Potassium is the dietary equal of HIIT: everybody is aware of it’s necessary, however not many individuals know why. Similar to consuming dietary fiber and wholesome fats, consuming meals excessive in potassium is essential to sustaining good well being.
Without sufficient potassium, you may 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 found inside cells, and is vital in regulating fluid and electrolyte balance in the body,” says Jennifer Glockner, R.D.N. and creator of Smartee Plate.
Because potassium is an electrolyte, she explains, it helps conduct electrical prices within the physique, which in flip helps contraction of the center and muscular tissues.
How Much Potassium Do I Need Per Day?
According to the 2021–2025 Dietary Guidelines for Americans, the really helpful each day consumption of potassium for the typical wholesome grownup is 2,600 mg for ladies and three,400 mg for males.
“Most of us don’t consume enough fresh fruits and veggies,” says Glockner, “and therefore, we don’t consume enough potassium in our diet.”
Of course, it’s unlikely (and doubtless inadvisable) that you just’ll get 3,400 milligrams of potassium from only one meals supply. But you may get sufficient potassium by taking a diverse strategy 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 really helpful quantity per day, so it’s tough to get an excessive amount of potassium.
“However, those with impaired kidney function should consult their healthcare provider and most likely will be instructed to limit potassium intake,” says Beachbody Senior Nutrition Manager 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. If you will have kidney illness, although, “the kidney can’t remove the excess potassium, which then accumulates in the blood, and may cause harm,” says Glockner. This may end up in a situation known as hyperkalemia, which Glockner says might contribute to coronary heart issues.
If you will have a historical past of kidney illness or coronary heart points, discuss to your physician to make sure you’re getting the correct quantity of potassium.
What Are the Benefits of Potassium?
Eating meals excessive in potassium is necessary for normal cell operate, Maguire says. “Potassium is also important for heart health in that it can help maintain normal blood pressure,” she explains. “Especially when sodium intake is high.”
That’s why upping your potassium consumption whereas concurrently decreasing your sodium consumption might assist preserve wholesome blood stress, Glockner says, probably main to raised general coronary heart well being. Increased potassium consumption has additionally been linked to raised bone mineral density, she provides.
20 Best Sources of Potassium
Bananas aren’t the one — and even finest — supply of potassium.
“There are foods that provide even more,” Maguire says, like sure dried fruits and legumes.
Try to get your each day potassium from quite a lot of meals so you possibly can rating different vitamins on the similar time. Think: fiber, unsaturated fats, protein, and a slew of various important nutritional vitamins.
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. Sweet 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, include 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