate ought to seek the advice of their healthcare supplier and more than likely can 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 answerable for flushing out extra potassium in your urine. You probably 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 could contribute to coronary heart issues.
You probably 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 vital for normal cell operate, Maguire says. “Potassium can also be vital for coronary heart well being in that it may well assist keep regular blood stress,” she explains. “Particularly when sodium consumption is excessive.”
That’s why upping your potassium consumption whereas concurrently decreasing your sodium consumption could assist keep wholesome blood stress, Glockner says, doubtlessly 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 a wide range of meals so you’ll be able to rating different vitamins on the similar time. Assume: fiber, unsaturated fats, protein, and a slew of various important nutritional vitamins.
Right here’s an inventory 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, comprise 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
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