how do you get potassium in your diet

Potassium in Your Diet: How to Get More of a Heart-Healthy Mineral

1. Reduce sodium intake. Sodium and potassium perform many of the same functions in the body, but they do so in very different ways. ...
2. Eat a sweet potato. You may have expected me to say banana, right? ...
3. Avoid processed foods. Processed foods tend to be high in sodium, and low in potassium. ...

Full Answer

What foods are high in potassium?

Potassium-rich foods

1. Potatoes. Spuds are a smart choice — just leave the nutrient-rich skins intact. ...
2. Legumes. Beans are a good source of potassium. ...
3. Juices. People often reach for whole fruit over juices since whole fruits are a good source of fiber. ...
4. Seafood. ...
5. Leafy greens. ...
6. Dairy. ...
7. Tomatoes. ...
8. Bananas. ...
9. Other fruits. ...
10. Avocadoes. ...

How to get a full daily intake of potassium?

Reasonable Ways to Get Your RDA of Potassium

• Balancing Your Breakfast. A lean and healthy breakfast is crucial in getting your day off to a good start and ensuring that you have the energy to function until your ...
• Leaning in at Lunch. Salad is always a good choice for lunch, and beet greens have the highest potassium count at 1,309 mg per cup.
• Selecting the Right Snacks. ...
• Doing Dinner Right. ...

How to quickly increase potassium levels in the body?

• Have kidney disease. ...
• Eat a diet high in potassium. ...
• Take certain drugs that prevent the kidneys from losing enough potassium. ...
• Taking extra potassium, such as a salt substitute or certain supplements.
• Have a disorder called “Addison’s disease,” which can occur if your body does not make enough of certain hormones. ...
• Have poorly controlled diabetes.

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What are the best foods to eat for low potassium?

• Acorn squash
• Artichoke
• Bamboo shoots
• Baked beans
• Butternut squash
• Beets, fresh then boiled
• Black beans
• Brussels sprouts
• Chinese cabbage
• Carrots, raw

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How can I raise my potassium level quickly?

Food Sources of PotassiumBananas, oranges, cantaloupe, honeydew, apricots, grapefruit (some dried fruits, such as prunes, raisins, and dates, are also high in potassium)Cooked spinach.Cooked broccoli.Potatoes.Sweet potatoes.Mushrooms.Peas.Cucumbers.More items...•

What foods are highest in potassium?

Below is a list of 10 high-potassium foods:Bok choy, 1 cup cooked (630 mg)Potato, medium (610 mg)White beans, 1/2 cup (600 mg)Beets, 1 cup (520 mg)Brussels sprouts, 1 cup cooked (500 mg)Broccoli, 1 cup cooked (460 mg)Cantaloupe, 1 cup (430 mg)Banana, 1 medium (420 mg)More items...

What can happen if your potassium level is too low?

A low potassium level can make muscles feel weak, cramp, twitch, or even become paralyzed, and abnormal heart rhythms may develop. The diagnosis is based on blood tests to measure the potassium level. Usually, eating foods rich in potassium or taking potassium supplements by mouth is all that is needed.

What drink is high in potassium?

The following juices are high in potassium, containing the following amounts per cup: carrot juice (canned): 689 mg. passion fruit juice: 687 mg. pomegranate juice: 533 mg.

Are eggs high in potassium?

One large egg contains about 63 mg of potassium. Eggs are considered a low-potassium food, but check with your doctor or dietitian to find out how often you should eat them.

What fruit has most potassium?

High-Potassium Fruits and VegetablesAvocados.Bananas.Beets and beet greens.Brussels sprouts.Cantaloupe.Dates.Nectarines.Oranges and orange juice.More items...•

What causes potassium to drop?

Low potassium (hypokalemia) has many causes. The most common cause is excessive potassium loss in urine due to prescription medications that increase urination. Also known as water pills or diuretics, these types of medications are often prescribed for people who have high blood pressure or heart disease.

Does vitamin D affect potassium levels?

Vitamin D3 tended to increase retention of both potassium and sodium in the body. A significant interaction occurred between dietary magnesium and vitamin D3 relative to body weight gain. Vitamin D3 increased magnesium content in tibiae ash and decreased magnesium content in serum.

How long does it take to get potassium levels up?

