Potassium is very important for our body. We show you potassium-rich foods that you should eat every day.
First of all: potassium is really important for us. Without this mineral, neither our heart nor anything else in the body works.
Potassium-rich foods will keep you fit and healthy all around.
You'll learn in this post,
- for which the body needs potassium and potassium-rich foods,
- how high your potassium requirement is,
- what foods are rich in potassium,
- how you can recognize a defect and what you can do about it,
- What to look for when cooking with potassium-rich foods.
Table of contents
What is potassium and what are its functions?
Potassium belongs to the group of minerals. Minerals are inorganic salts. The human body needs inorganic salts, such as potassium, sodium and calcium, to function.
Potassium creates the prerequisite for our cells to be able to pass on information. Only then can the organs, nerves, muscles and so on be controlled. And thereby fulfill their tasks.
Sounds complicated, doesn't it? In short, without potassium, the heart can't beat because it doesn't get a signal. Our muscles also need potassium so that we can move.
Nothing works without potassium.
But the mineral can do even more. It is also involved in keeping our acid-base balance in equilibrium. Potassium regulates the pH value in our body.
Potassium regulates blood pressure. That is why the World Health Organization recommends more foods rich in potassiumwhen you think of Hypertension suffer.
The daily potassium requirement
Our body cannot produce potassium itself. We therefore have to take in potassium through our food.
For this there is a whole range foods rich in potassium like nuts or bananas.
Too much potassium in food, by the way, you can not absorb. You simply excrete the excess through your urine.
As an adult, you need an average of 2 grams of potassium per day. How much it actually is depends on age, health and gender.
By the way, the human body contains a total of about 130 grams of potassium.
Certain conditions, such as high blood pressure or kidney problems, can change the daily potassium requirement.
Potassium rich food list
If you are not suffering from acute potassium deficiency or are ill, you can meet your needs through food.
Foods containing potassium are not fancy or even exotic foods. They are normal foods that we eat very often. Without that we know that they are foods rich in potassium acts.
Put these foods on your menu regularly.
1. chanterelles
100 grams of dried chanterelles contain 5370 milligrams of potassium.
In edible mushrooms you will find many minerals, including potassium. The content is particularly high in the dried state. For example, 100 grams of porcini mushrooms contain 2177 milligrams of potassium. Mushrooms and shiitake mushrooms are also good sources of potassium. Fresh chanterelles, by the way, contain 507 mg of potassium.
Dried mushrooms go great with pasta and sauces of all kinds. They are especially delicious when you make a spiced salt from them.
2. cocoa powder
100 grams of lightly deoiled Cocoa powder* contain 1920 milligrams of potassium.
Go on, get yourself a cup of cocoa! This is a delicious way to fill your potassium stores. However, don't take the cocoa from the supermarket. But unprocessed Cocoa powder*. It tastes a little more bitter, but still contains lots of important nutrients such as potassium.
Have a look at our Contribution to delicious cocoa recipes over. Here are three great recipes for inspiration.
3. dried soybeans
100 grams of dried soybeans contain 1900 milligrams of potassium.
Vegetarians and vegans love soy whether as milk, tofu or in spreads. It serves them as a good source of vegetable protein and contains a lot of vitamin B3. But it's more than just a meat substitute. Soy is a great way to get potassium.
The best foods with a lot of zinc
4. dried apricots
100 grams of dried apricots contain 1700 milligrams of potassium.
If you think you're not getting enough potassium, include dried fruits of all kinds in your diet.
In dates, plums, raisins and peaches you will find very much potassium. You can mix them into cereal, use them as a sugar substitute in baking, make energy balls out of them, or just snack on them.
- Dried peaches 1100 mg potassium per 100 grams
- Dried dates 790 mg potassium per 100 grams
- Dried figs 780 mg potassium per 100 grams
- Raisins 725 mg potassium per 100 grams
5. wheat bran
100 grams of wheat bran contain 1390 milligrams of potassium.
Wheat bran fills you up and keeps your intestines fit. For a long time it was only used as animal feed, but now it is also on our plates. It is an ingredient in many mueslis and baked goods. Just add a spoonful to your yogurt. The bran swells in the stomach and makes you full for a long time.
6. dried white beans
100 grams of dried white beans contain 1300 milligrams of potassium.
White beans are legumes and ideal suppliers of fiber, starch, vitamins and minerals. The delicious fillers are suitable for stews and soups. 100 grams of white beans contain 1,300 milligrams of potassium and are a good source of potassium.
7. tomato paste
100 grams of concentrated tomato paste contains 1014 milligrams of potassium.
Tomato paste refines sauces and soups. It gives marinades and salads a fruity note. Tomato paste is strongly concentrated tomato pulp, which should not be missing in any sugo.
However, most people are not aware that tomato paste is one of the foods containing potassium.
So easy you can make ketchup yourself!
8. pistachios
100 grams of pistachios contain 970 milligrams of potassium.
