Last Updated on December 11, 2020
About Potassium
Potassium is the third-most abundant mineral in the human body, after calcium and phosphorus. The mineral plays a significant role in enhancing many of the body’s physiological processes, particularly processes that take place in the muscle cells.
According to research, about 98% of all the potassium in the human body exists in the cells and up to 80% of this is found in the muscle cells. The other 20% is spread across the bones, red blood cells, and the liver.
Functions of Potassium in the Body
1. Regulation of Blood Pressure
Statistics from the Centers for Disease Control and Prevention suggest that approximately one-third of Americans suffer from high blood pressure. High blood pressure is the primary risk factor for heart disease.
Thankfully, a potassium-rich diet can make all the difference. Potassium regulates blood pressure by removing excess sodium from the blood.
2. Regulation of Fluid Balance
According to research, the human body comprises about 60% water. 40% of the water composition in the body is found in the cells, where it makes up a substance known as intracellular fluid. The remaining 60%, also known as extracellular fluid, is found either between your cells or outside the cells, such as in the blood and spinal fluid.
The amount of water in the body is affected significantly by the balance of electrolytes, particularly sodium and potassium ions. Generally, sodium is more abundant in your extracellular fluid, while potassium constitutes the primary electrolyte in your intracellular fluid. Therefore, potassium generally determines the amount of water inside your cells.
A sodium-potassium balance is paramount for the regulation of body fluids. A higher number of sodium ions compared to potassium ions leads to a drop in the levels of your intracellular fluid. Conversely, more potassium ions in the body cause a reduction in the levels of extracellular fluid.
3. Enhancing the Functions of the Nervous System
Another significant role of potassium in the human body is boosting the functions of the nervous system. The nervous system is a system of nerves that’s responsible for cell-signaling between the brain and the rest of the body.
The signals, which are relayed in the form of nerve impulses, are crucial in regulating muscle activity, body reflexes, and heartbeat. A drop in the levels of potassium ions affects your body’s ability to generate nerve impulses, leading to irregular muscle activity, poor body reflexes, and eventually, heart and cardiovascular diseases.
4. Prevention of Kidney Failure
Kidney stones are the main cause of kidney failure and calcium is a notorious component in kidney stones. Therefore reducing excess calcium levels in urine directly lowers the incidences of kidney stones, which ultimately prevents kidney failure.
Thankfully, studies cite the ability of potassium citrate to reduce the levels of calcium in urine, which is significant in preventing or treating kidney stones.
5. Prevention of Osteoporosis
Osteoporosis is a debilitating medical condition that affects bones, making them hollow and porous. The condition mostly results from reduced calcium levels, which makes an increased intake of calcium-rich foods the best method of preventing or reversing it.
However, studies have also shown that potassium might help to prevent or treat osteoporosis by lowering the levels of calcium that the body loses through urine.
Other health benefits of potassium include reducing water retention and lowering the risks of stroke.
Top 20 Foods That Are High In Potassium
The recommended daily intake (RDI) of potassium is 4,700 milligrams (mg). You can meet your RDI of potassium by investing in the following foods.
1. Avocados
Potassium Quantity: 487 mg of potassium in 100 grams of avocado
Other Essential Minerals: Vitamins (B6, C, E, and K), beta-carotene, lutein, dietary fiber, and omega-3 fatty acids
Best Served: Fresh
2. Tomatoes
Potassium Quantity: 549 mg of potassium in half a cup of tomato puree
Other Essential Minerals: Vitamins (A, B1, B3, B5, B6, B7, and C), iron, zinc, choline, chromium, phosphorus, magnesium, and dietary fiber
Best Served: Pureed
3. Bananas
Potassium Quantity: 358 mg in 100 grams of bananas
Other Essential Minerals: calcium, manganese, iron, folate, magnesium, niacin, riboflavin, Vitamin B6, and dietary fiber
Best Served: Fresh
4. Raisins
Potassium Quantity: 618 mg of potassium in half a cup of raisins
Other Essential Minerals: Iron, copper, and magnesium
Best Served: Fresh or in Salad
5. Potatoes
Potassium Quantity: 515 mg of potassium in one medium-sized potato
Other Essential Minerals: Calcium, zinc, iron, phosphorus, magnesium, and dietary fiber
Best Served: Baked
6. Sweet Potatoes
Potassium Quantity: 541 mg of potassium in one medium-sized sweet potato
Other Essential Minerals: Vitamin C, most B-vitamins, iron, calcium, selenium, and dietary fiber
Best Served: Baked
7. White Beans
(including Navy/pea beans, Great Northern beans, Cannellini/white kidney beans, or Lima beans)
Potassium Quantity: 829 mg of potassium in one cup (approximately 179 grams) of white beans
Other Essential Minerals: Calcium, magnesium, and phosphorus
Best Served: Cooked
8. Black Beans/Turtle Beans
Potassium Quantity: 611 mg of potassium in one cup (approximately 172 grams) of black beans
Other Essential Minerals: Calcium, magnesium, phosphorus, iron, manganese, copper and zinc.
