What foods are high in Potassium | Health Benefits of Potassium


Potassium is an important mineral that is considered essential for a person’s life. It is one of the most important minerals needed for the proper functioning of the kidneys, (What foods are high in Potassium) heart and other vital organs of the body. It is one of the seven important macro minerals which include magnesium, calcium, sodium, phosphorus, sulfur and chloride.

The human body requires a minimum of 100 milligrams of potassium on a regular basis to support important bodily processes. Consuming potassium in high amounts may help reduce blood pressure, stroke, loss of muscle mass, decrease kidney stone formation and preserve bone mineral density. 

The primary function of potassium in the human body is regulating fluid balance while controlling the electrical activity of the heart and other muscles. (Health Benefits of Potassium) Potassium is basically an electrolyte that counteracts the effects of sodium by maintaining the acid-base balance of the human body. 


What foods are high in Potassium 

What foods are high in Potassium

  • Cumin per 100g Potassium :- 1,788 mg
  • Banana per 100g Potassium :- 358 mg
  • Avocado per 100g Potassium :- 485 mg
  • Almond per 100g Potassium :- 220mg
  • Orange per 100g Potassium :- 181 mg
  • Spinach per 100g Potassium :- 167mg
  • Potato per 100g potassium :- 421 mg
  • Carrot per 100g Potassium:- 320 mg
  • Sweet potato per 100g Potassium :- 337 mg
  • Date per 100g Potassium :- 656 mg
  • Curd per 100g Potassium :- 141 mg
  • Tomato per 100g Potassium :- 237 mg
  • Milk per 100g Potassium :- 150 mg


Health Benefits of Potassium 

What foods are high in Potassium

Potassium in the functioning of the human brain

Potassium has an important role in the normal functioning of the human brain. Higher levels of potassium mean more oxygen reaching the brain which stimulates nerve activity and enhances cognitive function. Bananas are rich in their content of potassium and this is the only reason why they are called brain foods. Having a good amount of potassium can also prevent brain stroke to a great extent. Potassium works as a vasodilator by relaxing the blood vessels which helps in the free flow of blood within the body. 

Potassium controls sugar

High levels of potassium can help increase blood sugar. It is essential to maintain normal levels of blood sugar in the body as a decrease in blood sugar can result in headache, (Right Dose of Potassium) sweating, trembling, nervousness and weakness. Immediate relief from such conditions is possible only with the consumption of potassium. It is only for this reason that diabetic individuals are encouraged to maintain normal levels of potassium. 

Muscle contraction

Potassium plays an important role in muscle contraction. Adequate potassium concentration is required for proper relaxation and contraction of muscles. Potassium helps maintain optimal nerve and muscle function and keeps the body’s reflexes sharp by stimulating nerve connectivity between the brain and muscles. 

Alkaline content 

Foods rich in their content of potassium help to promote an alkaline environment within the body. This is completely different from the common acidosis which is a result of the western diet. Diets that are rich in acidic foods such as dairy, processed cereal grains and meat trigger metabolic acidosis, resulting in nitrogen excretion, decreased bone mineral density and muscle wastage. A high intake of potassium can always help in increasing bone density.

Potassium treats cramps

One of the most important benefits of foods that are rich in their potassium content is the reduction in muscle cramps and improvement in muscle strength. Muscle pain, muscle cramps and muscle weakness are side effects of low potassium levels. Potassium also helps treat cramps that are a result of premenstrual symptoms.

Potassium builds muscle

The human body requires potassium for the processing and utilization of carbohydrates obtained through various foods. The body also needs potassium to build muscle and protein. With their body still in the growth phase of the young person, potassium helps ensure that their body continues to grow at a healthy and normal rate.


Right Dose of Potassium

The Recommended Daily Allowances depends on your age, gender and health status as follows:


  • A baby from birth to 6 months of age should take around 0.4 grams.
  • A child aged 9 to 13 should take closer to 4.5 grams. 
  • Males aged 14 to 18 should take closer to 4.7 grams.
  • A woman aged 14 to 18 should take closer to 4.7 grams.
  • A male aged 19 to 50 should take closer to 4.7 grams.
  • A woman aged 19 to 50 should take closer to 4.7 grams.


[What foods are high in Potassium | Health Benefits of Potassium]


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