Top 20 Foods to Replenish Potassium Levels
Potassium rich foods include fresh and canned vegetables, fresh and dried fruits, as well as fish and nuts. There is really no excuse to have nutrition deficiency when it comes to potassium. By incorporating a variety of the following foods in daily diet you will be sure to keep the potassium levels up and feel good too.
Beet Greens - Top Source of Potassium
1. Beet greens 1 cup 1309 mg
In addition to potassium, beet greens contains calcium, iron, magnesium, and phosphorus.
Number 2 on the List - Raisins!
2. Raisins 1 cup 1089 mg
Some scientists believe the phytochemicals found in raisins help fight bacteria that cause oral disease.
Baked Potatoes - Keep the Skin On for Most Nutrition
3. Baked potato 1 potato 1081 mg
Baked potatoes are high in vitamins A, K, B6, and niacin.
Soybeans - A Healthy Choice
4. Soybeans (green) 1 cup 970 mg
Soybeans are a great form of vegetable protein. They are high in vitamins A, B1, and B2. They also have isoflavones, which are believed to relieve menopausal symptoms, as well as reducing the risk for heart disease.
5. Lima beans 1 cup 955 mg
Lima beans are a great source of all the B vitamins. They are rich in iron, and magnesium in addition to potassium.
Winter Squash - All Varieties Contain a Healthy Amount of Potassium
6. Winter squash 1 cup 896 mg
Orange winter squash are rich in vitamin E, thiamin, niacin, folate, calcium and magnesium.
7. Plantains 1 cup 893 mg
Plantains are filled with vitamin A, magnesium, and phosphorus. They contain omega 3 and 6 fatty acids as well zinc and copper.
8. Roasted chestnuts 1 cup 847 mg
Chestnuts provide an excellent source for minerals, fiber, phosphorus, and vitamins A and E.
Spinach - Not Just for Popeye
9. Cooked spinach 1 cup 839 mg
Spinach is filled with anti-oxidants and one of the best sources for vitamin K which is needed for healthy coagulation. Spinach is also an excellent source for vitamin A, manganese, folate, magnesium and iron.
Prunes - For More Than Regularity
10. Prunes 1 cup 829 mg
Prunes contain fiber and sorbitol which softens stool, preventing constipation. They help keep the bowels moving on schedule.
11. Sweet potato 1 cup 796 mg
Sweet potatoes contain vitamins A, and C, manganese, and copper as well as being a good source of dietary fiber.
Papaya - A Delicious Tropical Fruit
12. Papaya 1 papaya 781 mg
They contain vitamins C, A, E, and K as well as folate.
13. Jerusalem Artichokes 1 cup 644 mg
In addition to being a good source of potassium, Jerusalem Artichokes contain magnesium, folate, copper, and phosphorus.
Bananas - Great Energy Source
14. Bananas 1 cup 594 mg
In addition to potassium, bananas are rich in vitamins B6 and C, and manganese.
15. Mushrooms 1 cup 555 mg
They are high in vitamins B2, B3, B5, in addition to containing copper, tryptophan, phosphorus, zinc, and selenium.
Brussel Sprouts - Baby Cabbage
16. Brussel sprouts 1 cup 504 mg
Like spinach, brussel sprouts are packed with vitamin K. They also contain vitamins C, A, folate and manganese.
Refreshing Orange Juice
17. Orange Juice 1 cup 496 mg
This sweet juice is one of the best sources around for vitamin C.
18. Cantaloupe 1 cup 494 mg
Another great source of vitamin C, cantaloupe also contains vitamin A, vitamin B6 and B3. Cantaloupe is low in calories and a delicious treat.
19. Codfish 3 oz 439 mg
Codfish contains vitamins A, D, C, E, K, thiamin, riboflavin, niacin, and many other vitamins essential for good health.
Dried Apricots - A Great On the Go Snack
20. Apricots (dried) 10 halves 407 mg
Apricots are packed with vitamin A, vitamin C, and contain tryptophan.
Make Healthy Choices for a Healthy Life
When it comes to potassium, there are a wide range of foods containing this essential mineral. Eating a variety of foods from all food groups can give you the potassium you need for a healthy body as well as a wide range of other essential nutrients for healthy living. This complete list of potassium rich foods will get you started on the right path to health.
References: USDA National Nutrient Database for Standard Reference
The American Heart Association Website