From the Guidelines
Foods high in potassium, such as bananas, avocados, sweet potatoes, spinach, beans, and yogurt, are essential for maintaining healthy potassium levels, and a typical adult should aim for an intake of at least 4700 mg/day, as recommended by the 2015 Dietary Guidelines for Americans 1. To achieve this, individuals can consume a variety of potassium-rich foods, including:
- Fruits like bananas, oranges, and tomatoes
- Vegetables like sweet potatoes, spinach, and beans
- Low-fat dairy products like yogurt and milk
- Selected fish and meats
- Nuts and soy products It is essential to note that four to five servings of fruits and vegetables can provide 1500 to >3000 mg of potassium, which can be achieved by following a diet like the DASH diet, high in potassium content 1. However, individuals with kidney problems should consult their healthcare provider before increasing potassium intake, as their bodies may not effectively remove excess potassium, potentially leading to dangerous levels in the bloodstream, and should limit their intake to less than 2,000 to 3,000 mg (50 to 75 mmol/d) of K daily, as suggested by the kdoqi clinical practice guideline for nutrition in children with ckd 1. Some specific examples of potassium-rich foods and their approximate potassium content include:
- Bananas: 400-450 mg per medium fruit
- Avocados: 975 mg per medium fruit
- Sweet potatoes: high in potassium, but exact amount varies depending on size and preparation
- Spinach: high in potassium, but exact amount varies depending on serving size and preparation
- Beans: high in potassium, but exact amount varies depending on type and preparation
- Yogurt: high in potassium, but exact amount varies depending on type and serving size Incorporating these foods into your daily diet can help prevent potassium deficiency, which may cause muscle weakness, fatigue, and irregular heartbeat, and can also help lower blood pressure and reduce the risk of stroke, especially in individuals consuming a high-sodium diet 1.
From the Research
Foods High in Potassium
Foods high in potassium are essential for maintaining a healthy balance of this mineral in the body. According to various studies, increasing dietary potassium intake can have several benefits, including:
- Lowering blood pressure and reducing the risk of cardiovascular disease 2, 3
- Relieving the deleterious effects of a low potassium diet, such as inflammation, oxidative stress, and fibrosis 2
- Improving kidney function and reducing the risk of kidney disease 3, 4
Benefits of High Potassium Intake
Some of the key benefits of a high potassium intake include:
- Lower blood pressure: Studies have shown that a higher urinary potassium excretion is associated with lower blood pressure and lower cardiovascular risk 2, 3
- Improved kidney function: Increasing dietary potassium intake can exert blood pressure-independent effects on the kidney, relieving the deleterious effects of a low potassium diet 2
- Reduced risk of kidney disease: Low urinary potassium excretion is increasingly recognized as a risk factor for the progression of kidney disease 4
Foods Rich in Potassium
Some examples of foods rich in potassium include:
- Fruits: bananas, avocados, apricots, and citrus fruits
- Vegetables: leafy greens, such as spinach and kale, and root vegetables, such as sweet potatoes and carrots
- Whole grains: brown rice, quinoa, and whole-wheat bread
- Legumes: white beans, lentils, and chickpeas
- Nuts and seeds: almonds, pumpkin seeds, and sunflower seeds
Importance of Balanced Potassium Intake
It is essential to maintain a balanced potassium intake, as both low and high levels of potassium can have negative effects on the body. According to one study, a higher dietary intake of potassium did not lower 24-hour systolic blood pressure in adults with chronic kidney disease, while another study found that lower dietary potassium scaled to energy intake was associated with higher mortality, irrespective of kidney function 5, 3