For healthy cells as you grow older, top sources of Potassium

By September 17, 2019 Health & Nutrition

An essential nutrient, potassium is present in all body tissues and is necessary for maintaining your cells’ health. If you’re not consuming enough potassium-rich foods, you might be at risk for increased blood pressure, kidney stones and bone loss. And as we age, it becomes even more critical to have enough potassium in our diet. Potassium and bananas are so linked with each other that we seldom look elsewhere when it comes to include more potassium in our diet. This author here argues that there are so many more foods that could provide you even more potassium than bananas. It will add much variety to your potassium sources. Team RetyrSmart

For healthy cells as you grow older, top sources of Potassium

So how much potassium do you need to stay healthy? For adults 19 years old and older, the daily recommended intake is 2,600 milligrams for women and 3,400 milligrams for men. A medium-sized banana delivers a hefty 422 milligrams of potassium.

But there are plenty of other foods high in potassium you should add to your grocery list.


Beans of many kinds pack more potassium per one-cup serving than an equivalent amount of banana. One cup of banana contains about 537 milligrams of potassium, according to the USDA. A cup of white beans has nearly 1,200 milligrams, while pinto beans have 746 milligrams and red kidney beans contain 713 milligrams. Beans are also a vegetarian-friendly source of protein with nearly 20 grams per cup. Not to mention, their fiber will keep you feeling full for longer.


A medium baked potato of approximately 180 grams, with the skin on, contains more than 900 milligrams of potassium. Even if you don’t care for the skins, the flesh alone boasts more than 600 milligrams of the mineral. And good news: Even your go-to potato-based recipes have a solid amount of potassium. Mashed potatoes, hash browns, potato salad and potatoes au gratin all have more than 600 milligrams of potassium per one-cup serving!

Raisins and Prunes

While the process of drying fruit removes the water, there are still plenty of minerals in the sweet snack. A half-cup of raisins clocks in at about 600 milligrams of potassium, ahead of a whole banana. Meanwhile, a half-cup of pitted prunes, which is just another term for dried plums, provides 637 milligrams of potassium. What’s more, raisins are a solid source of plant-based iron while prunes contain bone-protecting vitamin K.


A cup’s worth of raw spinach leaves boasts 167 milligrams of potassium, but if you’ve ever cooked with spinach, you know that the volume of the greens reduces significantly once the heat is on. One cup of boiled spinach has 839 milligrams of potassium. In addition to potassium, spinach is a great source of carotenoids, which your body converts into skin-healing vitamin A.


If you’re looking to boost the amount of potassium in your diet, mineral-rich melon should be on your daily menu. One cup of honeydew contains 404 milligrams of potassium whereas the same serving of cantaloupe packs a whopping 473 milligrams.

Melons are also packed with other electrolytes besides potassium, including magnesium, sodium and calcium — deeming it a smart and tasty addition to your post-workout smoothie.

Nuts and Seeds

For a healthy dose of daily potassium, munch on homemade trail mix made with roasted pumpkin and squash seeds. A half-cup of the mixed seeds offers 465 milligrams, which is more potassium than in a medium banana.

And noshing on nuts can be a great way to get your potassium, too. Just a quarter of a cup of dry-roasted almonds contains 246 milligrams of potassium, 100 milligrams more than the same amount of banana.

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