Top 19 Foods To Meet Your Needs In Potassium

Our body needs potassium to achieve smooth muscle function, keep fluid in the body and avoid blood pressure fluctuations. Also, potassium-rich food intake is necessary to reduce the risk of kidney stone formation and to reduce the loss of bone density as we grow older.
Potassium rich food

How much potassium we need

The recommended potassium intake depends on age.

Years Recommended intake (mg / day)
1-3 3,000
4-8 3.800
9-13 4.500
14 and above 4.700
Nursing women 5.100

 

There are no special recommendations for women who are pregnant.

Which are the best sources of potassium

Potassium is mainly found in plant foods but also in some dairy and animal products.

  1. Pumpkin, cooked, a cup: 896 mg
  2. Sweet potato, medium, baked with peel: 694 mg
  3. Potato, medium, baked with peel: 610 mg
  4. White beans, canned, half cup: 595 mg
  5. Yogurt, fat-free, a cup: 579 mg
  6. Lobster, cooked 90 g: 490 mg
  7. Orange juice, 100% natural, 240 ml: 496 mg
  8. Broccoli, cooked, a cup: 457 mg
  9. Melon cantaloupe, a cup: 431 mg
  10. Banana, medium: 422 mg
  11. Spinach, half cup: 420 mg
  12. Pork fillet, cooked, 90 g: 382 mg
  13. Lentils, cooked, half cup: 366 mg
  14. Milk, 1% fat, 240 ml: 366 mg
  15. Salmon, cooked, 90 g: 326 mg
  16. Raisins, ¼ of the cup: 250 mg
  17. Chicken fillet (chest), cooked, 90 g: 218 mg
  18. Tuna, light, canned, drained, 3 ounces: 201 mg
  19. Onion, 100 g: 146 mg

 

Tips to increase potassium intake

– Add green vegetables, such as spinach, to sandwiches

– Throw some raisins into your cereal, yoghurt or smoothie

– Eat more often beans as a salad

– Prefer a small roasted white potato or sweet potato as an accompaniment instead of bread

Also Read “Top 10 Most Expensive Food in the World

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