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20 Foods Rich in Potassium and Why You Need It?
Potassium is one of the most important minerals needed by
the human body to maintain normal levels of fluid inside our cells.
We need to make sure that we meet our daily requirements for potassium,
as it helps to build energy inside our cells.
It's also essential for keeping your heart beat at the right pace,
by helping to control electrical signals in the middle layer of your heart (myocardium).
Potassium is also needed for normal muscle contraction and aids in preventing cramps,
constipation and hypertension in the arteries.
Unfortunately it's estimated that 9 out of 10 people are deficient in potassium,
due to not consuming enough fruits and vegetables in their diet.
In today's video I will share with you a list of the top 20 foods rich in potassium.
Eating these regularly will help to improve your overall health,
boost your energy levels and help protect against heart attacks and strokes.
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This video is for educational purposes only,
so do speak to your doctor if you have any medical concerns.
Before we look at the foods, this is the recommended daily intake
for potassium depending upon your age. Adults need a minimum of 4700mg per day.
1. Beet Tops The first food rich in potassium is
The leaves found on the top of beets or beetroot are one of the highest natural
sources of potassium and other important minerals. 100g of beet tops contains 909mg
of potassium. You can blend these into green smoothies or consume them in a healthy salad.
2. Salmon
Many people don't realise that some fish and animal products are also rich in potassium.
1/2 a fillet of wild salmon contains around 720mg of potassium. Eating this alongside
salad vegetables shared in this video will rapidly help to boost your potassium intake
3. Avocado Avocados are natures best source of healthy
fats. 1 medium to large size avocado contains 975mg of potassium. These are also a wonderful
source of Vitamin E and phytosterols which can help to balance hormones throughout the body.
4. Kale Kale is one
of the most nutrient dense leafy greens, with 490mg of potassium in a 100g portion.
Kale is also packed full of plant protein, Vitamin C, carotenoids and lutein in particular.
5. Spinach 100g of spinach
leaves contains 558mg of potassium, which also works well in a healthy salad.
Spinach is also a fantastic source of Vitamin K,
magnesium, folate and beta carotene for improving the health of the heart. Always add lemon juice to
your salad dressings to prevent the formation of kidney stones when eating lots of salad leaves.
6. Brussels Sprouts One of the healthiest foods for
detoxifying the liver, brussels sprouts also come in high with 389mg of potassium in a 100g portion.
Eating these can help to heal damage in the gut and digestive system.
7. Pomegranate If you enjoy consuming pomegranate seeds,
then I recommend adding them to your salad. 100g of these contains 236mg of potassium.
These seeds are excellent for urinary and kidney health.
8. Asparagus Asparagus is yet
another fantastic source of potassium with 202mg per 100g of the vegetable.
Asparagus is a good source of prebiotic fiber to feed the friendly bacteria that live in your gut.
9. Swiss Chard
This cruciferous vegetable is helpful in eliminating harmful toxins and chemicals
through the liver and kidneys. 100g of chard contains 325mg of potassium.
It's also a great source of Vitamin K, which is used to help blood clotting in the body.
10. Brazil Nuts I highly recommend consuming a
small handful of Brazil nuts each day, as these are loaded with trace minerals like selenium.
This helps to boost glutathione levels, the master antioxidant,
and also protect the thyroid gland from harm. 100g of Brazil nuts contains 659mg of potassium.
11. Parsley This super herb is loaded with potassium. 100g
contains 554mg of potassium. It's also contains 3x the amount of Vitamin C than oranges, and contains
high amounts of iron. These all work together to boost the immune system against disease.
Quick interruption: I just wanted to thank you for watching the video so far,
I'm going to quickly fire through the next 9 foods on the list for your convenience,
and then I'll be explaining a few extra tips and information about boosting your potassium levels.
12. Bok Choy Also known as Chinese
Cabbage, Bok choy is also a wonderful source of potassium containing 252mg in 100g of the leaves.
13. Chicken You may not have
been aware but a 100g portion of regular chicken also contains 675mg of potassium.
Eat pasture raised chicken as these contain more omega-3 fats than the caged variety.
14. Broccoli
No matter how you cook it, broccoli contains 293mg in a 100g portion of potassium.
15. Clams
These chewy shellfish contain around 628mg of potassium in a 100g portion.
I recommend soaking these in vinegar to help your stomach digest the minerals within.
16. Artichoke
1 Medium sized artichoke also comes in high at 345mg of potassium per 100g.
17. Tuna
1/2 a fillet of fresh tuna contains 804mg of potassium. Tuna is a great
alternative to meat if you are a pescatarian or want to reduce inflammation in the body.
18. Apricots
As long as you're not on Keto, 2 raw apricots will supply you with 200mg of potassium.
19. Zucchini
100g of Zucchini contains 261 mg of potassium. These are delicious pickled.
20. Trout Last but by no means least,
trout contains 461mg potassium per 100g. Pair this with a watercress salad for a healthy meal.
Boosting Potassium
As I mentioned earlier, most people are actually deficient in potassium, which
can be linked to the high death rate from heart disease, diabetes and other related conditions.
Unfortunately most potassium is stored inside the cells of the body,
so a regular blood test won't tell you if you are deficient.
Potassium works with salt (sodium) in
equal balance to move fluid in and out of your cells to transport nutrients.
The human body evolved to consume large amounts of plant based foods
including roots, flowers, leaves, stems and other plant matter during the palaeolithic age,
but it's becoming harder and harder to meet these requirements in the modern world.
Without enough potassium, the body can't make enough
insulin which can lead to high blood sugars, nerve damage and inflammation.
For this reason, I recommend topping up your intake by consuming 1000mg
of potassium citrate powder. You can find this in health food stores and online around the world.
Most tablet supplements contain only 100mg
which is unfortunately nowhere near the 4700mg daily requirements.
Thank you very much for watching.
To learn more about the best food sources of nutrients, go ahead and tap on this playlist now
I wish you great health, wealth and happiness.