10 Potassium Rich Foods (Hint: No Bananas Allowed!)
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- Опубліковано 13 лип 2024
- Today, we're going to explore 10 amazing foods that are high in potassium, and guess what? Not a single banana in sight! Potassium is an essential nutrient that helps regulate your blood pressure, balance fluids, and support proper muscle function. So, buckle up and get ready for a potassium-packed adventure that will leave your taste buds tingling and your body craving these nutrient-dense powerhouses. Curious to find out which foods made the list? Keep watching to discover the tasty alternatives you've been searching for, and trust me, you won't want to miss this!
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Kicking things off, let's talk about some leafy greens! Number 1 on our list is spinach. Did you know that just one cup of cooked spinach provides an impressive 12% of the Daily Value for potassium? That's right - this humble green is a true potassium powerhouse. Not only does it help keep your potassium levels in check, but it's also an excellent source of iron, vitamin K, and calcium. And let's not forget the abundance of antioxidants and other nutrients that make spinach a true nutritional superstar. With all these amazing benefits, it's no wonder Popeye was such a fan! So, go ahead and add some spinach to your salads, smoothies, or even your favorite pasta dishes to enjoy a healthy dose of potassium and other essential nutrients.
Now, let's dive into the sea for our next potassium treasure. At number 2, we have salmon. This flavorful fish is not just packed with potassium, but it's also a fantastic source of omega-3 fatty acids, which promote heart and brain health. But let's get to the juicy details - a 6-ounce serving of salmon provides around 21% of the Daily Value for potassium. That's a pretty impressive catch, wouldn't you say?
So, why not reel in those health benefits and enjoy some delicious salmon? Grill it, bake it, or even turn it into a mouthwatering sushi roll - the possibilities are endless. And while you're savoring the taste, remember that you're not only getting a healthy dose of potassium but also essential nutrients like omega-3s, vitamin D, and high-quality protein. Talk about a winning combination!
Number 3 on our list is a surprising twist - it's yogurt! That's right, this creamy and versatile snack is actually an excellent source of potassium. But let's dive into the specifics: a single 6-ounce serving of plain, low-fat yogurt provides about 12% of the Daily Value for potassium. How cool is that?
But the goodness doesn't stop there! Yogurt is also loaded with calcium, protein, and probiotics, which are fantastic for your gut health. With all these incredible benefits, there's no reason not to indulge in a delicious yogurt parfait for breakfast or dessert. Mix in some fresh fruit, nuts, and a drizzle of honey, and you've got yourself a potassium-rich, tasty treat that's both satisfying and nutritious. So, go ahead and enjoy the creamy goodness of yogurt, and know that you're doing your body a favor with each spoonful! Now it's your turn to give these potassium superstars a try and amp up your potassium game. Don't forget to let us know in the comments below which of these foods you're most excited to incorporate into your diet, or share your favorite potassium-packed recipe. If you enjoyed this potassium-powered journey and found some new favorites, make sure to give this video a big thumbs up! Your support means the world to us, and it helps us continue to bring you more amazing content just like this. Until next time, stay potassium-fueled and keep exploring the world of delicious and nutrient-dense foods. Catch you in the next video!
Disclaimer: Live Healthy Over 50 does not provide medical advice and the information provided throughout our videos, including but not limited to, text, graphics, images, and other materials are for informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment and you should always seek the advice of your physician. As a participant in the Amazon Services LLC Associates Program, we may earn commissions from qualifying purchases from Amazon.com at no additional cost to you.
Yours in Health & Fitness,
Team Live Healthy Over 50
#potassiumrichfoods #potassium - Навчання та стиль
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Who else is watching this video because they got high blood pressure?
Ha! I don’t know what I have. Nor do idiot docs…. Been to several specialists…all kinds of tests..they all say my heart is healthy. But my BP fluctuates between 160/100 down to 93/58. So I’m having to take bp every day and take meds as needed. Which is like 25mg 2-3 times a week.
