Avocado

1 avocado provides 1,067 milligrams – avocado is definitely the favourite potassium rich food.  We love to eat a half of avocado every day.  Not only does an avocado have loads of potassium, but it is also full of healthy omega 3 fat which is so good for your body.

Acorn squash

1 cup provides 896 milligrams  – acorn squash is a vegetable source of potassium and also contains high levels of antioxidants.

Spinach

1 cup cooked provides 839 milligrams – spinach is not only Popeye power food, it is great for the body.

Sweet potato

1 medium sweet potato provides 952 milligrams – sweet potatoes have a higher density of nutrients than white potatoes, high in beta-carotene, vitamin C and vitamin B6.

Wild-Caught Salmon

½ filet provides 772 milligrams – always best to get wild-caught salmon, but we advocate purchasing what your budget allows.  Salmon is also loaded with omega 3 fatty acids.  Omega 3 decreases the risk of heart disease and stroke and also helps reduce symptoms of depression, high blood pressure and joint pain.  Canned salmon also has loads of benefits if you can’t get wild-caught salmon.

Tomato Sauce

1 cup of homemade tomato source provides 728 milligrams – A good source of Vitamin A, Vitamin C, Vitamin E, Vitamin K, Vitamin B6 as well as potassium.  See BantingGirls recipe for homemade Spicy Tomato Sauce with great ingredients!

Swiss chard

1 cup of cooked chard provides 728 milligrams –also packed with calcium, iron and vitamins A, C and K.

Yogurt

1 cup of homemade yogurt provides 579 milligrams – also packed with calcium, iron and vitamins A, C and K.  BantingGirls loves to make our own homemade probiotic yogurt which is very good for your gut health as well.

Boosts Heart health

Potassium plays a direct role in making sure that your heart rhythm is healthy and that it beats as it should.

Decrease cramps

Muscle weakness, aches and cramps are common side effects of a low potassium level.  Potassium is also helpful for cramps related to premenstrual syndrome (PMS).

Reduce risk of stroke

There is a positive relationship between an increased potassium intake and a decreased stroke risk is believed to be from dietary sources rather than supplements

High Blood Pressure (Hypertension)

The Harvard Medical School updated a publication with the following statement “the average American diet delivers too much sodium and too little potassium”.  Studies show that eating a diet high in potassium especially from fruit and vegetables lowers blood pressure.  However, if you have kidney problems medical professionals advise to keep your potassium intake within the recommended levels or lower.

Osteoporosis protection

Research has found that there is a relationship between increased bone density and increased intake of dietary potassium.

“This 2015 study out of the University of Surrey published in the journal Osteoporosis International found that a high consumption of potassium salts significantly decreases the urinary excretion of both acid and calcium. Why is this significant? Because the potassium salts actually help the bones not to reabsorb acid and also to maintain its vital mineral content. So by consuming potassium-rich fruits and vegetables, you can actually help preserve your bones and prevent serious bone-related health issues like osteoporosis.”