10 Foods Rich In Potassium To Incorporate Into Your Diet

The body needs various minerals with which to nourish itself and function in a healthy way. One of them is potassium, which plays a very important role in the body.

If we eat a balanced diet we will have a sufficient supply of various minerals and vitamins. Thus, we will enjoy good physical and mental health. However, if you have a deficiency of this mineral, it is advisable to eat foods rich in potassium to compensate for it.

Potassium functions

Potassium is a mineral that is housed in the body’s electrolytes  and helps the body grow. In addition, it fulfills other functions such as:

• Prevent diseases.
• Activate certain enzymes.
• Metabolize carbohydrates.
• Help in the synthesis of proteins.
• Maintain the acid-base balance.
• Regulate neuromuscular activity.
• Maintain the water and electrolyte balance.
• Regulate blood pressure, according to a study published in the  Journal of Clinical Hypertension .

Thanks to its properties, it  is important to include it in eating habits. We must not forget that this mineral has been shown to participate in many homeostatic processes, a defect in it could cause a serious health problem.

You may have heard that a food rich in potassium is bananas, which is very true, but it is not the only one. Next we will talk about ten foods rich in potassium.

1. Carrots

Packed with vitamin A, nutrients, and antioxidants, carrots are one of the foods rich in potassium. For every 100 grams of carrot we receive approximately 321 milligrams of potassium.

In addition, it is a very versatile vegetable, which we can use for salads, soups, sauces and even for desserts.

2. Pumpkin

Another vegetable with a high amount of vitamins and minerals such as potassium is pumpkin. For every 100 grams we get 190 milligrams of potassium.  Likewise, it is an important source of fiber, antioxidants, protein, iron, and other important nutrients that promote well-being.

Its consumption is recommended to strengthen the functions of the immune system, reduce the risk of chronic diseases and improve skin health.

In short, it is a magnificent ingredient for different kinds of stews, stews, broths and cakes. Don’t forget to take advantage of the pumpkin season to integrate it into your meals.

3. Melon

For every 100 grams of melon we get 267 milligrams of potassium. It is a rich, juicy and very nutritious food. It also helps the body to rehydrate and can be eaten either as a snack or as a complement and garnish for more elaborate dishes.

4. Watermelon

Watermelon is a sweet and very juicy fruit. It contains a large amount of water, so it helps to hydrate the body. It is another of the foods rich in potassium, since with a single slice of watermelon the body receives 320 milligrams of this element.

5. Raisin: another of the foods rich in potassium

It is a popular fruit that can be included in almost any type of food, from being eaten raw to using it as an ingredient and decoration for desserts. In the case of raisins, for every 100 grams of them we get 749 milligrams of potassium.

Besides being an excellent source of this mineral, it also relieves constipation thanks to the fiber it contains. It should be noted that this nutrient is capable of preventing the development of intestinal pathologies, according to a study published in the International Journal of Food Sciences and Nutrition .

You want to know more? Read: 6 reasons why you should consume raisins in the morning.

6. Wheat germ

Potassium is also present in cereals, such as wheat germ, which provides us with 1.09 grams per 100 grams. The disadvantage of wheat germ is that the oils it contains easily spoil, making it rancid and deteriorating its properties. Therefore, care must be taken when storing it.

7. Pistachios

It is another of the foods rich in potassium. It is a dry, small, salty and delicious fruit that gives us 1 gram of potassium for every 100 grams of pistachios. Of course, it must be remembered that when eating pistachios it is important to have a good amount of water on hand, because because they are salty they generate a lot of thirst.

8. Mushrooms

This food has an amount of 318 mg of potassium for every 100 grams of mushrooms. In addition to potassium, they also provide a large amount of vitamin B5, with which you can alleviate the effects of migraine headaches and stress.

9. Chicken

Potassium is also found in white meat, such as chicken. Along with other nutrients and vitamins, such as B3, chicken is a food rich in potassium. For every 100 grams we acquire 264 milligrams of potassium. Chicken meat, especially breast meat, is a soft and juicy meat, which can be used in many ways, such as in broths, stews, in salads, in sandwiches or as a main dish.

10. Blue fish

With 384 milligrams of potassium in every 100 grams, oily fish is a rich source of potassium. It is important not to be confused with other kinds of fish, as there are some with too little or too much potassium. Some examples of blue fish are the following:

• Trout.
• Tuna.
• Herring.
• Large tent.
• Mackerel.

As we can see, potassium is found in a large amount and variety of foods, so keeping it present in the diet is not difficult at all.

Can you get sick from a lack or excess of potassium?

Although potassium is a key element for health, in the end, it is never recommended that there is too little or too much in the body. You have to find the right amount, avoiding both excess and shortage.

The consequences of a potassium deficiency in the blood is a disease called hypokalemia , which can present symptoms such as:

• Fatigue.
• Cramps

• Muscular weakness.
• Decreased reflexes.

On the other hand,  excess potassium can generate hyperkalemia, a disease that presents:

• Weakness.
• Respiratory failure.
• Nausea and vomiting
• Cardiovascular problems.
• Neuromuscular problems.

It is necessary to carry out a blood test to know if you suffer from any of these diseases. In case this is the case, it will be necessary to go to the doctor to receive an appropriate treatment.