What to eat to have a normal potassium level?

In this short article, we will answer the question “What to eat to have a normal potassium level?” and discuss the food that is rich and poor in potassium.

What to eat to have a normal potassium level?

It will depend if you are having high or low potassium levels in your blood.

  • If you have a high potassium level: Eat foods low in potassium if your potassium level is high or if you have renal insufficiency, which makes it harder for you to excrete the extra potassium you consume. 
  • If you have a low potassium level: Eat foods high in potassium if your blood potassium levels are low due to diuretic medicine, drunkenness, or diarrhoea. 

Foods low in potassium:

Fruits:

  • Pineapple
  • Pear
  • Mango
  • fresh plum
  • Lemon
  • Banana Apple
  • lime orange
  • Cashew
  • Strawberry
  • Litter
  • Persian lime
  • Watermelon
  • Peach
  • Khaki

Vegetables:

  • Lettuce
  • Escarole
  • Cress
  • Carrot
  • chicory
  • Pepper
  • Cabbage
  • Cucumber

Low in potassium if cooked in boiling water and discarding the boiling water:

  • Pumpkin
  • Pod
  • Zucchini
  • Okra
  • Chard
  • Potato
  • Spinach
  • Aubergine
  • Beet
  • chayote
  • Broccoli
  • Manioc
  • kale
  • Cauliflower

Foods high in potassium: 

Avocado

Avocado is a meal that, despite having a high caloric content, also exposes large quantities of potassium in its composition, even exceeding the amounts of bananas.

It also still has other vital nutrients for the body, like proteins, the B complex, vitamins A, C, and E, and mineral salts like calcium, iron, and phosphorus.

Pumpkin

Another meal with one of the highest potassium contents is pumpkin. The vegetable is quite nutrient-dense and contains beta-carotene, fibre, omega-3 fatty acids, vitamins A, C, E, and the B complex, as well as minerals including calcium, iron, and phosphorus.

Banana

When it comes to foods high in potassium, bananas may be the most well-known because they often contain more than 10% of the daily required intake.

Additionally, it contains fibre, antioxidants, vitamins C and B complex, as well as mineral salts of calcium, copper, iron, magnesium, and manganese.

Potato:

Another item that contains more potassium than bananas is the potato. Additionally, it displays minerals like calcium, iron, and phosphorus as well as carbohydrates, vitamins C and B complex, and other vitamins.

Sweet potatoes

Sweet potatoes are food with considerable nutritional value and a significant potassium source. 

Beta-carotene, carbohydrates, fibre, vitamins A, C, E, K, and the B complex, as well as minerals including calcium, iron, phosphorus, and sodium, are all abundant in the tuber.

Beetroot 

Similar to bananas in terms of potassium content, beetroot is a food. It also contains minerals including calcium, iron, phosphorus, manganese, salt, and zinc, as well as other nutrients like carbohydrates, beta-carotene, proteins, vitamins A, C, and the B complex.

Dark green foliage

Some of the dark leaves with high potassium content are chard, broccoli, kale, and spinach. They may still contain additional nutrients, such as minerals, fibre, proteins, and vitamins A, C, E, and B complex.

Dried fruit

Another category of foods high in potassium is dried fruits including apricots, dates, and raisins. Additionally, they may have fibre, antioxidants, vitamins A, K, and B complex, as well as minerals including calcium, iron, magnesium, and selenium.

Yoghurt

Yoghurt, a well-known healthy food, is one of the top suppliers of potassium. It still has a lot of nutritional value because it contains minerals like phosphate as well as vitamins A, E, and B complex.

Legumes

The potassium-rich dietary group includes legumes. Peas, beans, lentils, and other foods should therefore be a part of your regular diet. In addition to providing other nutrients, they provide carbohydrates, fibre, proteins, vitamins C, K, and the B complex, and minerals.

Tomato Sauce

The tomato is food that naturally contains a lot of potassium. However, its levels can be raised, say, in a homemade sauce produced with natural ingredients. The fruit also contains vitamins A, C, K, and the B complex as well as lycopene and other minerals.

Oilseeds

Among the oilseeds with high potassium content are almonds, hazelnuts, and walnuts. Antioxidants, fibre, protein, vitamins E and B complex, and minerals like copper, iron, magnesium, selenium, and zinc can still be found in this healthy food category.

Fish

Salmon, halibut, and tuna are a few fish varieties that are good sources of potassium. Other vital nutrients for the body found in this group include omega-3, vitamin B12, and minerals like calcium, cobalt, phosphorus, and iodine.

Other potassium-rich foods

Generally speaking, the body can also get significant amounts of potassium from green and red fruits, coconut water, coffee, spices, and a variety of other foods.

Conclusion:

In this short article, we answered the question “What to eat to get a normal potassium level?” and discussed the food that is rich and poor in potassium.

References:

https://www.medicalnewstoday.com/articles/low-potassium-foods

https://www.drugs.com/cg/potassium-content-of-foods-list.html

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