Protection & Care

Foods that provide more potassium


When we are told to consume more potassium, we automatically think of a banana . However, there are other foods rich in potassium.

Thus, you will not be bored of eating the same thing until you reach the optimal levels of minerals involved in many organic processes. To learn more, read the following article.

What is potassium and what is it for?

It is essentially a diuretic mineral that removes excess fluid and salt from the body. The lack of potassium therefore aggravates fluid retention, edema and hypertension .

If you consume a lot of sodium or if you do not drink enough water each day, it is essential to eat foods that provide this nutrient.

Severe potassium deficiency can lead to serious health problems such as damage to the nervous system, kidneys or heart.

Thanks to this mineral, the cells are well hydrated, healthy and nourished. And it also allows the elimination of toxins.

In sports practice, potassium is fundamental. It is therefore normal to see athletes (for example, tennis players) eating a banana before or in the middle of a game, or after a competition.

Potassium provides energy, regenerates liquids and electrolytes lost through sweating. It also allows the transmission of nerve impulses and is necessary for muscle contraction and recovery after exercise.

In addition, this nutrient is recommended for people with heart problems or hypertension because it regulates heart rate and blood pressure and prevents arrhythmia.

Another benefit of a diet high in potassium and low in sodium is that it protects the health of the kidneys by improving blood flow and allowing better filtration of blood. It also prevents the formation of kidney stones.

Of course, there are even more benefits with this mineral because it is also distinguished by its excellent antioxidant power. Indeed, it binds to free radicals and makes them inactive.

It also prevents the demineralization of bones and osteoporosis by fighting the elimination of calcium by urine.

Finally, potassium is also used to produce gastric juices, to intervene in certain metabolic processes such as the secretion of insulin and to balance the liquids in the body.

See this article:7 foods that help lower hypertension in 15 days

What are the foods rich in potassium

The daily dose of potassium should range from 3000 to 4000 mg in adults.

It is good to know that all foods naturally contain more potassium than sodium. However, the processes of food development unbalance this relationship.

We should therefore increase the consumption of the former and reduce the latter. And by what means? Thanks to a balanced diet:

1. Swiss chard

Swiss chard a rich vegetable, with many vitamins that can be eaten in various preparations such as pies, soups or sandwiches.

  • It is one of the richest vegetables in potassium. It contains 380 mg of potassium per 100 g (raw).
  • Keep in mind that a cup of chard makes about 200 grams. It is not so difficult to integrate into our daily diet.

2. The lawyer

This fruit contains a good amount of magnesium, fiber, vitamin E and potassium. Acts favorably on the nervous system, the heart and the skin.

  • It is ideal for fighting anxiety, depression and insomnia.
  • It also reduces anemia, relieves symptoms of gastritis or ulcers and eliminates menstrual pain.

3. Chirimoya


Cherimoya or chirimoya is a tropical fruit that is one of the most complete that exists. It has dozens of medicinal properties and every 100 grams gives us 382 mg of potassium.

  • You can eat it  for dessert or in a sweet preparation.
  • Chirimoya also contains proteins, calcium, iron, phosphorus and vitamins B1, B2 and B6.

4. Thyme

Many herbs are rich in potassium. This is the case of thyme, widely used in Mediterranean cuisine. It can also be said to contain essential oils of thymol, flavonoids, amino acids, calcium, iron and vitamin C.

Thyme treat infectious diseases of the respiratory system. It is also a very powerful natural antibiotic. It increases immune defenses, prevents indigestion and is anti-inflammatory (ideal for reducing menstrual pain).

5. Milk thistle


The thistle is a plant native to the Mediterranean and Central Europe we use as medicine for centuries.

  • Treats chronic conditions of the gall bladder and liver
  • Lowers blood sugar
  • Prevents the formation of kidney stones
  • Reduces cholesterol
  • a powerful vitamin complex particularly recommended for women after childbirth.

With 100 mg of milk thistle, we get 400 mg of potassium.

6. The basil

It is an aromatic plant that can not miss in your kitchen to bring flavor and aroma to our dishes.

Originally from India, but well known all over the world, basil is rich in flavonoids, vitamins B1 and E, essential oils and minerals like potassium.

Among its medicinal properties, we find:

  • Antispasmodic (calms the belly pain)
  • Stimulant (promoting digestion)
  • Aperitif (open the appetite)
  • Antivomitique
  • anticoagulant
  • antihypertensive

7. The potato


It is a vegetable that you can eat in a thousand different ways and is part of the European and American diet and gives us a good amount of potassium.

It contains not less than 418 mg of minerals per 100g. We recommend that you try them steamed, boiled or baked, but not fried or salted.

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