Within 30 to 60 minutes of eating foods high in potassium, small increases can occur in plasma potassium levels, according to a November 2012 study in the ​Journal of Athletic Training​. How Much Potassium Do You Need? "A healthy potassium level is 3.6 to 5.2 millimoles per liter (mmol/L)," explains Mitri.

Is peanut butter high in potassium?

Peanut butter also gives you some fiber, some vitamins and minerals (including 200 milligrams of potassium), and other nutrients. Unsalted peanut butter, with 5 milligrams of sodium, has a terrific potassium-to-sodium ratio. Salted peanut butter still has about twice as much potassium as sodium.

How do you know if your lacking potassium?

Common signs and symptoms of potassium deficiency include weakness and fatigue, muscle cramps, muscle aches and stiffness, tingles and numbness, heart palpitations, breathing difficulties, digestive symptoms, and changes in blood pressure. If you think you're deficient, contact a healthcare professional.

Is coffee high in potassium?

The Amount of Coffee You Drink cup of black coffee has 116 mg of potassium3. This is considered a low potassium food. However, many people drink more than one cup of coffee each day. Three to four cups of coffee a day is considered high in potassium and could raise your potassium levels.

What food has more potassium than bananas?

Although bananas are a good source of potassium, many other nutritious foods, including sweet potatoes, legumes, and beets, offer more potassium per serving. Swiss chard, yams, and white beans even have twice as much potassium per cup as a medium banana.

How can I get 4700 mg of potassium a day?

A healthy adult should aim to consume 3,500–4,700 mg daily from foods. To increase your intake, incorporate a few potassium-rich foods into your diet such as spinach, yams, avocados, bananas, and fish, such as salmon.

What vegetables have the most potassium?

Some of the best sources of potassium are dark leafy greens such as spinach, which when cooked has an astounding 1,180 mg per cup, per USDA data. Swiss chard is a close second, with almost 1,000 mg per cooked cup, and even bok choy has around 445 mg per cup when cooked.

Is peanut butter high in potassium?

Peanut butter also gives you some fiber, some vitamins and minerals (including 200 milligrams of potassium), and other nutrients. Unsalted peanut butter, with 5 milligrams of sodium, has a terrific potassium-to-sodium ratio. Salted peanut butter still has about twice as much potassium as sodium.

What is the best source of potassium?

Spinach. It’s packed with potassium: one cup of cooked spinach has 839 mg, about 24 percent of the DV. Spinach is also rich in beta-carotene and other nutrients, and it’s one of the best sources of the antioxidants lutein and zeaxanthin.

How much potassium is in boiled potatoes?

Potatoes. One cup of boiled new potatoes contains almost 600 mg of potassium, or 16 percent of the DV. Other potatoes, including sweet potatoes, have similar amounts. Plus, sweet potatoes and purple potatoes are especially high in antioxidants.

What is the best potassium for summer?

Instead, try these seven summer-centric, high-potassium foods, each with more than 15 percent of your daily needs. 1. Watermelon. This hydrating summer fruit has 640 mg of potassium in two wedges, or 18 percent of the DV. Honeydew, cantaloupe, and other melons are also loaded with potassium.

How much potassium is in brown mushrooms?

A cup of cooked brown (cremini) mushrooms has 555 mg of potassium, or 15 percent of the DV. Plus, they’re the only plant source of naturally occurring vitamin D. Some varieties, like shiitakes, are also rich in compounds that support immune health.

What is the only plant source of vitamin D?

Mushrooms. A cup of cooked brown (cremini) mushrooms has 555 mg of potassium, or 15 percent of the DV. Plus, they’re the only plant source of naturally occurring vitamin D. Some varieties, like shiitakes, are also rich in compounds that support immune health.

Is banana a potassium rich food?

7 Potassium-Rich Foods (That Are Not Bananas) Bananas aren' t the world's only food source of potassium—and they may not even be the best. Here's how to replenish this essential electrolyte with other super-nutritious foods. July 2, 2020 Lisa Turner. Share this.

Is potassium a good electrolyte?

When you hear “potassium,” you probably think about bananas. But the truth is, there are many better sources of this important electrolyte. Studies link adequate potassium levels with reduced risk of high blood pressure, heart disease, osteoporosis, diabetes, Alzheimer’s, and stroke.

What is the normal potassium level?

