Many common foods contain potassium. A normal, balanced and varied diet can therefore meet the body’s natural requirement of potassium.
Rich potassium food
Potassium is mainly found in pulses (e.g. white kidney beans, lentils), vegetables (e.g. chard, spinach, potatoes, cabbage, mushrooms), fruit (e.g. avocados, bananas, apricots, citrus fruits, currants) and dried fruit (e.g. walnuts, almonds, pistachios, dates, figs)
It is also found in meat, lean fish, especially fatty fish, chocolate and whole grains.
Fats and oils, whether animal (butter, cream), vegetable (oil, vegetable oil) or mixed (margarine), are practically potassium-free.
Potassium role
Potassium is an essential mineral salt present in all cells of the human body. It is involved in neurotransmission and the regulation of body water and plays many important roles in the normal functioning of our bodies. It is therefore necessary to ensure adequate daily amounts through diet and supplements (if required). Therefore, here are some potassium-rich foods.
Before presenting this detailed list of potassium-rich foods, it is important to remember that there is a risk of deficiency and a risk of excess. Indeed, if one has to be careful with potassium intake, it is to avoid deficiency or insufficiency (hypokalaemia). But it is also to prevent potassium excess (hyperkalaemia). This mineral salt supplement should only be taken after medical advice and blood tests. In addition, you can act on your diet to adjust your intake to suit you. So where can you get potassium?
Foods high in potassium
Fruit, vegetables and pulses
Vegetables and fruit grown in the soil naturally contain potassium and other minerals around them. For a healthy and balanced diet, choose seasonal and locally grown produce that has been organically farmed. Eat them every day to increase your nutritional intake and maintain good health! And preferably with the skins on, as recommended by Benjamin Sant.
Fruits and vegetables
Look out for beetroot (305mg/100g), spinach (390mg/100g), chard (549mg/100g), tomatoes (240mg/100g) and citrus fruits (151mg/100g)! Most fruits and vegetables contain potassium, which helps to ensure a healthy and balanced diet. This is also true for potatoes, sweet potatoes and other potatoes. However, they should be varied according to the season and eaten throughout the year. Bananas and avocados are also high in potassium. The main point is to vary your diet.
Dried fruits.
Dried grapes, apricots, dates and figs are excellent sources of potassium, containing 773, 1090, 750 and 900 mg of potassium per 100 g of food respectively. Other dried fruits are also popular natural sources of potassium, for example prunes, which also have other health benefits. Combined with dried fruit and seed mixes, they can be enjoyed as a snack.
Beans and other legumes
Beans are a food group very rich in protein, fibre, vitamins and minerals. Some are also good sources of potassium, such as white kidney beans (310 mg/100 g). All legumes (e.g. kidney beans, chickpeas, split peas, lentils and fenugreek) are interesting in this respect. Vegetarians and vegans should also consume a wider range to meet their protein requirements. Especially for athletes, as potassium promotes good muscle maintenance. Combine with cereals to make a complete meal. Soja is also good for you.
Seeds, oilseeds and other nuts
Nuts and oilseeds are very rich in potassium, among many other nutrients. The power of plants such as hazelnuts (606 mg/100 g), pistachios (655 mg/100 g), almonds (668 mg/100 g) and pine nuts (662 mg/100 g) cannot be overlooked. They are rich in potassium, calcium, minerals, vitamins and essential fatty acids. Oilseeds, often called ‘nuts’, are very good for your health and should be included regularly in your diet for their virtues, especially with regard to cardiovascular health, which potassium helps maintain. Another way to increase potassium intake is in the form of vegetable butters (e.g. natural peanut butter).
Potassium-rich spices and herbs
When you think of spices as a major source of nutrients, you probably don’t think of spices. But they are natural sources of vitamins, minerals and trace elements And some, such as pepper and cumin, are rich in potassium.
Ground black pepper is a natural source of potassium, containing 1,260 mg per 100 g. It also contains iron, manganese, vitamin C (ascorbic acid) and vitamin K
