Potassium Rich Foods and
The Health Benefits of Potassium

Potassium rich foods are found in many types of plants that you can grow into a beautiful garden.  Unfortunately, most people associate the health benefits of potassium with only plant based foods.

There are in fact, numerous food sources of potassium that will help you reach your individual RDA for potassium.  And surprisingly, animal foods and seafood are great sources of potassium! 

The RDA for potassium should be obtained by eating a balanced diet that includes foods from the various food groups.  And the health benefits of potassium make it one of the most important electrolyte minerals needed by your body to properly function.

Health Benefits of Potassium

  • Helps Conduct Nerve Impulses
  • Maintains Fluid & Electrolyte Balance
  • Regulates Acidity in Body
  • Assists Kidneys in Waste Removal
  • Helps Prevent Kidney Stones
  • Important for Memory & Learning
  • Helps Relieve Migraine Headaches
  • Important for Muscle Function
  • Helps to Build Muscles
  • Helps Relieve Muscle Cramping
  • Important for Metabolizing Protein
  • Important for Metabolizing Carbohydrates
  • Helps Stabilize Blood Sugar Levels
  • Important for Heart Health & Normalizes Blood Pressure
  • Relieves Stress & Anxiety

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.

And an imbalance of either sodium or potassium will cause your cells to shrink as water moves out of them, or swell up and burst as water moves into them.

Potassium Deficiency Symptoms

Learn about the main symptoms of a potassium deficiency as well as some of the main reasons for low potassium levels in your body. 

And find out what may happen to your body when you embark on a low carb or Ketogenic diet.

Potassium rich foods are required to metabolize carbs and fats. Potassium also helps to make proteins from amino acids.  And a deficiency will negatively effect your metabolism.

Generally, most Americans do not consume enough potassium rich foods and get way too much sodium from overly "salted" foods.

It's much healthier to keep a ratio between potassium and the "real" sodium which is the type of sodium that your body really needs to stay healthy.


Potassium Rich Foods

Organic Raw Fruit:  Avocados, Apples, Dates, Dried Apricots, Bananas, Cucumber, Dried Figs, Honeydew Melon, Grapefruit, Guava, Cantaloupe, Mango, Oranges, Papaya, Plums, Prunes, Peaches, Peppers, Pineapple, Raisins, Raspberry, Tomatoes, Squash

Organic Vegetables:  Carrots, Asparagus, Beets, Brussel Sprouts, Broccoli, Celery, Chinese Cabbage, Cauliflower, Dandelion Greens, Green Peas, Kale, Red Potato, Portobello Mushrooms, Pumpkins, Spinach, Sweet Corn, Swiss Chard, Sweet Potato, Turnip, Yams

Raw Juices:  Orange Juice, Apple Juice, Prune Juice, Grapefruit Juice, Tomato Juice, Fresh Fruit Juices

Raw Vegetable Juices:  Carrot Juice, Beet and Carrot Juice, Green Juices

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

Sustainable Animal Meat:  Pastured Pork, Grass Fed Beef & Organ Meats, Grass Fed Lamb, Bison or Buffalo, Goat Meat, Game Meat, Pastured Poultry

Organic Legumes:  Peanuts, Adzuki Beans, Black Beans, Lentils, Garbanzo Beans, Kidney Beans, White Beans, Lima Beans, Pinto Beans, Soybeans

Organic Spices:  Curry Powder, Chili Powder

Organic Grains & Pseudo Grains:  Quinoa, Amaranth, Maize, Spelt, Teff

Organic Sweeteners:  Coconut Palm Sugar, Blackstrap Molasses

Pastured Dairy:  Goat Milk, Cow Milk, Sheep Milk, Buttermilk, Yogurt, Kefir, Cottage Cheese, Ricotta Cheese

Organic Chocolate:  Fermented Dark Chocolate Bars

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

Organic Raw Seeds:  Pumpkin Seeds, Sunflower Seeds

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.

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, meats, dairy, nuts, and seafood are considered great food sources of potassium.  Eating three well balanced meals a day should give you the appropriate potassium RDA.

What is Potassium to Sodium - Ideal Ratio?

Find out why the ideal ratio is so important to the well being of your body!  And learn about the sodium-potassium pumps which will be affected by this ratio. 

Best Sources of Potassium

Find out what foods are the best low glycemic sources of potassium and how easy it can be to reach your daily goal of 4,700 mg.  This great list includes fruits, nuts, seeds, vegetables, legumes, grains, seafood, and animal foods.

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.

Supplemental Sources of Potassium and Sodium

Supplemental sources of potassium and sodium show you the foods that have a good amount of potassium that also contain "real" sodium.  And learn about the "salty" foods you should limit.

Go to Potassium Deficiency Symptoms
Return to Healthy Foods

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