Potassium levels can be checked with a simple blood test—normal levels range from 3.7 to 5.2 millimoles per liter (mmol/L). In susceptible people, dangerously high levels of potassium can cause weakness, fatigue, and irregular heart rhythms that, in extreme cases, can lead to heart attack and death.

Why is potassium and sodium important?

This ratio is important because potassium and sodium work together. When there’s enough potassium, excess sodium is more easily excreted, helping to maintain healthy blood pressure and to avoid the perils of hypertension, including heart disease and stroke. Adobe Stock.

Why is potassium on food labels?

But when new food labels were introduced in January 2020, listing of potassium content became a requirement because government dietary surveys have found that Americans generally don’t get enough of this mineral.

How much potassium is in a medium baked potato?

Here’s an example of a meal that will deliver more than 2,200 mg of potassium, or almost half of the daily recommended amount: 1 medium baked potato with skin: 941 mg . 3 oz. wild Atlantic salmon: 534 mg. ½ cup cooked spinach: 370–419 mg. ¼ medium cantaloupe for dessert: 368 mg.

What foods are good for blood pressure?

Bananas, spinach, nuts, grains, dried fruits overs stone table . Space fot text. Potassium is an essential mineral that many Americans don’t get enough of, yet it’s vital for healthy blood pressure; proper function of the heart, kidneys, muscles, and nerves; and for normal metabolism of carbohydrates and protein.

Can you take potassium supplements with ibuprofen?

Some medications raise potassium levels and should not be combined with potassium supplements. Such drugs include ACE inhibitors such as lisinopril (Prinivil, Zestril) or ramipril (Altace), and some over-the-counter pain remedies such as ibuprofen (Advil, Motrin) or naproxen (Aleve).

Can you replace sodium with potassium chloride?

Many salt substitutes replace sodium with potassium chloride, and these can provide higher doses of potassium. While they can be a good sodium alternative for healthy people, anyone with kidney disease, diabetes, or heart failure should exercise the same cautions against potassium overload from such seasonings as they would with supplements.

What are some good foods to add potassium to your diet?

Summary Sweet. potatoes are a great way of adding more potassium to your diet. Just one.

Which foods have more potassium?

Although bananas are a great source of potassium, many other healthy foods — such as sweet potatoes and beets — have more potassium per serving. Some foods such as Swiss chard and white beans even have double the amount of potassium per cup, compared to a medium-sized banana.

How much potassium is in a cup of white beans?

One cup of cooked white beans gives you 829 mg of potassium — a whopping 18% of the AI ( 1. Trusted Source. , 3, 12 ).

How much potassium is in a sweet potato?

They’re an especially nutritious way of supporting your potassium intake — one medium-sized sweet potato contains 541 mg or 12% of your potassium AI ( 1. Trusted Source. , 7 ). What’s more, sweet potatoes are low in fat, pack a small amount of protein and are a good source of complex carbohydrates and fiber.

How much potassium should I take daily?

The adequate intake (AI) for potassium is 4,700 mg in healthy individuals, but unfortunately, most people don’t get enough potassium through their diets ( 1. Trusted Source. , 2.

How much potassium is in coconut water?

One cup (240 ml) of coconut water contains 600 mg or about 13% of the AI for potassium. Plus, it’s a good source of magnesium, calcium, sodium and manganese ( 1, 11 ).

Which has more potassium, white beans or black beans?

Although white beans may have more potassium than black beans, the latter are still a great source of potassium. One cup (172 grams) of black beans gives you 611 mg, or 13% of the AI ( 1, 13 ).

How can I keep my potassium level from getting too high?

You should limit foods that are high in potassium. Your renal dietitian will help you plan your diet so you are getting the right amount of potassium.

What foods are low in potassium?

The following table list foods which are low in potassium. A portion is ½ cup unless otherwise noted. Eating more than 1 portion can make a lower potassium food into a higher potassium food.

What is a safe level of potassium in my blood?

Ask your doctor or dietitian about your monthly blood potassium level and enter it here:

What is a normal amount of potassium intake per day for the average healthy individual?

A normal amount of potassium in a typical diet of a healthy American is about 3500 to 4500 milligrams per day. A potassium restricted diet is typically about 2000 milligrams per day. Your physician or dietitian will advise you as to the specific level of restriction you need based on your individual health. A kidney dietitian is trained to help you make modifications to you diet in order to prevent complications for kidney disease.

