Potassium Rich Foods: Health Benefits and Deficiency Symptoms


Potassium is an electrolyte because it's highly reactive in water. When dissolved in water, it produces positively charged ions that allows it to conduct electricity, which is important for many processes throughout the body.

A potassium-rich diet may help reduce blood pressure and water retention, protect against stroke and help prevent osteoporosis and kidney stones.

Lack of potassium may lead to hypokalemia. Not consuming enough potassium may cause vomiting, diarrhea, adrenal gland disorders, or use of diuretics. In addition to that, low potassium level can make muscles feel weak, cramp, twitch, or even become paralyzed, and abnormal heart rhythms may develop. Potassium is abundant in the following food products:

Dried apricots have high concentration of nutrients especially potassium. It has a longer shelf life and is easy to carry in comparison to the fresh apricots.

Apart from potassium, sweet potatoes, also give you other nutrients such as vitamin B6, vitamin C, beta-carotene, riboflavin, and niacin.

The most common and healthy way to get potassium in your body is to consume bananas. In addition to that, you get antioxidants, fiber, vitamin C, manganese, making bananas a good all-rounder.

Green bananas are also an amazing option if you want to regulate your blood sugar levels and improve your gut. The best part is it is available throughout the year.

White beans provide 829 mg or 18% of your daily potassium requirements for every serving. This plant based fiber also contain manganese, magnesium, iron, folate, and thiamine.

With high amounts of electrolytes, coconut water has medium amounts of iron, vitamin B6, vitamin C, and magnesium. One coconut can give you 600 mg of potassium.

This superfood not only provides you with potassium but nutrients like fiber, vitamin B6, vitamin C, magnesium, and monounsaturated fatty acids.

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