Potassium Rich Foods and
The Health Benefits of Potassium

Potassium rich foods are found in many types of food.  Yet most people associate the health benefits of potassium with only plant foods.

There are in fact numerous food sources of potassium that will help you to reach your potassium RDA for the day.

Surprisingly, animal foods and seafood are also great food sources of potassium.  And the Potassium RDA can be obtained by eating a balanced diet that includes foods from the various food groups.

The health benefits of potassium make it one of the most important electrolyte minerals needed by your body to properly function.

The Potassium RDA

1 to 3 years..............3000 mg.

4 to 8 years..............3800 mg.

9 to 13 years.............4000 to 4500 mg.

14+ years.................4700 mg.

What is Potassium?

Find out why this mineral is so important to the well being of your body - Every day! And get some important facts on potassium to help you stay in-balance.

Health Benefits of Potassium

  • Helps conduct nerve impulses
  • Maintains fluid & electrolyte balance
  • Helps stabilize blood sugar levels
  • Regulates acidity in body
  • Important for memory & learning
  • Relieves stress & anxiety
  • Helps relieve migraine headaches
  • Important for muscle contraction
  • Helps to build muscles

Potassium that's found inside your cells helps to balance the sodium on the outside of your cells. This helps maintain the right pressure and water balance in your body.

If either one of these minerals is too high or too low, dehydration may occur in your body.

Generally, most Americans do not consume enough potassium rich foods and eat way too much sodium in processed foods.

  • Helps relieve muscle cramping
  • Important for metabolizing protein
  • Important for metabolizing carbohydrates
  • Important for heart health
  • Normalizes blood pressure
  • Assists kidneys in waste removal
  • Helps prevent kidney stones

Potassium Deficiency Symptoms

Learn about the symptoms of a potassium deficiency as well as some of the main reasons that will create a low potassium level in your body.  And find out what will happen to your body when you first embark on a low carb diet.

Potassium Rich Foods

Organic Raw Fruit:
Avocados, Oranges, Dried Apricots, Bananas, Dried Figs, Honeydew Melon, Grapefruit, Cantaloupe, Guava, Papaya, Prunes, Peaches, Raisins, Tomatoes, Squash

Raw Juices:

Orange Juice, Prune Juice, Grapefruit Juice, Fresh Fruit Juices

Organic Vegetables:
Pumpkins, Spinach, Beets, Beet Greens, Carrots, Broccoli, Asparagus, Chinese Cabbage, Celery, Dandelion Greens, Endive, Romaine Lettuce, Kale, Potatoes, Parsnip, Sweet Corn, Swiss Chard, Yam, Mushrooms

Raw Vegetable Juices:

Carrot Juice, Beet & Carrot Juice

Wild Caught Fish:
Salmon, Halibut, Tuna, Cod, Red Snapper, Trout, Walleye, Sablefish

Sustainable Animal Meat:
Pork, Grass Fed Beef, Bison, Veal, Game Meat, Organ Meats, Chicken

Pastured Dairy:
Goat Milk, Cow Milk, Sheep Milk, Chocolate Milk, Buttermilk, Yogurt

Organic Chocolate:
Cocoa or Cacao Powder, Dark Chocolate Bars

Organic Raw Nuts:
Almonds, Brazil Nuts, Pistachio Nuts, Coconuts, Hazelnuts, Walnuts, Pine Nuts

Organic Raw Seeds:  Flax Seeds, Sesame Seeds, Pumpkin Seeds, Sunflower Seeds

Organic Legumes:
Cashews, Peanuts, Adzuki Beans, Black Beans, Cowpeas, Lentils, Garbanzo Beans, Kidney Beans, Navy Beans, Lima Beans, Pinto Beans, Soybeans

Organic Grains & Pseudo Grains:  Quinoa, Maize, Oats, Teff

Organic Sweeteners:
Coconut Palm Sugar, Blackstrap Molasses

Organic Dried Herbs:
Dried Basil, Dried Tarragon

These are some of the best potassium rich foods that you can add to your diet to meet your individual potassium RDA.

Most whole foods like fruits, vegetables, nuts, meats, dairy, and seafood are considered great food sources of potassium.

Best Sources of Potassium

Find out what foods are considered the best sources of potassium and are considered high potassium food. This list includes plant, animal, and seafood sources.

And eating three well balanced meals a day should give you the appropriate potassium RDA.

Supplemental Sources of Potassium

Supplemental sources of potassium include the foods that have a high potassium content and low amounts of sodium.  You will also learn about the foods you should limit.

Luckily, there are a lot of food sources of potassium and potassium rich foods when you know what foods to look for and what foods to avoid. 

And no one should have a problem including more of this important electrolyte into their diet because almost all "real" foods that have not been "processed" will give you the health benefits of potassium.


Go to What is Potassium?

Return to Healthy Foods