9 Fruits that are Rich in Potassium

May 12, 2017
Even though bananas are the most well-known food for getting potassium, there are many others that can help increase your levels of this mineral. Learn about them in this article!

Potassium is a mineral that balances your body’s electrolytes.

This is a fundamental, because it helps with:

  • The correct functioning of nerve and muscle cells,
  • Digestion,
  • Metabolism,
  • Balancing the electric and chemical processes in your body.

Your body gets potassium through food. Then, your kidneys are in charge of getting rid of any possible excess.

You can get potassium from:

  • Red meats and chicken
  • Salmon, cod, flounder, and sardines
  • Soy products
  • Vegetarian hamburgers
  • Several fruits

Also Read: Delicious Salmon in Lemon Sauce

In this article, we’ll talk about the fruits that are rich in potassium. After all, they’re a delicious way to get it, and this makes it easy to add it to your diet.

 1. Prunes

Besides being rich in potassium, plums give you fiber and sugar. Just 3.5 ounces provide 12% of your recommended daily value of potassium!

Actually, dried fruits owe their nutritional value to the drying process. This increases the presence of simple carbohydrates.

Prunes are also rich in vitamin A, B3, and C.

These fruits also increase your energy very quickly thanks to their high content in sugar. In addition, they fight constipation thanks to their fiber and reduce high levels of cholesterol.

2. Raisins

Raisins have potassium.

Raisins provide an amazing 21% of your recommended daily value in just 3.5 ounces. However, you need to keep in mind that they have a lot of sugar. Because of this, you should balance the amount you eat.

Raisins are also good for:

  • Relieving constipation
  • Reducing acidosis
  • Treating symptoms of anemia
  • Regulating your arterial wall tension
  • Reducing high blood pressure

3. Dates

Just 3.5 ounces of dates give you 21% of the recommended daily value of potassium.

Unlike raisins and prunes, however, it’s not recommended that you eat many dates. This is because of the large amount of sugar that can change your blood sugar levels.

High-resistance athletes eat dates because they’re rich in antioxidants and minerals. These include potassium, phosphorous, calcium, and magnesium.

Also, they’re rich in vitamin B5. This is a necessary vitamin for hormonal production. One of the things it helps with is transforming fats and carbohydrates into energy.

Start eating dates, but be sure to exercise enough every day. This way, you only keep the benefits and get rid of the large amount of sugar they give you.

Also, you shouldn’t eat more than two or three pieces.

4. Figs

Figs have potassium.

Dried figs give you 19% of the daily recommended value of potassium in 3.5 ounces.

However, did you know that figs aren’t really fruits? Actually, they are called a syconium. In other words, it’s a cluster of inside-out flowers.

The pulpy mass is the stalk that protects the inside. This is where you find the seeds that will be pollinated later.

5. Avocados

Avocados are another one of the fruits rich in potassium. They also are well known for their healthy fats and their beauty benefits.

Every 3.5 ounces of avocado gives you about 14% of the daily recommended value of potassium.

6. Soursop

This is one of the most versatile fruits on this list. This is because besides giving you about 12% of the recommended daily value of potassium, it gives you a large amount of fiber, Vitamin C, antioxidants, and minerals.

This makes it ideal for:

  • Strengthening your body’s defenses,
  • Improving your cardiovascular health,
  • Controlling diabetes

See Also: 7 Herbs that Will Help Treat Diabetes

One of the unknown benefits of sour sop is its effect on your oral health. It’s an antibacterial substance, so it can reduce the amount of plaque in your mouth. In addition, it treats inflammation and infections of your gums.

7. Bananas

Bananas have potassium.

It’s well known that bananas are one of the fruits that are richest in potassium. After all, they contain 10% of the daily recommended value.

Bananas keep your cellular liquids balanced. They also keep your nervous, intestinal, and muscular systems working correctly.

8. Passion fruit contains high amounts of potassium

In 3.5 ounces of passion fruit, you get 10% of the daily recommended value of potassium. You also get essential nutrients that your body needs. These include vitamins B2, A, C, phosphorous, calcium, and fiber.

Also, it is advised for relieving menstrual pains because it has an antispasmodic effect.

9. Kiwi

Finally, kiwis are a great fruit. This is because besides giving potassium, they have a lot of fiber and a large amount of Vitamin C.

This fruit will strengthen your immune system and help prevent digestive problems.

  • Viteri Moya JA y Sandoval Pérez PC. “Efecto inhibidor del colutorio de ciruela pasa sobre streptococcus mutans y lactobacillus acidophilus, y comparación con dos colutorios comerciales”. Quito, UCE. 2015
  • Rodríguez L, Lopez L y García M. Determinación de la composición química y actividad antioxidante en distintos estados de madurez de frutas de consumo habitual en Colombia, Mora (Rubus glaucus B.), Maracuyá (Passiflora edulis S.), Guayaba (Psidium guajava L.) y Papayuela (Carica cundinamarcensis J.) Revista Alimentos Hoy.2010;19(21)