Potassium is an essential mineral and electrolyte. It is involved in muscle contractions, heart function, and regulating water balance.

How Much Potassium Do You Need Per Day?

Potassium is an essential mineral for health. Getting between 3,500 milligrams and 4,700 milligrams a day from tomatoes, spinach, sweet potatoes, and other fruits and vegetables may lower your risk of kidney stones, stroke, and high blood pressure.

Which Foods Contain Potassium?

Below are some foods that are excellent sources of potassium and how much they contain in a 3.5-ounce (100-gram) serving: 

Tomato products, paste: 1,014 mg

Beet greens, cooked: 909 mg

Yams, baked: 670 mg

Potatoes, baked in skin: 550 mg

Spinach, raw: 558 mg

Soybeans, cooked: 539 mg

Avocado: 485 mg

Sweet potato, baked: 475 mg

Beets , 520 mg

Broccoli, 460 mg

Banana, 420 mg

Salmon, farmed cooked: 384 mg

Health Benefits of Potassium

A diet rich in potassium is associated with some impressive health benefits.

Lowers blood pressure: Many studies have shown that potassium-rich diets can lower blood pressure, especially for those with high blood pressure.

Lowers salt sensitivity: People with this condition may experience a 10% increase in blood pressure after eating salt. A potassium-rich diet may eliminate salt sensitivity

Reduced risk of stroke: Several studies have shown that a potassium-rich diet may reduce the risk of stroke by up to 27%.

Helps prevent osteoporosis: Studies have shown that a potassium-rich diet may help prevent osteoporosis, a condition associated with an increased risk of bone fractures.

Lowers risk of kidney stones: Studies have found that potassium-rich diets are associated with a significantly lower risk of kidney stones than diets low in this mineral.

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Sadia Salman is a certified nutritionist from Tufts University, USA and the CEO of Diet by Design. She has over 9 years of experience in treating patients with various health issues through food both in Pakistan and in Canada. Most of her work is on managing diseases like hypertension, cholesterol, diabetes etc through weight management. She believes in building a healthy community by educating the masses in any capacity that she can. Her health blogs are a part of her awareness campaign.