What happens if your potassium is too high?

You may feel some weakness, numbness and tingling if your potassium is at a high level. If your potassium becomes too high, it can cause an irregular heartbeat or a heart attack. Looking for nutrition guidance? Contact a CKD dietitian in your area.

Why is potassium important?

What is potassium and why is it important to you? Potassium is a mineral found in many of the foods you eat. It plays a role in keeping your heartbeat regular and your muscles working right. It is the job of healthy kidneys to keep the right amount of potassium in your body. However, when your kidneys are not healthy, ...

What is a kidney dietitian?

A kidney dietitian is trained to help you make modifications to you diet in order to prevent complications for kidney disease.

Why do we need potassium?

Why You Need Potassium. For starters, it helps your blood pressure. It does this in two different ways: First, with the aid your kidneys, potassium helps remove extra sodium from your body through your urine. This is a good thing, because too much sodium can cause high blood pressure.

What fruits and vegetables have potassium?

Pumpkins. Leafy greens. Juice from potassium-rich fruit is also a good choice: Orange juice. Tomato juice. Prune juice. Apricot juice. Grapefruit juice. Certain dairy products, such as milk and yogurt, are high in potassium (low- fat or fat-free is best).

What fruits have potassium?

Bananas, oranges, cantaloupe, honeydew, apricots, grapefruit (some dried fruits, such as prunes, raisins, and dates, are also high in potassium)

When will potassium be on food labels?

But in May 2016, the Nutrition Facts rules were changed, and potassium will now be listed. Companies will need to update their food labels on or before January 2020.

Is potassium a mineral?

Like calcium and sodium , potassium is a mineral that’s found in some foods. Having the right amount of potassium in your diet helps to keep you healthy, so it’s crucial to eat plenty of potassium-rich foods.

Is potassium good for your heart?

When they’re too tense or rigid, it can lead to high blood pressure, which can cause heart problems. Getting enough potassium is good for your heart.

How much potassium is in a serving of whole foods?

In many countries, food authorities limit potassium in over-the-counter supplements to 99 mg, which is much less than the amount you can get from just one serving of the potassium-rich whole foods above ( 38 ).

What is potassium in the body?

Summary: Potassium is an important mineral that functions as an electrolyte. It helps regulate fluid balance, nerve signals and muscle contractions.

How much does potassium decrease blood pressure?

An analysis of 33 studies found that when people with high blood pressure increased their potassium intake, their systolic blood pressure decreased by 3.49 mmHg, while their diastolic blood pressure decreased by 1.96 mmHg ( 1 ).

What is the charge of potassium ions in water?

When in water, an electrolyte dissolves into positive or negative ions that have the ability to conduct electricity. Potassium ions carry a positive charge.

Why is potassium considered an electrolyte?

The importance of potassium is highly underestimated. This mineral is classified as an electrolyte because it’s highly reactive in water. When dissolved in water, it produces positively charged ions. This special property allows it to conduct electricity, which is important for many processes throughout the body.

Why is potassium important for the nervous system?

Potassium Is Important for the Nervous System. The nervous system relays messages between your brain and body. These messages are deliver ed in the form of nerv e impulses and help regulate your muscle contractions, heartbeat, reflexes and many other body functions ( 12. Trusted Source.

Which electrolyte determines the amount of water inside the cells?

Potassium is the main electrolyte in the ICF, and it determines the amount of water inside the cells. Conversely, sodium is the main electrolyte in the ECF, and it determines the amount of water outside the cells.

Why is there so much potassium in my blood?

The most common cause of too much potassium in your blood is kidney disease. Kidneys that are not functioning properly may be unable to remove extra potassium from the blood. This excess potassium doesn’t leave your body through urine. Instead, it travels through your kidneys and back into your bloodstream.

What fruits are rich in potassium?

1. Dried Apricots. Many fruits are rich in potassium, but drying them concentrates mineral content. A half-cup of dried apricots contains almost a quarter of your daily requirement with about 1,1000 milligrams. The drying process increases the amount of calories and sugars per serving. Continued.

How much potassium is in a baked potato?

A medium baked potato has about 940 milligrams of potassium. But at least 60 % of this content comes from its skin, so consider removing the skin to lower the potassium levels. 3. Lentils. One cup of cooked lentils adds 730 milligrams of potassium to your meal, about 16% of your daily needs.

