While this is usually not a concern if your diet is healthy, potassium intake does play an important role in the diet and should not be overlooked.
If your diet is poor in whole foods, you could still lack potassium, and more importantly, your ratio sodium / potassium could be inadequate.
Adequate potassium intake is necessary both for muscle building and for normal growth. It plays a role in synthesizing proteins from amino acids and also plays a role in carbohydrate metabolism.
Potassium, as an electrolyte, also plays an essential role in the electric activity of your heart.
Increased potassium intake may reduce your risk of having a stroke, of having high-blood pressure, and even osteoporosis or kidney stones.
Here are the top 50 foods high in potassium, in mg per 100g (3.5 oz).
We often think of bananas as potassium champions. However, as you can see above, the real potassium champions are legumes: beans, lentils and chickpeas. Seeds, nuts, whole grains and some fish also contain high amounts of potassium.
How much potassium do you need?
There is no RDA (Recommended Dietary Allowance) for potassium.
As I wrote in this post about sodium, some official recommendations suggest we should consume about 4700 mg potassium per day, while our sodium intake should be limited to about 1500mg.
This is still a lot of potassium to absorb each and every day, and a diet that’s poor in vegetables, fruit and legumes will be high in sodium and poor in potassium. This is what we want to avoid.
People, eat your veggies! 🙂
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