I Have ^ B/P And I’m Feeling Tired, Weak, Body Aches, And Edema To My Ankles -Too. My K+ Is Probably Too Low. Getting Some Leafy Greens. Already Ate Some Salmon Cakes, Should Get Some Sweet Potatoes -Too!!!
I’m concerned that I am taking high blood pressure medication and also eating a large number of the foods on this video. I’m worried I might be overdosing on potassium.
Yes
✋🏽unfortunately
pottasium rich foods
1. Spinach
2. Salmon
3. Yogurt
4. Avocado
5. Sweet Potatoes
6. White Beans
7. Apricots
8. Prunes
9. Lentils
10. Swiss Chard
Thank you for sharing💕💖
Greek yogurt?
@@FreeYourMind-FP real full fat yoghurt
@@Isaac5123 10%
@@FreeYourMind-FP no pal that not full fat. Its been processed
Thanx!
1. Leafy greens ...spinach, beet greens, arugula, swiss chards
2. Salmon
3. Yoghurt
4. Avocado
5. Sweet potato
6. White beans
7. Apricots
8. Prunes
9. Lentils
10. Swiss chard ...saute with garlic and olive oil
If the minerals are not in the ground in which food is grown, they aren't in the plant.
Well said. This simple fact is rarely considered, especially in intensive farming techniques
Here's a little anecdote. I've grown vegetables for decades. About 10 years ago, my winter broccoli plants developed malformed leaves. Its called whitetail, and is caused by magnesium deficiency. So I started putting Epsom salts ( magnesium sulphate) on my soil and after one or two years the whiptail disappeared . I apply plenty of compost (we have a couple of horses) and look after the soil- it's a friend and gives back my love many times over. But the important point is this... magnesium sulphate is a " chemical" yet my plants were clearly able to absorb the magnesium. Applying "chemicals " to the soil in a sensible and needful way is not always bad. The magnesium in our soils is, after all, fundamentally a chemical. The same applies to iron. We must nurture our soils by giving them back a wide range of nutrients from seaweed, composted fallen leaves and the like.
This is so true
Take electrolytes that has 1000 mg Potassium
3 bean salad: take 3 tins of beans, white, kidney, and any other. wash, combine, add lemon and olive oil. Add chopped spring onions or normal onions. Tomatoes chopped (also high in potassium). Thats it!
Thanks for sharing!!😎
@@livehealthyover50thx! How about Keifer?
You forgot watermelon the king of potasium.
I grow an entire garden of chard, spinach, kale and collards. We eat them daily but I can hardly give them away. You must choose to eat healthy.
I like and enjoy them but now worry these contain oxalate.
Wife has kidney failure. Thanks for the list of foods for her to avoid. Was not aware of the high potassium in Salmon.
Beet tops are also delicious and frequently thrown away! Steam them briefly, add s n p, then a dash of red wine vinegar…… can also be tossed in a pan with olive oil and garlic, like spinach. The cooked beets are delicious cold, in a salad.
Thanks for the tips!
Watch out for Oxalates in this list incl. beet tops, chard, avocado, spinach & beans.
Swiss chard & apricots; thank you, love it.
I enjoyed this informative video and took notes. Thank you! ❤
Look up "V8 Low Sodium Original 100% Vegetable Juice", it claims to have 850mg potassium per cup.
If you're watching your intake of oxalates avoid spinach, swiss chard and sweet potatoes.
I'm well aware of the oxalates contained in those foods as someone with a history of kidney stones. Thanks for pointing that out.
If you develop stones of any kind, use the supplement called chanka piedra, it works by breaking up stones so your body can eliminate them easily.
Yeah nobody who's "watching intake of oxalates" would know that. They just stare randomly at their food watching. /eyeroll
Farmed salmon has no omega 3. Omega 3 comes from seaweed and farmed salmon gets no seaweed.
Thank you!!
It's not true that farmed salmon has no omega 3. Farmed salmon have just as much omega 3 as wild. The information is out there. Just check it out
@@philipsamways562 I will check it out.
From Alaska - wild Salmon
...and seaweed is also known as kelp which is essential for thyroid health.
