There is a wide variety of foods that include minerals such as potassium in their nutritional value. It also has incredible benefits, making it essential for the proper functioning of our body.
The World Health Organization (WHO ) recommends a daily intake of at least 3,510 mg/day.
To highlight: It is important to note that this mineral positively influences cardiovascular, muscular and motor functions.
Therefore, in the following article we will learn about its sources and outstanding relevance, sharing a list of fruits rich in this mineral, so that you can include them in your diet and take advantage of all the benefits of potassium.
What is potassium?
Potassium is an electrolyte mineral with important functions in our body. It is the third most abundant in metabolism and its source of consumption is usually fruits, vegetables and some meats.
Note: Excess potassium intake is known as hyperkalemia and can lead to kidney failure and presents with heart rhythm disturbances. On the contrary, a lack of potassium in the body is called hypokalemia and is caused by excess laxatives or diuretics or even a kidney disorder.
Best fruits with potassium
As we previously mentioned , the sources of potassium are usually mostly fruits and vegetables. Next, then we mention which are the most accessible and rich in content of this important mineral.
The banana is a highly nutritious fruit and is often used as an alternative to regain strength after great physical exertion. It has a yellowish white pulp, it is long and a food that helps to strengthen bones, teeth and hair.
They have high nutritional value, including a supply of vitamins C, A, B6 and B2, fibers and carbohydrates. Even among its carbohydrates it has a very important one called FOS (fruit-oligosaccharides) and this helps to increase bacterial flora, being beneficial for colon care.
To highlight: Regarding potassium levels, bananas provide 358 mg per 100 g of fruit, which constitutes 11% of the daily intake recommendation.
Papaya is a tropical fruit that also has many health properties . It is shrubby and is characterized mainly by its benefits to digestion. It contains fiber, vitamins A, CK and B9 and among the outstanding minerals are calcium, magnesium, phosphorus and potassium.
To highlight: In 100 g of raw papaya there are approximately 182 mg of potassium, which would be 4% of the recommended daily intake (1) .
The apricot or also Prunus amerniaca, is a fruit tree originating in China and Turkey, it is quite similar to the peach and has benefits for eyesight, skin and hair due to its high content of vitamin A.
The flesh of the fruit has a rather characteristic texture that can be described as stringy and mealy even when ripe. It has protein, carbohydrates and vitamin C, K and B9.
To highlight: Among the minerals found in its nutritional contribution are calcium, magnesium , phosphorus, sodium and potassium. It contains 25 mg of potassium per 100 g of fruit, which would be equivalent to 6% of the recommended daily intake.
The prune is a dry or dehydrated fruit. They are mostly considered as snacks or characteristic ingredients for the preparation of desserts.
In a study entitled “Prunes: a treasure for our health”, they recognized the importance of this nutritious component with its contributions of fibers and carbohydrates (2) . Above all, fibers and antioxidants that benefit glucose levels because they have a fairly low glycemic index.
To highlight: They provide 745mg of potassium for every 100g of plums, which would be equivalent to 23.6% of the recommended daily intake. In addition to being low in sodium and rich in phenolic compounds, which greatly benefits our heart health.
It is also an incredible source of potassium and therefore works as a diuretic to eliminate certain fluids from the body, keeping our tendons in good condition and avoiding discomfort such as cramps. The contribution of raisins is 746mg.
In addition to this, they have antioxidant functionality and therefore help reduce the risk of diseases such as cancer. They contain vitamin C, K and B9.
The avocado is recognized worldwide as an exotic fruit with a very characteristic flavor. In some countries it is also known as avocado and contains vitamins K, C, B5, B6 and E as well as minerals such as folic acid, calcium and potassium (3) .
To highlight: Potassium levels are 485 mg per 100 g of avocado and that translates to 13% of the recommended daily intake.
Guava is a tropical fruit similar to tomato, even in its nutritional properties. It contains few carbohydrates, fiber and a high level of vitamin C (five times higher than orange) (4) .
To highlight: It has a high content of vitamin A which favors vision, skin, mucous membranes, hair, the immune system and bones. It is rich in potassium with 417 mg per 100 g of fruit , which translates to 9% of the recommended daily intake.
8. passion fruit
The passion fruit is known as the passion fruit, it has a very characteristic acidic flavor and is highly aromatic. It has a high content of water and carbohydrates, rich in vitamins and antioxidants.
It greatly favors the formation of collagen and the proper functioning of the immune system due to its high values of vitamin C. In addition to this, its potassium values also intervene in functional potential for our body.
To highlight: For every 100 g of fruit, the passion fruit provides 348 mg of potassium.
The kiwi is a rather characteristic and peculiar fruit. It is from temperate regions and also has beneficial properties for the body when consumed. Contains lutein that fulfills a natural protective filter function for the skin.
In its nutritional values are vitamins A, C and K, carbohydrates, fibers and proteins. Among its minerals is folic acid, which, accompanied by the previously mentioned vitamin C values, can help combat and prevent anemic conditions.
To highlight: It provides 7% of potassium of what is recommended in the daily intake, which then favors the correct functionality of the entire complex muscle structure.
The mango is a tree fruit, with a sweet flavor when ripe and quite sour when not. Its size varies depending on the species, but it is a great ally in the diet due to the high vitamin content it represents (5) .
Among the vitamins it contains are A, C, K and B9. They provide calcium, magnesium, phosphorus and potassium, the latter covering 4% of the recommended daily intake.