How much potassium is in tomato paste?

Tomato paste contains 670 milligrams per quarter-cup of potassium. Other tomato products may also contain high levels of potassium. A half-cup of tomato puree has 560 milligrams, while a medium fresh tomato contains about 290 milligrams.

How much potassium is in soy milk?

For those on a dairy-free diet, soymilk contains 287 milligrams of potassium per cup. 8. Chicken Breast. Most meats add some potassium to your meals. Chicken breast has the most per 3-ounce serving with 332 milligrams, but beef and turkey breast contain 315 and 212 milligrams, respectively.

Why is potassium important for the body?

Your body requires a delicate balance of potassium in order to maintain proper function of your heart and other muscles. Hyperkalemia, or high potassium, is a condition in which you have too much potassium in your blood. Too much potassium can cause health problems such as a heart attack.

What fruits and vegetables have the most potassium?

Fruits like oranges, apples, and cantaloupe each contain about 5% of the daily potassium requirement per serving. 7. Milk. Dairy is one of the most common sources of potassium in our diets. One cup of reduced-fat milk contains 366 milligrams, while yogurt has slightly more for the same serving with 440 milligrams.

How to take potassium supplements?

Take potassium supplements in pill form. Extended-release form tablets are designed so that it will not dissolve in the stomach, but in the intestines. This extended release will help prevent the irritation of gastric lining. Potassium tablets should be taken with one full glass of water.

How to restore potassium levels?

Replenishing your potassium sources is the simplest and most effective way to treat potassium loss. Eat fruits rich in potassium. As most people know, bananas are very rich in potassium. In fact, one banana contains 594 mg of potassium. However, there are other fruits that can help you restore your levels of potassium.

What are the symptoms of low potassium levels?

Cramps would be the main symptom of low potassium levels, specifically muscle cramps. You can also develop an arrhythmia, which is an irregular heartbeat.

What is the best protein to restore potassium levels?

Salmon is one of the best proteins to eat when trying to restore your potassium levels. Three ounces of this fish generally contains about 319 mg of potassium. Lean beef and white beans are also excellent sources of both potassium and protein.

Why is potassium important?

Potassium is an important electrolyte that keeps our bodies functioning properly. Potassium helps to conduct electrical charges through the body.

How much potassium is in carrots?

Carrots (one cup of raw carrots contains 689 mg of potassium), potatoes, spinach and other dark, leafy greens, mushrooms, and acorn squash.

What are the side effects of potassium?

Be alert as well to identify adverse effects such as fast heartbeat, sweating, coldness, difficulty of breathing, and numbness.

How to lower potassium levels naturally?

There are two easy ways to naturally lower the amount of potassium you eat, which are: avoiding or limiting certain high potassium foods. boiling certain foods before you eat them.

What foods can lower potassium levels?

High potassium drinks to limit or avoid include: coffee. fruit or vegetable juice ( especially passion fruit and carrot juices) wine. beer. cider. milk. Boiling certain foods can lower the amount of potassium in them. For example, potatoes, yams, sweet potatoes, and spinach can be boiled or partially boiled and drained.

What is the best medication for hyperkalemia?

Diuretics and potassium binders are two common types of medication that can treat hyperkalemia.

Why is potassium high in kidneys?

This is because the kidneys are responsible for getting rid of excess potassium and other electrolytes like salt. Other causes of hyperkalemia include: metabolic acidosis. trauma. certain medications.

How to treat hyperkalemia?

Treating chronic hyperkalemia usually involves changes to your diet, changes to your medication, or starting a medication such as potassium binders. You and your healthcare provider will also carefully monitor your potassium levels.

What does it mean when your potassium level is 5?

According to the National Kidney Foundation, a blood potassium level higher than 5 mmol/L indicates hyperkalemia. Untreated hyperkalemia can be life threatening, resulting in irregular heartbeats and even heart failure. It’s important to follow your healthcare provider’s advice and take steps to lower your potassium levels.

How to get potassium out of blood?

This may include removing potassium from your blood with potassium binders , diuretics, or in severe cases, dialysis. Treatment may also include using a combination of intravenous insulin, plus glucose, albuterol, and sodium bicarbonate. This helps move potassium from your blood into your cells.