8 oz of low-sodium V8 or low sodium tomato juice has 900 mg of potassium! Low sodium store brands of either also have the same potassium levels. 🤯 This is only true for the low sodium versions though. I'm not sure why the full salt varieties aren't as potassium rich.
@@alaindelon5398 It is my go to potassium replenishment after I take my morning water pills. Recently I've been surprised that those Body Armour sports drinks have 6-700ish potassium.
because salt (sodium) is a potassium blocker.
Thank you for sharing this important knowledge. 😃
I enjoy and love the information that you
shared with us. I do in eat some of them already. The Salmon, Sweet-potato,
White Beans, Prums Juice Yogurt and
Spinach and Bananas. I will be trying the
Avocado.
I love this and these foods will always be part of my diet, thank you!!!!!!!!
you make these foods seem so delicious, I want to go out and buy them right away.
Love the video! Growing swiss chard this year!
Thanks for sharing this healthy information have a wonderful day ❤
Thank you! I was wondering what foods has potassium and your video came up ! 😊
Great information ❤
👋Thank you4the variety of Potassium Rich Foods. It is a boon to my health Diet. ❤
Hallo, Great 👍, very helpful healthy . Thanks. Also Please make a video on foods for bone density.
Are these numbers correct? Because if we use them, then we've got a problem with how much food we have to ingest to get 100% of the DV (Daily Value) for potassium.
For example, the statement -- "One cup of cooked spinach provides an impressive 12 percent of the daily value for potassium." -- Which means, just to get the potassium DV for the day, we have to eat eight cups of cooked spinach!!!
Or this -- "A single cup of cooked lentils provides around 17 percent of the daily value for potassium." -- And this translates to six cups per day of lentils to get to the DV for potassium!!!
And all this is just for the potassium's DV. Because there are the DVs needed for all the other 20-90 vitamins and minerals each day. And adding up all of their volume of food needed to be eaten to achieve these scores of other DVs means that an awful lot of eating is going to have to go on. Ugh, I feel over-stuffed already!
Pistachio has the most potassium amount per 100g
Yea but there no good for u tho
Good for health
@@evan.norwalkcalifornia562
Me Tarzan, you Jane.
@@evan.norwalkcalifornia562 Can you tell me more?
I am pleased " not one banana on the list.." ...Because bananas are high in sugar, and the potassium level is quite low, compared to that . Pistachios also have potassium, as well as Kiwi fruit. 🥝
I eat Avocado several times a Week , ...also delicious sliced, served on the side to your favourite cooked eggs.
ok, ok...now we know.
Banana, when u eat it in right equal n amount.✌️
Only if you eat them when ripe it them before the brown spots appear they are not to bad
50 pistachios equals the same potassium as 1/2 medium banana.
I can’t eat avocados, I like them but they give me such a stomach ache!
What amazing and refreshing content.
It's a very good informational video.
I couldn't possibly eat all of that food to get my 100% potassium for the day
10 Bananas!
More like26 bananas
You got breakfast lunch and dinner try implementing them in all three meals
Right? 🤷♀️
@@AClarke2007Yeah, sure, 2 with each meal, and 2 each for a morning, and evening snack.😅
Awesome ‼️
Thank you.
Thanks!
Thanks for the imfo
Very Nice sharing well explained
Whoa, aside from bananas, I had no idea there were so many other foods high in potassium! eager to find out more!
Very nice informative
Good info, but watch out for lectin heavy foods, such as spinach and chard.
Banana is most abundant in the Philippines while avocados its seasonal. Other are hard to find. Maybe moringa is the best you forget which is abundant here.
I am watching it for the information
Thanks for apricot ..to get my potassium...
Adding up enough of those foods to get the stated 100% 'required' dose of potassium each and every day 365 days a year would likely exceed the food budgets of many working people who are struggling to both heat and eat on top of rent/mortgage payments to say nothing of kids.
Thank you for this information, I needed that information.
