Our diet tends to have too much sodium and too little potassium, which is why we get hypertension and cardiovascular disease. Diarrhea and vomiting reduce potassium levels, and some medications may increase potassium output, especially if you are taking diuretics. To keep the balance, the recommended intake of potassium in adults aged 19 years or older is around 4700 mg per day.
How can you reach that goal? Keep these potassium-rich foods on hand, particularly if you use drugs that lower this electrolyte or have hypertension.
20 high-potassium foods include:
1. Bananas
When it comes to potassium, bananas are often the go-to food to get your fill of this mineral. Approximately 110 calories, 0 grams of fat, 1 gram of protein, 28 grams of carbohydrate, 15 grams of naturally occurring sugar, 3 grams of fiber, and 450 milligrams of potassium are included in one serving or one medium ripe banana.
Bananas may sound obvious but the next food on our list might surprise you.
2. Potatoes
This is a staple food in almost every country, and it is a nutritional powerhouse we have in our homes without even knowing. On average, a medium-sized baked potato (about 150 grams or 5.3 ounces) with skin contains approximately 610 milligrams of potassium. This is excellent news, especially if you consider the rest of its nutrients. They include copper, phosphorus, manganese, vitamin B6, vitamin B3, vitamin C, and much more.