Best Served: Cooked
9. Lentils
Potassium Quantity: 731 mg of potassium in one cup of lentils
Other Essential Minerals: B vitamins, iron, zinc, and magnesium
Best Served: Steamed
10. Coconut
Potassium Quantity: 600 mg of potassium in one cup (approximately 240 ml) of coconut water
Other Essential Minerals: Calcium, sodium, magnesium, manganese, phosphorus, Vitamins (B1, B3, B5, B6, C, and E), and dietary fiber
Best Served: Fresh
11. Spinach
Potassium Quantity: 540 mg of potassium in 156 grams of spinach
Other Essential Minerals: Vitamins A & K, folate, magnesium, manganese, and dietary fiber
Best Served: Steamed
12. Kale
Potassium Quantity: 447 mg of potassium in every 100 grams of kales
Other Essential Minerals: Vitamins (A, B6, C, and K), calcium, manganese, magnesium, phosphorus, and dietary fiber
Best Served: Steamed
13. Swiss Chard
Potassium Quantity: 961 mg of potassium in 178 grams of Swiss chard
Other Essential Minerals: Calcium, magnesium, phosphorus, copper, sodium, zinc, Vitamin E, and dietary fiber
Best Served: Steamed, Sautéed, or in Salads
14. Apricots
Potassium Quantity: 488 mg of potassium in six apricots
Other Essential Minerals: Calcium, phosphorus, iron, manganese, copper, and dietary fiber
Best Served: Fresh and dried
15. Pomegranate
Potassium Quantity: 666 mg of potassium in one medium-sized pomegranate
Other Essential Minerals: Vitamins C & K, folate, protein, and dietary fiber
Best Served: Fresh
16. Portobello Mushrooms
Potassium Quantity: 521 mg of potassium in every 100 grams of Portobello mushrooms
Other Essential Minerals: Vitamin B6, protein, niacin, pantothenic acid, riboflavin, zinc, magnesium folate, manganese, copper, selenium, phosphorus, and dietary fiber
Best Served: Grilled
17. Yams
Potassium Quantity: 670 mg of potassium in 100 grams of yams
Other Essential Minerals: Vitamins (A, B, and C), folic acid, niacin, riboflavin, thiamin, copper, calcium, manganese, phosphorus, and iron
Best Served: Baked
18. Beets
Potassium Quantity: 518 mg of potassium in 170 grams of beets
Other Essential Minerals: Folate, manganese, Vitamin C, iron, and dietary fiber
Best Served: Boiled
19. Butternut Squash
Potassium Quantity: 582 mg of potassium in 205 grams (approximately one cup) of butternut squash
Other Essential Minerals: Vitamins (A, B, and C), magnesium, manganese, and dietary fiber
Best Served: Steamed
20. Edamame
Potassium Quantity: 676 mg of potassium in 155 grams (approximately one cup) of edamame
Other Essential Minerals: Manganese, magnesium, copper, iron, and dietary fiber
Best Served: Steamed
Conclusion
As you incorporate potassium-rich foods into your diet, take care that you don’t overdo them. Too much potassium in the body results in a condition known as hyperkalemia, which manifests in symptoms like nausea and vomiting, fatigue, palpitations, numbness, and labored breathing.
Reference Links
1. https://www.cdc.gov/bloodpressure/facts.htm
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2929932/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525130/
4. https://www.ncbi.nlm.nih.gov/pubmed/10617959