You are so welcome🙂
Waw so marvelous
Really enjoyed this video 😊 thx for sharing.... smiles
Glad you enjoyed it 🙂
Thank you so much for your great video 👍
So nice of you 🙌
Beaware of spinach which is high in oxalates. Those with kidney stone problem should avoid spinach....😮😮😮
Do you know other foods with oxalates?
Please explain what oxalates are , (unfortunately , like me we're not all clever people.😊
Why? Have there been any studies or reports of people getting kidney stones from spinach or similar veggies?
@@michaelking475 Other foods rich in oxalates are
Nuts like almonds and cashews
Rhubarb
Beetroot
Chocolate
Cocoa
Sweet patatos
Soyabeabs
Kiwi
Beans.
Spinach causes kidney stones somebody.
Thanx for sharing and explaining in details.❤
My pleasure 😊
Beet tops greens!!!
Apricots, 🥑 avocados, spinach soups & prunes juice! i like to try next!!! lol
I heard that one banana is equivalent to 10 tsp of sugar. I have not eaten a banana in 40 years because almost died from not being to digest it
But they come with the fruit's fiber, so not exactly 'equivalent' . . still healthy in moderation for most ppl
I don't think banana s have ten TSP of sugar. Bananas are healthy .
Cacao with a milk
Thank you for such great advices, hello from Algeria
Hi 👋 from Texas, USA ❤
You should mention oxalates risk from spinach
أحسنت النشر
Yay , spinach. What about the oxalates?
Or, lectins? Watch out for those suscepticle.
No spinach for me. Kidney stones are murder.
Dried apricots have a ton of sugar though
So if I would start taking B17 apricots kernel would that help
i usually topup my Potassium with Cream of Tartar which has 1485mg Potassium for 1 tbsp, but the taste 😅😅... not always take it because added some fm fruits/veges almost reached RDA
How do you take it , with food or without food
Cream of tartar may reduce the chances of UT infections. But, excess potassium levels in the blood put kidneys under pressure. It is because potassium is a potent diuretic. Therefore, an increase in potassium levels leads to a rise in the diuretic action of the kidneys, which is harmful.
I love all this food
Thanks 😍😋😋😋😋😋😋😋👌👌👍👍👍👍🎁💐💐
Spinach is also high in oxalates !!
Correct, I had to greatly change my diet. I have an autoimmune disease, and I had to dump all veg, etc, that are high in oxylates. Oxylate dumping was an issue, but it's getting much easier now. Good health, everyone ❤
SO WHAT!!!!???? stop it.
As a Swiss I prefer Swiss Chard! 😉 In Switzerland we call it "Krautstiel" (roughly: stem of a herb) in the french speaking part of Switzerland they call it "côte de bette" or "blette"
Great job. It makes me wonder why bananas were promoted in the first place.
For the same reason that beef is promoted. ABBA made a song about it " money, money, money...."
How about kefir?
cannot wait to try Swiss chard
Thanks a lot.
Most welcome! 🙂
I like lentils, Swiss chard and salmon
What is your source for stating the DV%? How many mg is the recommended DV a person needs, according to your source?
I look forward to a video on foods that support bone density.
Take boron
Weight bearing exercises
Prunes, bone broth and Moringa.
Very good! I assume these numbers are based on the daily requirement of potassium of around 5000 mg a day.
Potassium is a mineral that’s found in some foods. Having the right amount of potassium in your diet helps keep you healthy, so eating plenty of potassium-rich foods is crucial.
Be aware of the high Oxalates in a few of them - like spinach, avocado & swiss chard/beet tops (beans too. Some is ok but don't let it build up
Yes but I found that I also really need Magnesium glycinate and a lot of that
Need to eat. All of them to get to 100%
There is nothing wrong with bananas, include them in your smoothie along with spinach, etc.
Apparently bacon has more potassium than a banana!!! I googled it lol!
Navy beans,great northern beans,white kidney beans & plain GREEK yogurt work for me. Salmon...WILD CAUGHT is far better. Walnuts have FAR MORE omega 3 than 100 g salmon,even though they are for BULKING...
