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Potassium is the dietary equal of HIIT: everybody is aware of it’s vital, however not many individuals know why. Just 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 strain. So, learn on to study 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 significant 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 groups.
How A lot Potassium Do I Want Per Day?
In line with the 2021–2025 Dietary Tips for Individuals, the beneficial every day consumption of potassium for the common wholesome grownup is 2,600 mg for ladies 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 weight-reduction plan.”
After all, it’s unlikely (and doubtless inadvisable) that you simply’ll get 3,400 milligrams of potassium from only one meals supply. However you may get sufficient potassium by taking a diverse method to your weight-reduction plan, 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.
“Nonetheless, these with impaired kidney perform ought to seek the advice of their healthcare supplier and probably 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. When you’ve got 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 referred to as hyperkalemia, which Glockner says might contribute to coronary heart issues.
When you’ve got a historical past of kidney illness or coronary heart points, speak to your physician to make sure you’re getting the correct amount of potassium.
What Are the Advantages of Potassium?
Consuming meals excessive in potassium is vital for normal cell perform, Maguire says. “Potassium can be vital for coronary heart well being in that it will possibly assist preserve regular blood strain,” she explains. “Particularly when sodium consumption is excessive.”
That’s why upping your potassium consumption whereas concurrently lowering your sodium consumption might assist preserve wholesome blood strain, Glockner says, doubtlessly main to raised total 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 greatest — supply of potassium.
“There are meals that present much more,” Maguire says, like sure dried fruits and legumes.
Attempt to get your every day potassium from quite a lot of meals so you’ll be able to rating different vitamins on the identical time. Suppose: fiber, unsaturated fats, protein, and a slew of various important nutritional vitamins.
Right here’s a listing of wholesome meals ordered from highest in potassium to lowest.
1. White Beans
One cup, canned, comprises 1,189 milligrams of potassium
2. Dried Apricots
One half cup comprises 1,101 milligrams of potassium
3. Swiss Chard
One cup, cooked and chopped, comprises 961 milligrams of potassium
4. Lentils
One cup, cooked, comprises 731 milligrams of potassium
5. Acorn squash
One cup, cooked and mashed, comprises 644 milligrams of potassium
6. Potato
One medium potato, baked with flesh, comprises 610 milligrams of potassium
7. Kidney beans
One cup, canned, comprises 607 milligrams of potassium
8. Raisins
One half cup comprises 598 milligrams of potassium
9. Yogurt
One cup, plain and low-fat, comprises 573 milligrams of potassium
10. Lima beans
One cup, canned, comprises 530 milligrams of potassium
11. Tomato juice
One cup, canned, comprises 527 milligrams of potassium
12. Soybeans
One half cup, boiled, comprises 485 milligrams of potassium
13. Banana
One medium fruit comprises 422 milligrams of potassium
14. Peas
One cup, boiled, comprises 384 milligrams of potassium
15. Candy potato
One medium potato, boiled, comprises 347 milligrams of potassium
16. Avocado
One half of a medium avocado comprises 345 milligrams of potassium
17. Spinach
2 cups, uncooked, include 335 milligrams of potassium
18. Salmon
3-oz. fillet, Atlantic, farmed, comprises 326 milligrams of potassium
19. Beets
One half cup, boiled and sliced, comprises 259 milligrams of potassium
20. Brussels sprouts
One half cup, cooked, comprises 247 milligrams of potassium
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