10 Potassium Rich Foods For Hydration And Wellness

Potassium is a key electrolyte required for several important biological functions, such as regulating fluid balance, regulating muscle contraction, and maintaining proper blood pressure during activity. Introducing potassium rich foods in your diet, is crucial for optimal health, hydration, and performance.

What Is Potassium 

Potassium is an essential mineral and positively charged electrolyte or cation found in the intracellular fluid of the body and consumed through food or dietary supplements. Both plants and animals, as well as humans, use potassium in all living cells. Potassium has a strong relationship yet opposite effects than sodium. High salt intakes, (sodium) can increase blood pressure, while high potassium levels can relax blood vessels and excrete sodium and lower blood pressure. Our bodies need potassium, more than sodium, yet, the typical Western diet, is just the opposite. Americans consume an average of 3,300mg of sodium per day, with 75% derived from processed foods, while only getting 2,900mg of potassium. So what foods are high in potassium, that you can easily add to your diet? Let’s find out!

Potassium Rich Foods

We did a cross examination to find what foods were most rich in potassium, through a search using the USDA database and the National Institutes of Health (NIH) to find the most potassium rich foods, that are most commonly accessible. 

1. Apricots

Dried apricots, the little sister of the peach, are tart and nutritious, loaded with healthy antioxidants and powerful compounds like beta-carotene. Apricots contain around 755mg of potassium per ½ cup, however the USDA guidelines, show fresh apricots just above 400mg of potassium for one cup.

2. Passionfruit 

Passionfruit is filled with crunchy seeds, packed with vitamin a, vitamin c, fiber, and polyphenols such as beta-carotene. These seedy pits of deliciousness are also packed full of potassium with nearly 700mg of potassium per one cup of passionfruit juice!

3. Guava

Guava, the exotic pink lady of central America, is one of the richest sources of potassium and vitamin c, with double the number of oranges. With 688mg of potassium, guava is a go to source to help with hydration and performance.

4. Kiwi

Kiwi like guava, are rich in potassium as well as vitamin c. Kiwis have a litany of health benefits, that can keep your heart and digestive tract in line. Kiwis pack 4% of your daily value of potassium per medium sized fruit, and 582mg per cup.

5. Avocado

Avocados are popular due to their robust nutrition profile and healthy omega-3 fatty acids. Just one-fourth cup of avocado yields 182mg of potassium. Seeing that avocados are readily available year round, they are a great addition to your salad, sandwiches, or eggs and toast!

6. Cantaloupe

Nothing beats a perfectly ripe cantaloupe on a hot summer day. Cantaloupe packs almost 500mg of potassium per cup, not to mention tons of vitamin c, folate, and polyphenols like beta-carotene.

7. Grapefruit

Tart and bitter, grapefruit may not be your first choice. But a grey hound, is a great drink to order with some friends on a Friday night. Grapefruit like other reddish, orange, or yellow tinted fruit pack lots of vitamin c, beta-carotene, fiber, magnesium, and folate. Grapefruit like other potassium rich foods and fruit, are great for hydration, as well as immune health.

8. Banana

Bananas are popular due to their potassium content. When you cramp in the gym, you’ll often hear from your coach or trainer, to drink some water, get some electrolytes, and.. eat a banana. One medium size banana contains around 10% of your daily value of potassium, as well as vitamin c, folate, magnesium, and tons of antioxidants.

9. Coconut Water

Coconuts water is one of the best hydrating ingredients around, containing calcium, magnesium, and 15% of your daily recommended potassium. If you’re in the market for a good hydrating supplement or amino for intra workout hydration, make sure it has natural hydrating ingredients, like coconut water.

10. Pomegranate

Pomegranates could be the most super of all super fruits. Pomegranates help with exercise performance, exercise endurance, heart health and more. They are packed with fiber, magnesium, folate, vitamin C, and 13% of your daily value of potassium

Foods High In Potassium: Takeaway

Adding potassium rich foods to your diet, is extremely beneficial for hydration, muscle contraction, and overall health and wellness. If you can't get all of your amazing fruit in on a weekly basis, make sure your intra-workout, or hydration supplements have natural sources of potassium to help keep you hydrated!

Need Help With Optimizing Your Diet And Nutrition Plan To Finally Get The Results You've Been Waiting For?

The Swole Kitchen is an exclusive membership opportunity for those who are looking to pursue a performance-driven lifestyle. By combining wellness consulting, nutritional lifestyle improvement, and 1:1 customized nutrition plans to our members, our programs aim to optimize human potential. In each of our programs, you’ll receive guidance to reclaim your health, fuel your lifestyle, and pursue performance ambitions, all while learning how to make nutritional decisions from a place of self-trust and intuition. All of our coaches are committed to providing the highest level of results-driven wellness to our members.

We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.


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