Thanks for this, but is there any reason you avoided mentioning just plain, old potatoes?
Potatoes are yummy😊
@@11froglegs 😂 😂 😂
The white potatoes is high in sugar content and lower in potassium level that the orange sweet potato.
Spinach is very high in oxalates which bind minerals and sweep them out of the body. You absorb essentially none of them. Oxalates/oxalic acid is an antinutrient that is part of a plant's defense system. The micro abrasive crystals cut up the digestive tract of insects so they stop eating them. Oxalic acid is THE ingredient in Barkeepers Friend.
In humans, the sharp crystals can accumulate in the soft tissues throughout the body causing joint pain, fibromyalgia, bladder pain, and urinary stones. Sweet potatoes, swiss chard, and apricots are also very high in oxalates. One dried apricot has up to 100 mg of oxalate, twice the daily limit of a low oxalate diet. Add in some almonds/almond products and you can find yourself in a world of pain. The dose makes the poison. I would like to see warning labels on high oxalate foods. I had 30 years of fibromyalgia and bladder pain. When I went on a very low oxalate diet, all of my pain went away. Spinach is not a super food.
Thanks Linda... I appreciate the information... You saved me from going off half cocked...Truly grateful for this input...🙋🌹GA USA 🇺🇸👍
A teaspoon of Cream of Tartar has 421mg of potassium.
”just one cup of cooked spinach” - IOW, a cubic yard of raw spinach
No beet greens which by the way have the most potassium content of all food.
Wow it's my first time learning thank you at 56 years old
Welcome!
Go easy on spinach and chard, they are loaded with oxalate.
So add in some yogurt or other calcium to help bind the oxalate? Is that how that works?
@@delbertcarr5766 No. Spinach is so high in oxalate, 'some dairy' won't help.
What is oxalate, isn't harmful for body health???
@@RobertsKibasa-wi9mf Will bind with calcium and consumed in excess lead to kidney stones. Oxalate can be found in many plants but is very high in leafy greens that often are praised as healthy.
@@kimmathis1945, many thanks, I will reduce consumption of spinach and other vegetables which are so high in oxalate for health of kidneys.
Iron from spinach is not well absobed...
Is that because of oxcalic acid? We throw away the first water it's cooked in because of this.
Green leafy vegs are toxic for their oxalates
Most plant-based foods are low in "bioavailability", which means they have nutrients, but they are not readily absorbed.
❤ Buy Wild Salmon YounCan Even Get Wild Salmon in A Can
Great but what you absorb from plants is minimal..fact...
No mention of cream of tartar, higher in potassium than all of these
I just habbed a couple of nanners with organic/no sugar peanut budduh
Thanks. I'm allergic to banana.
Aalo bhukhara has red colour juicy fruit also dry fruit has potassium
Thanks for sharing this tip !
the problem of spinach, OXALATES,
Some people have issues with oxalates. If you do, cook the spinach. If it is still affecting you, swap to another potassium rich food.
How about LOW POTASSIUM FOODS ,THANKS
Must eat spinach with cheese to counter act the oxalate
Yogurt has the exact same amount of potassium as the milk it is made with.
The problem with salmon is most are farm fed and probably more harmful to you and veg needs to be organic and not covered in a cocktail of pesticides.
Regardless, who can afford $11.00 a pound? I can't.
Prunes arent actually the name of the fruit. They are dried plums.
Some of these very foods are bad for kidneys and good for blood pressure! If a person suffers from both diabetes and BP what should be the right diet chart?
Thats not allowed for stage 3 to 4 ckd . Its tixic
I mixed cooked spinach with sauté onion and garlic with plain yoghurt and have it all week as side dish or little snack ,so mix two big potassium together 😏the problem is , it all have so much carb and not good for us diabetic people or low carb people 🥲and we need so much of it like 4700 gram a day ! I had to count my potassium for a week and I couldn’t get more then 2500 if I didn’t want to eat too much carb and sugar , potatoes have 620 mg a cup and 1 banana have 487mg , so helpful to be able to eat this 2 if you are not diabetic 😏