One study including nearly 2,000 veterans found that those given potassium-enriched salt over the course of 2.5 years had a lower death rate from heart disease and spent less on heart disease-related medical care (61). Broccoli is a superfood in many ways and is one of the best plant sources of potassium. Currently, potassium nitrate is created in a laboratory with very few natural sources utilized 1 2. They are high in heart-healthy monounsaturated fats and very rich in fiber, antioxidants, vitamin C, vitamin K, vitamin B6, folate and pantothenic acid (48, 49, 50). Potatoes and sweet potatoes are excellent sources of potassium. Dried fruits (raisins, apricots) Beans, lentils Potatoes; Winter squash (acorn, butternut); Spinach, broccoli Considerations Opt for 100 percent fruit juice instead of juices with added sugar, and drink juice in moderation since it can be high in calories. ½ cup. If you do choose to drink orange juice, be sure that it is 100% juice. The beneficial effects of potassium and lycopene on risk factors for heart disease make tomatoes a great choice for heart health (1). Potassium is a silvery-white metal that is soft enough to be cut with a knife with little force. Beside carrot, other orange colored vegetables and fruits are great food sources of potassium. If you're looking to go organic, there are many ways to supplement your lawn or garden with potassium without using chemical fertilizers. 1. Banana. The easiest way to lookup drug information, identify pills, check interactions and set up your own personal medication records. Plus, the pomegranate also lands a spot on the list of top aphrodisiac foods due to its ability to reduce cortisol levels in the body. 1. The total recommended … In fact, in just 6 oz of cooked salmon, you are getting a whopping 1 gram of potassium! It also helps your body maintain a normal blood pressure. Studies have shown that avocados may be beneficial for heart health, weight management and metabolic syndrome (50, 51). Greensand does not contain any nitrogen; some brands may contain a tiny bit of phosphorus, but not enough to really count if your garden needs phosphorus, too. A national survey found that only 3% of Americans meet the recommendation for potassium intake. 1 The publication 2015–2020 Dietary Guidelines for Americans Cdc-pdf [PDF-10 MB] External recommends that Americans eat more foods that are good sources of potassium, including vegetables, fruits, seafood, and dairy. Because yogurt is a fermented food, it also contains bacteria that may benefit gut health. ½ cup. In fact, a review of several studies found that every 15-gram (0.5-ounce) increase in fatty fish per day corresponded with a 6% decrease in the risk of death from heart disease (58). Citrus fruits like oranges are well known for being high in vitamin C, but they are also a good source of potassium. Potassium is widely available in many foods, especially fruits and vegetables.Leafy greens, beans, nuts, dairy foods, and starchy vegetables like winter squash are rich sources. A 100-gram (3.5-ounce) serving of clams provides 18% of the RDI for potassium and is packed with selenium, iron and B12. Try to get your daily potassium from a variety of foods so you can score other nutrients at the same time. This article lists 14 of the foods highest in potassium. 2 raw or 5 dry. Banana flakes or green bananas may also be an effective home remedy for diarrhea (46, 47). In excess, potassium can cause heart palpitations and anxiety. All meats (red meat and chicken) and fish, such as salmon, cod, flounder, and sardines, are good sources of potassium. A Detailed Review, Do Multivitamins Work? Many foods contain potassium. They are also an excellent source of plant-based protein (3). Chicken, red meat, and fish are some of the best sources of potassium, but veggies like winter squash, broccoli, lima beans, tomatoes, and peas are also rich in potassium. Many fruits and vegetables are excellent sources, as are some legumes (e.g., soybeans) and potatoes. Beside carrot, other orange colored vegetables and fruits are great food sources of potassium. Sources of potassium in the diet include Leafy greens, such as spinach and collards Fruit from vines, such as … Overdose of potassium from natural sources is nearly impossible, however, it is possible to consume too much potassium via potassium salts which can lead to nausea, vomiting, and even cardiac arrest. Sweet potatoes, another starchy tuber, are also a respectable source of potassium. Potassium is an essential mineral used to aid the communication between your nerves and muscles, and move other nutrients into cells. 200. Oranges and orange juice are rich in other vitamins, minerals and antioxidants, as well. The rich potassium content of avocados, in addition to their other healthy properties, make them an easy choice for helping meet your nutrient needs. Often, people think of bananas when they are asked for a good source of potassium, but the fruit only provides about 9% of your daily value of potassium. Beans (lima, baked navy) ½ cup. What’s more, tomatoes contain beneficial plant compounds like lycopene, which may help fight inflammation and reduce the risk of prostate cancer (29, 30). 3 oz. 270. Enjoy a mix of spinach, yogurt, and … Potassium is found in many whole, unprocessed foods. One medium-sized avocado provides 20% of the RDI for potassium. Potassium metal reacts rapidly with atmospheric oxygen to form flaky white potassium peroxide in only seconds of exposure. The high content of antioxidants, healthy fats and fiber in avocados is most likely responsible for their effects on health. Some of the best sources of potassium are fresh leafy greens, avocados, tomatoes, potatoes, and beans. Potassium is found in most types of food. Some legumes, fish, and dairy products can also make important contributions to our daily potassium intake; yet, because these food… Half of a filet of salmon (187 grams) provides 683 mg of potassium, or 15% of the RDI (57). 280. Healthline Media does not provide medical advice, diagnosis, or treatment. Many vegetables and fruits are rich sources of potassium. Food Sources. However, they are one of the best food sources of potassium available. But there are 32 foods on our Rating Chart with more potassium per calorie than the banana. However, the important sources of this mineral also include avocados, bananas, and coconut water. Indeed, one medium-sized banana contains 422 mg, or 12% of the RDI for potassium (42). Some evidence suggests yogurt may be beneficial for weight maintenance or appetite control, too (53). One cup (180 grams) of cooked spinach provides 18% of the RDI for potassium, making it a great choice for those wanting to increase their intake (19). If you find plain yogurt is too tart, sweeten it with fresh fruit, nuts or a bit of honey. Vegetables high in potassium include beet greens, lima beans, Swiss chard, potatoes, acorn squash, spinach, boy choy, mushrooms, tomatoes, and, sweet potatoes. It also provides other essential vitamins, minerals and healthy plant compounds. It is also rich in folate, vitamin A, thiamine and antioxidants (32, 33, 34, 35). The same may not apply to synthetic nutrients from supplements. Getting enough potassium is essential for bone and heart health. We’re talking most types of fish here – but especially salmon, tuna, halibut, flounder, and cod. Since the body can’t produce potassium, it has to come from food. Potassium is a mineral that helps control the balance of fluids in the body, and also helps the heart muscle work properly. 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