To highlight: Mango is one of the most consumed fruits worldwide, it also helps to filter sunlight through the skin and the possibility that it plays a protective role in vision is under study.
The melon is a fruit that can be oval or elongated in shape, with quite aromatic pulp and a sweet but quite characteristic flavor. It is widely consumed, especially in summer due to its high water content and also contains high levels of beta-carotene (6) .
Note: It has antioxidant benefits due to its vitamin A and C values and provides 330 mg of potassium for every 100 g of fruit consumed.
In addition to that, it contains fibers and for this reason it is consumed as a diuretic and slightly laxative, for which it is even praised for its detoxifying powers. Reduces blood pressure levels and has anti-inflammatory power.
The pear or Pyrus communis is a tree fruit from the Rosaceae family like the apricot. It has a flavor that is defined as silky sweet and its texture is quite characteristic and in many cases crunchy.
They are rich mainly in vitamins and minerals, especially in vitamins C and K which favors the immune system and maintenance of the good condition of the body’s bones. The fiber it contains gives it a property of good nutritional density and maintains a state of satiety for long enough.
In its value of minerals (magnesium, phosphorus, calcium) potassium stands out with about 101 mg of it for every 100 g of fruit, translating this as 2% of the recommended daily intake for the diet.
Orange is a fruit with abundant vitamin C, flavonoids and essential oils. It is the sweetest of all citrus fruits, being quite popular for consumption. It has a hard shell that protects the inside of the fruit, which makes it one of the most readily available to move anywhere as a snack.
It provides carbohydrates, fibers, vitamins A, C and B9 and among the minerals are calcium, potassium, magnesium and phosphorus. Being the first three mentioned in quantities equivalent to 4% of the recommended daily intake.
Dates are a berry fruit that is golden yellow in color and brownish-red when ripe. It has a soft, aromatic and sweet-tasting meat. It contains a high contribution of calories, carbohydrates and fibers (7) .
Note: They can be eaten both fresh and dried and are usually a very useful food for desert areas due to their carbohydrate levels.
Contains vitamins A, K, B3 and B9. Calcium, iron, magnesium and a high potassium content. It provides 656 mg per 100 g of fruit and this would be equivalent to 18% of the recommended daily intake.
The fig is a fruit with soft skin, honeyed pulp and a characteristic crunchy touch that belongs to its seeds. The Food and Agriculture Organization of the United Nations (FAO) recommends its consumption due to its beneficial properties for health.
They provide energy and fiber, as well as calcium, magnesium and potassium. The fibers contained in the fig help control blood glucose levels and help with the satiating effect for the diet. They also contain important values of omega 3 and 6 so they reduce the risk of cardiovascular conditions.
To highlight: It contains vitamin A, C, K and B9 and the 5% potassium necessary for the recommended daily intake, so a constant consumption of fig is recommended to avoid muscle degeneration due to the functionality of its properties as food.
Importance of potassium for health
Potassium is a micronutrient of great importance at the level of biological activity, and this is due to its great potential to benefit the human body in many aspects. Next, we mention several of those aspects in which potassium acts depending on our health.
Allows proper functioning of nerve and muscle cells
Potassium participates in muscle contraction and in the proper functioning of the nervous impulses of the system. Nerve cells are those in charge of receiving and sending signals.
To highlight: Potassium, for its part, is involved by functioning as an electrical charge in motion, generating fields that allow sensations when faced with something cold, hot, salty, etc.
Regarding muscle activity, an article in the Sport blog is evidenced where they explain that potassium regulates muscle activity and allows control of the contractions that occur in them (8) .
Balances the electrical activity of the heart
Potassium is essential for the electrical functionality of the heart. The activity of the heart is a constant sequence of contraction and relaxation, so potassium effectively influences the excitation of and the repolarization stage of the potential in action.
Potassium is a cation that plays an important role in cell functionality, which is why it is involved in metabolism, in processes such as gluconeogenesis, insulin secretion, and protein synthesis.
To highlight: In the research work on The role of potassium in cellular activity and metabolism , all the functions that it has within our organism in cellular activity and how it is involved in metabolism are exposed (9) .
It is essential in digestion
It favors the digestion process, intervening with the fiber in its sources and acting as a natural tranquilizer. It is easy to digest and is quickly absorbed in the small intestine.
Reduces the negative effects of sodium
Eating potassium decreases the risk of suffering conditions determined by excess sodium in the body, helps with the excretion and rapid processing of these components and also helps reduce the risk of producing kidney stones.
- Potassium is an electrolyte mineral with important functions in our body. It is the third most abundant in metabolism and its source of consumption is usually fruits, vegetables and some meats.
- It is important to note that excessive consumption of potassium, called hyperkalemia , can cause kidney failure and occurs with changes in heart rhythm. But in turn, the lack of it is called hypokalemia and is caused by excess laxatives or diuretics or even a kidney disorder.
- There is a wide variety of foods that include within their nutritional value minerals such as potassium, among them are fruits such as melon, banana, papaya, guava, avocado, pear, kiwi, passion fruit, orange, magician, prunes, apricot, among others.
- Potassium consumption offers multiple benefits to our health and body, among them, it helps us to have a good digestion, decreases the negative effects of sodium, regulates metabolism, balances the electrical activity of the heart and participates in muscle contraction and in the correct functioning of the nervous impulses of the system.