Potassium is one of the most important minerals needed by the human body to maintain normal levels of fluid inside our cells.
We need to make sure that we meet our daily requirements for potassium, as it helps to build energy inside our cells.
It’s also essential for keeping your heartbeat at the right place, by helping to control electrical signals in the middle layer of your heart (myocardium).
It is also needed for normal muscle contraction and aids in preventing cramps, constipation, and hypertension in the arteries.
Unfortunately, it’s estimated that 9 out of 10 people are deficient in potassium, due to not consuming enough fruits and vegetables in their diet.
In today’s article, I will share with you a list of the top 20 foods rich in potassium.
Eating these regularly will help to improve your overall health, boost your energy levels and help protect against heart attacks and strokes.
20 Foods Rich In Potassium
- Beet Tops The first food rich in potassium is The leaves found on the top of beets or beetroot are one of the highest natural sources of potassium and other important minerals.
100g of beet tops contains 909mg of it. You can blend these into green smoothies or consume them in a healthy salad.
Many people don’t realize that some fish and animal products are also rich in potassium. 1/2 a fillet of wild salmon contains around 720mg of potassium.
Eating this alongside salad vegetables shared in this article will rapidly help to boost your potassium intake.
- Avocado Avocados are nature’s best source of healthy fats. 1 medium to large size avocado contains 975mg of potassium.
These are also a wonderful source of Vitamin E and phytosterols which can help to balance hormones throughout the body.
- Kale Kale is one of the most nutrient-dense leafy greens, with 490mg of it in a 100g portion.
Kale is also packed full of plant protein, Vitamin C, carotenoids, and lutein in particular.
- Spinach 100g of spinach leaves contains 558mg of potassium, which also works well in a healthy salad.
Spinach is also a fantastic source of Vitamin K, magnesium, folate, and beta carotene for improving the health of the heart.
Always add lemon juice to your salad dressings to prevent the formation of kidney stones when eating lots of salad leaves.
- Brussels Sprouts One of the healthiest foods for detoxifying the liver, brussels sprouts also come in high with 389mg of potassium in a 100g portion.
Eating these can help to heal damage in the gut and digestive system.
- Pomegranate If you enjoy consuming pomegranate seeds, then I recommend adding them to your salad. 100g of these contains 236mg of potassium.
These seeds are excellent for urinary and kidney health.
- Asparagus Asparagus is yet another fantastic source of potassium with 202mg per 100g of vegetable.
Asparagus is a good source of prebiotic fiber to feed the friendly bacteria that live in your gut.
- Swiss Chard This cruciferous vegetable is helpful in eliminating harmful toxins and chemicals through the liver and kidneys. 100g of chard contains 325mg of it.
It’s also a great source of Vitamin K, which is used to help blood clotting in the body.
- Brazil Nuts I highly recommend consuming a small handful of Brazil nuts each day, as these are loaded with trace minerals like selenium.
This helps to boost glutathione levels, the master antioxidant, and also protects the thyroid gland from harm. 100g of Brazil nuts contains 659mg of potassium.
- Parsley This super herb is loaded with potassium.100g contains 554mg of it. also contains 3x the amount of Vitamin C as oranges and contains high amounts of iron. These all work together to boost the immune system against disease.
- Bok Choy Also known as Chinese Cabbage, Bok choy is also a wonderful source of potassium-containing 252mg in 100g of the leaves.
- Chicken You may not have been aware but a 100g portion of regular chicken also contains 675mg of potassium.
Eat pasture-raised chicken as these contain more omega-3 fats than the caged variety.
No matter how you cook it, broccoli contains 293mg in a 100g portion of potassium.
These chewy shellfish contain around 628mg of potassium in a 100g portion. I recommend soaking these in vinegar to help your stomach digest the minerals within.
1 Medium-sized artichoke also comes in high at 345mg of potassium per 100g.
1/2 a fillet of fresh tuna contains 804mg of it. Tuna is a great alternative to meat if you are a pescatarian or want to reduce inflammation in the body.
As long as you’re not on Keto, 2 raw apricots will supply you with 200mg of it.
100g of Zucchini contains 261 mg of it. These are deliciously pickled.
- Trout Last but by no means least, trout contains 461mg potassium per 100g. Pair this with a watercress salad for a healthy meal.
As I mentioned earlier, most people are actually deficient in potassium, which can be linked to the high death rate from heart disease, diabetes, and other related conditions.
Unfortunately, most potassium is stored inside the cells of the body, so a regular blood test won’t tell you if you are deficient.
It works with salt (sodium) in equal balance to move fluid in and out of your cells to transport nutrients.
The human body evolved to consume large amounts of plant-based foods including roots, flowers, leaves, stems, and other plant matter during the paleolithic age, but it’s becoming harder and harder to meet these requirements in the modern world.
Without enough potassium, the body can’t make enough insulin which can lead to high blood sugars, nerve damage, and inflammation.
For this reason, I recommend topping up your intake by consuming 1000mg of potassium citrate powder. You can find this in health food stores and online around the world.
Most tablet supplements contain only 100mg which is unfortunately nowhere near the 4700mg daily requirements.