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Must-Eat Potassium-Rich Foods


Potassium is an important mineral that the human body needs. It enables the heart, kidneys and other organs to function normally.

A low level of potassium in the body can lead to dizziness, weakness and fatigue. In more serious cases, it can cause high blood pressure, heart disease, stroke, arthritis, problems in the digestive system, cancer and even infertility.

While supplements are easily available to help people deficient in potassium, there are fruits and vegetables rich in this vital mineral that you can include in your daily diet.

Eating them regularly can ensure a person’s wellness for the long term.

The banana is usually a popular choice even among athletes. It is considered an energy bar but did you know that there are other foods with higher levels of potassium? Get to know them here.



The avocado contains more than double the potassium of banana at 975 milligrams. It is even recommended for people wanting to lose weight and helps promote good vision and skin.

With this fruit, you can eat even just half of it and still gain the benefit. Use it in your salad, sandwich, burger or make it as a smoothie or sherbet.



Contrary to what some people, beans are good for the body and don’t cause joint problems such as arthritis. Various types of beans actually contain high levels of potassium.

These include the white variety (1,189 milligrams per cup), lima beans (707 miligrams), edamame (970 milligrams) and lentils (731 milligrams).

Leafy Veggies

Pile of baby spinach

The green and leafy vegetables are packed with potassium and other vitamins and minerals. A cup of cooked Swiss chard, for example, contains 961 milligrams which is more than double than what a banana has.

A cup of spinach has 839 milligrams while a cup of beet greens has more than 1,300 milligrams. With this food in your daily diet, you can be sure to enjoy a healthy mind and body moving forward without having the need to take supplements.



A regular potato contains 751 milligrams of potassium. Just make sure to bake it.

The sweet potato, on the other hand, has 542 milligrams and an added benefit is its anti-oxidant property (beta-carotene).



An 8-ounce cup of low-fat yogurt makes a great snack but in addition to that, you also get 531 milligrams of potassium. When buying this, though, do check the label and pick those with low or no sugar.

To add a little texture to it, you can add in some of your favorite fruits.

More tips on healthy cooking Philippines can be found on the web. Just find time to do your research.

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