10 potassium rich foods to add to your diet

Looking for potassium rich foods? A daily banana won’t quite cut your needs and keep your levels up. In fact, only 11% of our recommended intake can be derived from a single banana. Potassium supports your blood pressure, helps to move other nutrients along in the body and helps your nerves and muscles to work properly, too. But fear not, there are plenty of other potassium rich foods that are great sources of the mineral.

What is potassium?

Potassium is a key electrolyte, minerals present throughout the body that maintain vital functions, such as fluid balance and heart health. “Good potassium levels are also associated with better bone health – which is especially important during your teen years before peak bone density is reached, and after menopause when osteoporosis is more of a risk,” says nutritionist and gut health expert Dr Lucy Williamson.

If we don’t get enough potassium an imbalance can occur, and “we are at a greater risk of developing symptoms such as fatigue, increased anxiety, lack of concentration, poor energy, muscle cramps, headaches, PMS and poor athletic performance”, according to Artah founder Rhian Stephenson. Electrolytes are also particularly essential for good “long-term cognitive health. Recent studies have shown that potassium and magnesium levels may improve cognitive performance in both dementia and Alzheimer’s patients,” she concludes.

Do our potassium levels change during the winter months?

“Research is beginning to show that our potassium levels change according to the season; during the winter our levels are naturally slightly higher than during the summer,” says Williamson. This can also be affected by potassium inhibitors, such as “alcohol, caffeine, less leafy green intake, and consuming more ultra processed food”, Stephenson adds. You should speak to your doctor if you are particularly concerned about your electrolyte balance and general mineral intake.

Potassium-rich foods

Fruit

Fruits such as bananas, melon, grapefruit, pear, papaya, mango, squash, tomatoes and avocado all contain soluble fibre, which is also useful to help us regulate our gut and bowel movements. Fibre-dense foods also naturally make you feel more full, and therefore less likely to constantly snack on unhealthy foods.

Green vegetables

A focus on fresh vegetables such as spinach and broccoli is essential to maintaining healthy potassium levels.