8 Types of Foods That Contain the Most Potassium

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8 Types of Foods That Contain the Most Potassium
8 Types of Foods That Contain the Most Potassium

Potassium is an important nutrient that the body needs, so it needs to be consumed regularly. Foods that contain potassium are very easy to find, and can be added to the daily diet

Potassium is one type of electrolyte that has an important role for body he alth. The function of potassium, among others, is to maintain a balance of fluids and electrolytes in the body, as well as to ensure normal functioning of the brain, nerves, muscles, and heart.

8 Types of Foods That Contain the Most Potassium - Alodokter

Not only that, potassium also helps stabilize blood pressure, prevent stroke, heart disease, kidney damage, and bone loss. Potassium deficiency can cause various he alth problems, such as easily tired, weak muscles, tingling, nausea, constipation, and heart rhythm disturbances.

The recommended potassium intake for adults is 4,700 mg per day. The recommended intake of potassium is from food. If you want to take potassium supplements, you should first consult with your doctor.

Foods High in Potassium

The following are some types of high-potassium foods that can be consumed daily:

1. Banana

Every single banana contains about 420 milligrams of potassium. The content of complex carbohydrates and fiber in it is also able to make the stomach feel full longer and help increase energy.In addition, bananas also contain other important nutrients, such as antioxidants, vitamin B6, and vitamin C.

2. Potato

In one potato, it contains 600 milligrams of potassium. Potatoes also provide a variety of other nutrients, including carbohydrates, vitamin B6, vitamin C, fiber, and iron.

Nevertheless, pay attention to how the potatoes are served. Baking is one of the best ways to cook potatoes. Also, avoid adding other ingredients, such as sauce, s alt, or cheese, in excess.

3. Sweet potato

Sweet potatoes are said to have a higher potassium content than bananas. The potassium content of one medium-sized sweet potato can reach 500 milligrams. Moreover, sweet potatoes are relatively low in calories and are equipped with fiber, carbohydrates, vitamin C, and beta carotene which are beneficial for the body.

4. Tomato

Fresh tomatoes are a good source of potassium. However, tomatoes that have been processed into sauce, or tomatoes that have been dried contain more potassium. The potassium content in a bowl of dried tomatoes can reach 1,800 milligrams.

In addition to being high in potassium, dried tomatoes are also rich in other nutrients, such as fiber, protein, lycopene, and vitamin C which are very good for helping boost the immune system.

5. Red beans

Red beans are a good source of potassium. In 100 grams of kidney beans, contained about 600 milligrams of potassium. After boiling, red beans can be consumed directly or mixed into salads. Other options that are also rich in potassium are soybeans and edamame.

6. Avocado

One avocado contains about 900 milligrams of potassium. Avocados can be mixed in a variety of foods, or juiced with bananas, coconut water and low-fat yogurt.

7. Seafood (seafood)

Most types of seafood have high potassium content, especially shellfish, tuna, salmon, and mackerel. In addition, marine fish are also rich in omega-3 fatty acids and vitamin D.

Even so, you need to be careful in consuming marine fish. Make sure the fish you are going to consume does not have a high mercury content. In addition, avoid processing fish by frying.

8. Milk

One glass of milk contains about 350 milligrams of potassium. Meanwhile, fat-free milk contains 400 milligrams of potassium. The higher the fat content in milk, the lower the potassium content.

Yogurt can be an alternative to dairy products that are rich in potassium. One cup of yogurt contains 350–500 milligrams of potassium. Another benefit of yogurt is that it contains probiotics which are good for digestion.

Although it has various benefits, potassium is not recommended to be consumed in excess, especially for people with kidney disease and heart problems. If you have certain medical conditions, you should first consult with your doctor about the recommended amount of potassium intake.

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