Pistachios are a great snack. You can nibble on the small green nuts more often. Like all nuts, they contain a lot of calories, but they make up for it with healthy fats and a good potassium content.
Nuts also high in potassium
- Peanuts 740 mg potassium per 100 grams
- Almonds 690 mg potassium per 100 grams
- Brazil nuts 670 mg potassium per 100 grams
- Hazelnuts 620 mg potassium per 100 grams
- Walnuts 450 mg potassium per 100 grams
9. dried peas
100 grams of dried peas contain 880 milligrams of potassium.
They often end up on our plates only as a side dish. Most people hardly pay any attention to them. But we should definitely do so. Peas are a great source of protein and also contain a lot of potassium. How about a delicious Pea soup with shrimp? :)
10. dried lentils
100 grams of lentils contain 800 milligrams of potassium.
Lentils, like beans, are among the legumes and are celebrated as sources of protein. But the delicious legumes are also good sources of potassium.
Check it out here:
11. fennel
100 grams of fennel contain 780 milligrams of potassium.
Add it to the pan, risotto or salad. Fennel is a great vegetable that lands far too rarely on our plates. The colle consists of 80 percent water, which makes it particularly low in calories. The essential oils support digestion, have an anti-inflammatory effect and strengthen the stomach.
12. wheat germ
100 grams of wheat germ contain 780 milligrams of potassium.
Wheat germs are very healthy and nutritious. They contain a lot of protein, fat and vitamins. Wheat germ is the most valuable part of wheat grain because they contain so many nutrients. They are good for our muscle growth, nerves and blood formation.
13. spinach
100 grams of spinach contain 600 milligrams of potassium.
Popeye loves spinach. And so do we. The green leafy vegetable belongs to the category of "potassium-rich foods." You can enjoy it with pasta, potatoes, sauces, on salads, in soups or just plain. Always tastes great :)
Take a look here:
Also very rich in potassium foods
- Chard 550 mg per 100 gram
- Brussels sprouts 450 mg per 100 gram
- Rye 439 mg per 100 gram
- Crispbread 436 mg per 100 grams
- Dandelion leaves 430 mg per 100 grams
- Lamb's lettuce and banana 420 mg per 100 grams
- Potatoes and kale 410 mg per 100 grams
- Oatmeal 335 mg per 100 grams
What is the effect of too much potassium?
Both too little and too much potassium is not good. If you are healthy and fit, you can compensate for too much dietary intake of potassium.
This mineral is water soluble. That means you just pee it out again :)
Diseases, such as insulin deficiency or hormone imbalances, can lead to elevated potassium levels.
Do I have a potassium deficiency?
Fatigue is one of the symptoms that can occur with a potassium deficiency.
The mineral is essential for the transmission of signals in the human body.
Deficiency can lead to symptoms such as constipation, cardiac arrhythmias, decreased reflexes, muscle weakness, and increased urine output.
Dangerous potassium deficiency
A potassium deficiency is dangerous for the human heart. Increased contractions can occur, leading to palpitations. Dangerous cardiac arrhythmias can also be a consequence of potassium deficiency.
A deficiency can be detected with a blood test. The potassium concentration is measured in the blood serum.
If the doctor determines a value of less than 3.8 mmol/l, then you have a potassium deficiency. If your blood serum level is above 5.2 mmol/l, you have excess potassium.
Potassium deficiency causes
A potassium deficiency can be caused by a hormonal disorder. If too much aldosterone is secreted, then a large amount of potassium is also secreted.
Medications, such as drugs for dehydration, can also lead to a potassium deficiency.
If you have frequent diarrhea or vomiting, you are also at risk for low blood potassium.
In addition, laxatives can trigger a deficiency.
Too little potassium must be treated
You must treat a potassium deficiency immediately. Acute deficiency is an emergency. You can get bad heart problems from it.
A diet rich in potassium makes sense for a healthy person in any case. Potassium-rich foods ensure that you are fit and healthy all around.
Foods rich in potassium - Potassium in cooking
Potassium is an essential mineral and is present in many foods. You can make delicious dishes with soy, tomato paste, mushrooms, lentils and white beans. When cooking with potassium-rich foods, however, you need to pay attention to a few things.
What you need to know about potassium in cooking
- Potassium is quickly lost during cooking.
- Use only a little water when cooking.
- For vegetables, opt for cooking instead of boiling.
- Chop vegetables only slightly.
- Don't soak vegetables in water, it washes out the potassium.
- Catch the cooking water and use it for sauces, soups or other dishes.
Our conclusion
Potassium is a vital mineral. Without potassium, heart function, cell function and life would not be possible.
Potassium-rich foods should therefore be a good part of your diet.
Lentils, kale, mushrooms, soy and spinach serve as good sources of potassium. If you don't have time to cook and are looking for a healthy snack, don't despair.
A banana belongs to the category of "potassium-rich foods" and provides necessary potassium to the stressed athlete.
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