The 10 best plant sources of potassium

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Potassium is an essential mineral for good functioning of the body, especially for the muscles, the heart, the kidneys and the brain.

You may suffer from deficiency or, more rarely, from excess potassium (called hypokalaemia and hyperkalaemia respectively). In both cases, it is necessary to investigate the cause, which can be attributed to a severe loss of fluid due to the intake of diuretics, medicines, malfunction of the kidneys, the use of supplements, or, conversely, a lack of food containing it.

Here are the 10 best plant sources of potassium, considering that the daily requirement is 4900 mg.


1) Bananas

Among the 10 best plant sources of potassium, you’ll immediately think of bananas. Eating just one banana means assimilating about 400mg of potassium. It is recommended especially before doing sports because it gives you a boost of energy.


2) Grapes

Grapes, like bananas, are also an excellent source of potassium, and their intake is double that of bananas (800mg per 100g). Also in this case they are a good source of energy, thanks mainly to their sugar content. However, dried grapes (sultanas) are recommended for children and the elderly.

3) Dried apricots

Dried apricots are also an excellent source of potassium. Just consider that 100g of dried apricots provides 1126mg, which is a quarter of the recommended daily amount.


4) Kiwis

Another fruit among the 10 best plant sources of potassium is the kiwi. It is also low in calories and very rich in vitamin C. I recommend it if you are following a slimming diet or if you need to increase your iron intake, as it helps its absorption.


5) Avocado

The avocado is one of the most generous fruits for potassium intake because it contains 485 mg per 100 g. If you consider that an average size avocado weighs about 200 g, it is an excellent addition to our diet.


6) Dried fruit

Still on the subject of fruit, dried fruits are definitely one of the 10 best sources of potassium. Walnuts, hazelnuts, almonds and peanuts contain Omega 3 and are a source of energy, even better than bananas, for those who have to face a sports test. However, don’t overdo it because they are also very high in calories and the recommended quantity to eat is about 40 g per day.


7) Potatoes

In addition to fruit, some vegetables are among the 10 best plant sources of potassium, such as potatoes. Cooking them, however, reduces potassium intake and, as we well know, they are not edible raw. In any case, even baked potatoes are good because a potato weighing about 200 g contains about 1060 mg of potassium. Avoid eating them boiled because this depletes them of this precious mineral. Potato skins are also rich in potassium, so I recommend buying new organic potatoes and cooking them without peeling them.


8) Legumes

Legumes are also an excellent source of potassium, especially white beans, also known as “cannellini” beans. They can be cooked in any way to obtain an intake of about 500 mg of potassium. Lentils, instead, contain almost twice as much potassium, and soya and products derived from it contain more than 2000 mg.


9) Spinach

Spinach contains potassium and is good both cooked and raw. When raw, it provides 558 mg of potassium, whereas when cooked about twice as much.


10) Mushrooms

For a tasty side dish, mushrooms give you an intake of about 400 mg of potassium for every 100 g, without worrying too much about your weight because they are low-calorie.


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