The Importance of Potassium in a Healthy Diet

The Importance of Potassium in a Healthy Diet

Potassium is one of the most important minerals in the body.  It helps regulate fluid balance, muscle contractions, and nerve signals.  Not only that, but a diet high in potassium can help reduce blood pressure and water retention and prevent stroke.  So it is pretty important that we have a diet rich in potassium.

 Athletes often find that physical activity can reduce their potassium levels. Given the vital role that potassium plays with muscle, we’ve produced a snappy list of foods high in potassium, keeping muscle cramping and discomfort at bay to seize success.

  • Bananas
  • Avocado
  • Spinach
  • Tomato Paste
  • Potatoes


Bananas have a fantastic reputation in the world of healthy eating thanks to their impressive quantity of potassium, making them a very popular snack for sportspeople.

Bananas provide an impressive 10% of the daily recommended potassium intake. 

Bananas offer an ideal blend of essential nutrients for athletes. All of those nutrients work together to help athletes achieve and maintain peak performance.


Avocados are more popular than ever before. This delicious fruit is loaded with good fats that can really help people with high blood pressure. The fruit is also low in sodium, making it an ideal food for people with cardiovascular issues.

In terms of potassium, avocados pack a serious punch. One half of an avocado contains around 487 mg of potassium - 10% of a person's recommended daily intake.

There are lots of other reasons to enjoy a delicious avocado, too, such as the high quantity of vitamin K that you will be able to enjoy.


Spinach is a powerhouse when it comes to nutrition. One cup of frozen spinach contains an estimated 540 mg of potassium, for instance, to help a person consume 12% of their daily recommended intake.

But spinach has a lot more to offer, too. The vegetable contains ample amounts of vitamins A and K, for instance, as well as lots of magnesium.

Tomato paste

Tomato paste is an excellent ingredient to add some flavor to your dishes. It's simple to make, too, and it's a cheap source of nutrients.

You'll find that three tablespoons of tomato paste contain around 486 mg of potassium - just over 10% of the daily recommended intake. Tomato paste is also an excellent source of lycopene and vitamin C, too, as added benefits.

If you're shopping for premade tomato paste, you should always be sure to be aware of options that contain added sugars and preservatives. Those ingredients are often very unhealthy so you should try to find the most natural option possible.


A potato that weighs around 130 grams can deliver an impressive 515 mg of potassium - 11% of the daily recommended intake. This is a very high amount and it makes potatoes one of the best sources of potassium out there.

It's important to remember, though, that there are lots of different varieties of potatoes out there. The potassium content will also vary greatly according to the quality of the soil that was used to grow the potato.

Still, you might want to consider incorporating potatoes into your diet if you find that you're lacking in potassium. Potatoes are one of the world's most popular foods and they provide many people with the potassium that they need. 

Potassium is one of the many building blocks of a healthy body.  Check out our other blogs for more tips on health and wellness.