Foods Rich in Potassium

Foods Rich in Potassium


What is the use of potassium? 

The Potassium is a mineral essential to the body. It comes in the form of ions in the cells and in the blood (the blood potassium level is called potassium ).

It participates in many functions among which:

  • The transmission of nerve impulses, 
  • The muscular contraction, 
  • The renal function 
  • The enzymatic reactions, protein synthesis, and carbohydrate metabolism.
Potassium has an ally within the body: sodium. Their collaboration maintains the acid-base balance (fluid balance and pH) and plays an important role in the regulation of blood pressure.

An excess (hyperkalemia) or a deficiency (hypokalemia) can cause more or less serious problems: 

  • A Hypokalemia can cause fatigue, cramping that may go up to paralysis, nausea and heart rhythm disorders.
  • Hyperkalemia can cause kidney failure and heart rhythm disorders.


Recommended contributions 

EFSA (European Food Safety Authority) advocates for adults an adequate intake of 3500 mg per day. The Canadian authorities, they recommend consuming about 4700 mg.

The best sources of potassium

Foods Rich in Potassium

Algae

We know that seaweeds are "great foods". They are rich in nutrients, including trace elements (vitamins, minerals). The star for potassium is Japanese kombu with 10,600 mg per 100 g. If eating 100 g of seaweed is complicated, 10 g of kombu remains an excellent source, with a potassium intake of 1060 mg.

Kombu is not the only potassium-rich alga: 

  • Wakame (7140 mg per 100 g)
  • Dulse (6810 mg per 100 g)
  • Royal kombu (6250 mg per 100 g)
  • The sea bean ( 5970 mg per 100 g)
  • Ogonori (5850 mg per 100 g)
  • Breton kombu (4590 mg per 100 g)

The Pulses


  • Dried tomato (3430 mg per 100 g)
  • Dry white kidney bean (1660 mg per 100 g)
  • Dry red kidney bean (1360 mg per 100 g)
  • Dry mung bean (1110 mg per 100 g)
  • The bean dry (1060 mg per 100 g)
  • Raw lupine (1010 mg per 100 g)
  • Dry split pea (969 mg per 100 g)
  • Dry chickpea (759 mg per 100 g)


Dried Fruits And Nuts

Easy to transport and preserve, dried fruits and nuts are also among the best sources of potassium: 

  • Dried banana (1490 mg per 100 g)
  • Apricot dry (1090 mg per 100 g)
  • Grilled pistachio (1020 mg per 100 g) mg per 100 g)
  • Toasted and salted sunflower seed (850 mg per 100 g)
  • Dried fig (845 mg per 100 g) - Dried date (790 mg per 100 g)
  • Raisin (779 mg per 100 g) 100 g)
  • The grilled hazelnut (755 mg per 100 g)
  • the almond (705 mg per 100 g)

Fish

Some raw fish are rich in potassium: 

  • Salted and dried cod (1460 mg per 100 g)
  • Raw horse mackerel (986 mg per 100 g)
  • Raw red bream (690 mg per 100 g) - Raw coulirou (614 mg per 100 g) mg per 100 g)
  • Raw sardine (584 mg per 100 g)

Vegetables

Cooked or raw vegetables are also good sources of potassium: 

  • Tomato puree (798 mg per 100 g)
  • Raw avocado (650 mg per 100 g)
  • Cooked beet (549 mg per 100 g)
  • The cooked kale (522 mg per 100 g)
  • Mushroom (520 mg per 100 g)
  • Raw parsnip (505 mg per 100 g)
  • Raw spinach (504 mg per 100 g)
  • Plantain (499 mg) per 100 g)
  • Cooked artichoke (427 mg per 100 g)
  • Cooked shallot (400 mg per 100 g)
Other high-potassium foods include potatoes that contain 420 mg per 100 g.

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