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10 Foods High In Potassium


You don’t have a balanced diet unless you’re eating enough potassium. This mineral is absolutely essential for the proper function of fluids in your body, along with muscles and even the function of your bowels. Potassium also plays a part in your central nervous system, meaning that it’s incredibly important that you consider your diet, and ensure that the foods you eat contain enough of the stuff.

If you don’t get enough potassium, you’ll experience muscle weakness, insomnia, depression or even be put at risk of having a stroke. So, now’s the time to start ensuring you get your 4,700mg of potassium per day. Take a look at these 10 delicious foods that are high in potassium and which you can easily incorporate into your meals each week.


Potatoes are exceptionally high in potassium, and they’re also one of the most versatile foods in the world. Of course, you can enjoy potatoes boiled and with vegetables, but you can also thinly slice them and bake them with spices, grill them, make them into thick steak fries, mash them, grate them…the list goes on. It’s a versatile food that’s incredibly easy to work into your diet – and in fact, it probably already is a part of your diet.

If you’re not eating much, perhaps it’s time to consider eating more of them. Whether they’re white, red or even sweet potatoes, they contain almost a gram of potassium in one medium-sized root vegetable. As well as potassium, they contain complex carbohydrates, vitamin C and B, and lots of iron.

For fiber, be sure to eat the skin – it’s in the skin where most of it is found. When you consume enough fiber, you are ensuring that your digestive system is functioning properly, absorbing as many nutrients from your food as possible, and encouraging bowel regularity.

2.Sun-dried tomatoes

Sun-dried tomatoes are regular, ripe tomatoes that have been left to dry out in the sun. The tomatoes don’t in fact rot, but instead simply lose a lot of the water. The fruit shrivels up and becomes significantly smaller, and all the nutrients and taste is condensed down into a tiny little package. These tomatoes have a much more intense flavour than a full, plump and ripe tomato.

Usually they will be pre-treated with salt before they’re left out to dry in the sun, and in the case of cherry tomatoes, almost 90% of the fruit’s weight is lost during the drying process.

But, this doesn’t mean they’re bad for you. These tomatoes are packed full of goodness.

Given that fresh tomatoes contain potassium, sun-dried tomatoes offer the same – though, given that they are far smaller, they have far more potassium in proportion to a regular fruit. Just one cup of sun-dried tomatoes contains 1.8g of potassium, which is around 40% of the amount you require in a day. This makes sun-dried tomatoes a great part of a healthy lunch or dinner, and perfect for combining with other foods that will give you the rest of your daily potassium requirements.

Sun-dried tomatoes are also packed to the rim full of antioxidants. These antioxidants fight free radicals, which are natural by-products from the chemical processes throughout our bodies. They damage cells and cause premature ageing, but antioxidants tackle them and stop them from damaging your skin, muscles and tissue. This can help maintain good heart health, reduce the chance of developing cancer and even protect you from sun diseases.

A cup of sun-dried tomatoes will give you roughly a quarter of your daily requirement of vitamin C, and 16% of your vitamin A intake.