Potassium Rich Foods and
The Health Benefits of Potassium

Potassium rich foods should be included in your healthy eating plan, so that you can receive the many health benefits of potassium.

Unfortunately, most people associate the health benefits of potassium with just plant based foods.

There are in fact, numerous animal food sources of potassium that will help you to reach your individual RDA for potassium. 

Surprisingly, animal foods and seafood are great sources of potassium! 

The RDA for potassium should be obtained by eating a "well" 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 function at its best.

Health Benefits of Potassium

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

The Potassium RDA

Generally, most Americans do not consume enough potassium rich foods.

And they consume way too much sodium from overly "salted" foods like processed meats and condiments.

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.

An imbalance of either sodium or potassium will cause your cells to shrink as water moves out of them.  Or they will swell up and burst as water moves into them.

Are You Consuming Enough Potassium?

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

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

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

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

Potassium rich foods are required to metabolize carbohydrates and fats.

Potassium also helps to make proteins from amino acids. 

A deficiency will negatively affect your metabolism.


Potassium Deficiency Symptoms

Learn about what the symptoms of a potassium deficiency may look like.

Also, learn about some of the main reasons for a low potassium level in your body. 

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


Potassium Rich Foods

Organic Raw Fruit:  Cucumber, Asian Pears, Apples, Dates, Dried Apricots, Cantaloupe, Dried Figs, Plums, Prunes, Honeydew Melon, Peaches, Grapefruit, Strawberries, Tomatoes, Oranges, Peppers, Raisins, Squash

Avocados, Bananas, Guava, Mango, Papaya, Pineapple

Organic Vegetables:  Cauliflower, Carrots, Asparagus, Beets, Brussel Sprouts, Broccoli, Celery, Green Peas, Red Potato, Portobello, Sweet Corn, Sweet Potato, Mushrooms, Turnips, Yams

Chinese Cabbage, Dandelion Greens, Kale

Organic Raw Smoothies:  Smoothie Bowls, Fruit Smoothies

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

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

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

Organic Chocolate:  Fermented Dark Chocolate Bars

Organic Sweeteners:  Coconut Palm Sugar, Blackstrap Molasses

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

Sustainable Animal Meat:  Grass Fed Beef, Grass Fed Lamb, Buffalo, Goat Meat, Pastured Pork, Game Meat

Grass Fed Organ Meats and Pastured Poultry

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

Organic Raw Seeds:  Pumpkin Seeds, Sunflower Seeds

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


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

Organic Spices:  Curry Powder, Chili Powder

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, and seafood are considered great food sources of potassium. 

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

What is Potassium to Sodium - Ideal Ratio?

What is the ideal ratio of potassium to sodium to avoid hypertension?

Find out why the ideal potassium to sodium ratio is so important to the well being of your body! 

Learn about the sodium-potassium pumps that are located on every cell in your body that will be affected by this ratio.

Supplemental Sources of
Potassium and Sodium

Supplemental sources of potassium and sodium will show you the foods that have a good amount of potassium and also contain "real" sodium.

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

Also, learn about the "salty" foods that you should limit or avoid.

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 will include your favorite fruits, vegetables, nuts, seeds, grains, and legumes.

Luckily, this list will also include your favorite animal foods and seafood.


Lots of Potassium Rich Foods!

As you can see, there are a lot of food sources of potassium and potassium rich foods that you will be able to find at your local grocery stores.

No one should have a problem including more of this important electrolyte into their diet!

Almost all "real" foods that have not been processed will give you the health benefits of potassium.


Go to Potassium Deficiency Symptoms

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