Potassium is a crucial mineral and electrolyte required for optimal function of the human body. It’s heavily involved in nerve and muscle regulation, blood pressure, fluid balance, and glucose control. While you’ve probably heard that bananas pack the biggest potassium punch, there are several options—spinach, chicken, mushrooms, nuts, and pumpkin all contain good amounts of potassium.
What is potassium?
Potassium is an essential nutrient that plays a vital role in maintaining the optimal function of several body systems. It regulates the function of the muscles, heart, and nerves and helps transport waste and nutrients around the body. As an electrolyte, it also plays a vital role in fluid balance and blood pressure.
Here’s where potassium shines:
- Regulates blood pressure
- Protects against cardiovascular disease and strokes
- Supports bone health and reduces the chances of osteoporosis development
- Prevents kidney stones
- Maintains proper fluid balance
- Protein and carbohydrate synthesis and metabolism
- Transports nutrients into cells and waste out of cells
- Regulates muscle and nerve function
Your kidneys control the potassium levels in your body and excrete the excess in urine. Without proper kidney function, excess potassium builds up in your blood, eventually reaching dangerous levels. If unaddressed, this can lead to irregular heartbeats or heart attacks.
Health benefits of potassium
1. Heart health
How potassium helps: Extensive research shows that low potassium leads to a higher risk of hypertension, especially when combined with a high sodium intake. Potassium also increases vasodilation and sodium excretion; higher potassium intakes help decrease blood pressure and reduce plasma volume.
When you increase your potassium intake, you also reduce the risk of vascular calcification (hardened arteries). Low potassium levels increase the risk of vascular calcification and increased aortic stiffness because hyponatremia (low potassium levels) increases intracellular calcium levels, which triggers a signal that promotes autophagy and vascular smooth muscle cell (VSMC) calcification.
2. Blood pressure and fluid balance
How potassium helps: Sodium and potassium are the two primary electrolytes affecting your body’s fluid balance. Ensuring adequate potassium intake helps regulate your body’s fluid balance and maintains healthy blood pressure.
The science: A 2017 meta-analysis of 25 controlled studies with over 1,100 participants with hypertension found that potassium supplementation dramatically decreased their systolic and diastolic blood pressure. The study notes that participants with lower baseline potassium levels (<90mmol/day) saw greater blood pressure-lowering effects, as did participants with higher sodium intakes (≥4g/day).
3. Muscle cramps
How potassium helps: Because potassium acts as a neuromuscular transmitter, it facilitates proper muscle contractions and the communication between nerves and muscles. Low potassium levels slow this communication, causing muscles to cramp or spasm.
The science: A 2005 study looking at the relationship between electrolyte intake and exercise-associated muscle cramps found that consumption of electrolytes before and during exercise in a warm environment delayed muscle cramping, allowing participants to exercise longer.
4. Blood glucose and type 2 diabetes
How potassium helps: Potassium is required for insulin secretion from pancreatic cells. Hypokalemia, or low potassium, impairs insulin secretion and could increase the risk of glucose intolerance.
The science: A study on clinical diabetes risk in women shows the association between low potassium intake and lower urinary potassium levels and an increased risk of insulin resistance, fasting glucose, and type 2 diabetes.
5. Bone health
How potassium helps: An increased consumption of potassium-rich fruits and vegetables is linked with increased bone density. Dietary potassium has positive effects on bone density by neutralizing the acid load and reducing calcium loss from the bone.
The science: A 2024 study on potassium and osteoporosis shows that adequate potassium levels are crucial for proper collagen production, contributing to bone integrity and quality.
The risks of low potassium
Potassium is found in many foods, but some people still don’t get enough. Some of the most common symptoms of low potassium (hypokalemia) include:
- Fatigue and body weakness
- Muscle cramps
- Abnormal heartbeat (arrhythmia)
- Numbness and tingling
People with pre-existing health conditions may need to monitor potassium levels more closely to avoid complications. These include people with:
- Chronic kidney disease
- Metabolic or endocrine conditions
- Naturally low magnesium levels
In some outlier cases, such as after a period of dehydration or after taking a diuretic, potassium intake should also be increased due to the excessive loss.
10 foods high in potassium (that aren’t just bananas)
1. Nuts and seeds
Potassium: 632mg/100g
Nuts and seeds are nutrient-dense and highly versatile. Hemp, pistachios, sunflower, flax, hazelnuts, almonds, and Brazil nuts contain the highest amounts of potassium, along with monosaturated and polyunsaturated fats. Nuts and seeds are also a good source of fiber and protein.
2. Pumpkin
Potassium: 564mg/100g
Pumpkin is a low-calorie, fiber-rich vegetable packed with potassium. It’s also a great source of vitamin A, which is critical for vision health, fighting infections, and maintaining healthy skin and bones.
3. Spinach
Potassium: 558mg/100g
Spinach is a leafy green vegetable high in potassium that helps with hair, skin, and bone health. It can be incorporated into a variety of meals and is packed with nutrients, including vitamin C, iron, magnesium, and vitamin E. Different cooking methods can alter the nutritional content, so gentle cooking will maximize its nutritional benefits.
4. Tuna
Potassium: 522mg/100g
Many fish are high in potassium, but tuna is particularly potassium-rich. Aside from being high in potassium, tuna is an excellent source of vitamin D, which, in conjunction with potassium, supports bone health. You’ll also benefit from iron, vitamin B6, iodine, and selenium.
5. Chicken, turkey, and pork
Potassium: 421mg/100g
Chicken, turkey, and pork are excellent sources of potassium. Besides potassium, lean meats contain all nine essential amino acids required to build and repair muscle tissue. Meats are also a great source of iron, protein, and B vitamins, and their nutrients have a high bioavailability, meaning your body can easily absorb and utilize them.
6. Lentils
Potassium: 369mg/100g
Lentils, or pulses, are nutrient-dense plant-based foods from the legume family. They contain good amounts of potassium, along with protein and fiber. Chickpeas, beans, fresh peas, and sugar snap peas also contain the highest amounts of potassium. They are also low glycemic, making them an excellent option for people with blood sugar management issues.
7. Bananas
Potassium: 358mg/100g
Bananas don’t top our list of high-potassium foods, containing almost half as much potassium as the same amount of spinach. In addition to potassium, bananas are also high in vitamin C, catechins, and antioxidants and are great for promoting heart and digestive health.
8. Sweet Potatoes
How much potassium: 337mg/100g
Sweet potatoes are rich in potassium, vitamin C, and beta carotene, an antioxidant converted to vitamin A. They are also high in fiber and versatile, making them a start in meals and desserts alike. They can be steamed, baked, boiled, or fried.
9. Mushrooms
Potassium: 318mg/100g
Another versatile item on our list is mushrooms. They are full of antioxidants, minerals, and vitamins, including vitamin B6, vitamin D, zinc, and selenium, which help with immune system function. Mushrooms are a great addition to any dinner and are a popular meat substitute for vegetarians and vegans. They’re low-calorie, potassium-rich, and come in various types for people to try.
10. Zucchini
Potassium: 261mg/100g
Also known as summer squash, zucchini is a member of the gourd family and is highly versatile. It’s rich in potassium and vitamins B6, A, and C, as well as folate and fiber.
Bottom line
There’s no shortage of food options when it comes to consuming enough potassium. Apart from the potassium-rich banana, foods like sweet potatoes, tuna, zucchini, lentils, and spinach also offer high amounts of mineral, which supports heart health, fluid balance, blood pressure, and more.
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