Main foods with Potassium

The properties and benefits of the mineral for our body are well-known for our organism, I want to offer you a wide list of the foods rich in potassium. Do you know all the ones that you should ingest to have optimal levels and to balance your body? Don’t forget to read the whole article!

Watch out for the list of potassium-rich foods offered here!

Here are the top 10 foods that contain the most potassium, along with the potassium content of the main nutrients available to ensure your body’s supply of this mineral.

Take note and incorporate them into your diet!

1. Seaweed

Needless to say, algae has not yet managed to make its way onto most people’s tables, although it has no shortage of merits. One of them is the one that has earned it the title of ‘King of Potassium Food’. The abundance of this mineral in the composition of seaweed reaches, in certain species, 10 grams per 100 grams of food.

Some of the varieties you can buy in specialized shops are wakame, kombu, arame, nori, dulse, hiziki and agar-agar.

Emphasising its:

2. Semi-skimmed milk powder

This time we are dealing with a basic food for our body that stands out for its highpotassium content, which amounts to 1280 mg per 100 grams of product, without detracting from its generous amounts of zinc, calcium, magnesium and proteins of high ecological value..

This is the benchmark for potassium in food of animal origin.

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3. Prunes and dried apricots

These delicious fruits, in their dried variety, rank high among the most potassium-containing foods, providing almost 1,000 mg per 100 grams of product. Far from ending its nutritional interest there, it is worth mentioning its richness in provitamin A, vitamin B3 and, to a lesser extent, vitamin C, which suffers a decrease during the drying process, due to its great hydrosolubility.

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4. Spinach

Popeye advised us of its iron content but said nothing about the potassium content of which it provides 558 mg per 100 grams of product.

Also striking is its abundant presence of carotenoid pigments, zeaxanthin, beta-carotene and lutein, making spinach a food with impressive antioxidant properties, which shield cell membranes from attack by free radicals.

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5. Milk cap or Lactarius deliciosus

One of the most abundant mushrooms in the autumn season, its dietary interest is also praiseworthy, since it provides 507 mg of potassium per 100 grams, offering in addition generous contributions of iron, vitamin D (as such and as ergosterol, a substance characteristic of plant tissues and precursor of vitamin D), soluble fiber and vitamins B2, B3 and B5.

Mushroom, one of the richest in potassium.

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6. Thistle

The potassium contribution of the thistle reaches 400 mg per 100 grams. However, the most remarkable feature of its nutritional profile is its intense action on the body’s liver and bile function, mainly due to cynarin, a substance responsible for the thistle’s typical bitter taste, which also affects other vegetables such as artichokes, chicory, endive and radish.

Cynarin has an important choleric or bile-stimulating effect. Therefore, it promotes fat digestion, fluidises bile and generates a double effect of decongestion of the liver and rapid emptying of the gallbladder, which minimises the risk of gallstone formation.

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7. Banana

The relationship between banana and potassium is practically famous. We are fully behind this star in this area, there is 358 mg of potassium in every 100 grams of product consumed, together with the fact that it is a soft and easily digestible fruit, make it a highly recommended food among those suffering from gastrointestinal disorders such as ulcers.

Nor do we want to leave unmentioned the presence in this delicious fruit of inulin and other oligosaccharides responsible for saving the action of the digestive juices, allowing them to reach the final sections of the intestine and favouring the faecal transit.

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8. Chard

Chard is another vegetable that should not be lacking in the diet and provides almost the same amount of potassium as bananas, although if there is one trait that nutritionists praise it for, it is its impressive wealth of vitamins A and C..

Thus, it is highly recommended for the healthy maintenance of the tissues most vulnerable to the deterioration caused by oxidation by free radicals such as skin, bones, mucous membranes in general and the immune system. 

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9. Cherimoya

In terms of potassium supply, the custard apple is in the same range as chard and banana, although it is a fruit with extraordinary health benefits due to its high content of vitamins A, C and the B complex which are projected onto the immune system, growing tissues (such as those of foetuses and children) and, above all, in patients with chronic or degenerative diseases.

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10. Salmon

And again the potassium that comes from the sea and which does so by providing 429 mg of per 100 grams of product, so this is a fish that could not be missing from this list.

You may be surprised to learn that some studies suggest that regular salmon intake could help us live even longer and in better health.

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Which fruit has the most potassium?

Forest Fruits

Vegetables

Legumbres

Nuts

Tubers

Dehydrated fruits

Fish

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