What has potassium?

In this short article, we will answer the question “What has potassium?” by showing you the food that is rich in this alkaline metal and the role that those food play in our bodies.

What has potassium?

Although it is frequently present in meals, certainly stands out for having high concentrations of the mineral, such as those with an animal or vegetable origin.

Avocado: Although it has a lot of calories, avocado also contains a lot of potassium—even more than bananas do—in its makeup.

It also still has other vital nutrients for the body, like proteins, the B complex, vitamins A, C, and E, and mineral salts like calcium, iron, and phosphorus.


One more item that ranks highly for potassium content is pumpkin. The vegetable is quite nutrient-dense and contains beta-carotene, fibre, omega-3 fatty acids, vitamins A, C, E, and the B complex, as well as minerals including calcium, iron, and phosphorus.


Probably the most well-known potassium-rich food, bananas typically contain more than 10% of the daily recommended intake of the mineral.

Additionally, it contains fibre, antioxidants, vitamins C and B complex, as well as mineral salts of calcium, copper, iron, magnesium, and manganese. Another item that contains more potassium than bananas is the potato.

Additionally, it displays minerals like calcium, iron, and phosphorus as well as carbohydrates, vitamins C and B complex, and other vitamins.

Sweet potato: 

A food with excellent nutritional value and a significant potassium source. Beta-carotene, carbohydrates, fibre, vitamins A, C, E, K, and the B complex, as well as mineral salts like calcium, iron, phosphorus, and sodium, are all abundant in the tuber.


A food that has potassium levels comparable to bananas is beetroot. It also contains minerals including calcium, iron, phosphorus, manganese, salt, and zinc, as well as other nutrients like carbohydrates, beta-carotene, proteins, vitamins A, C, and the B complex.

Dark green plants: 

Spinach, chard, broccoli, and kale are a few of the dark greens that have high potassium content. They may still contain additional nutrients, such as minerals, fibre, proteins, and vitamins A, C, E, and B complex.

Dried fruits: 

Another category of potassium-rich foods includes dried fruits including apricots, dates, and raisins. Additionally, they may have fibre, antioxidants, vitamins A, K, and B complex, as well as minerals including calcium, iron, magnesium, and selenium.


Yoghurt is one of the best sources of potassium and is well known for being a healthy alternative. It still has a lot of nutritional value because it contains minerals like phosphate as well as vitamins A, E, and B complex.


The potassium-rich food category includes legumes. Peas, beans, lentils, and other foods should therefore be a part of your regular diet.

In addition to providing other nutrients, they can also provide carbohydrates, fibre, proteins, vitamins C, K, and the B complex, and minerals.

Tomato Sauce: The tomato is a meal that naturally contains a lot of potassium. However, its levels can be raised, say, in a homemade sauce produced with natural ingredients.

The fruit also contains vitamins A, C, K, and the B complex as well as lycopene and other minerals.


Almonds, hazelnuts, and walnuts are a few oilseeds that are high in potassium. This nutritious food category still contains minerals including copper, iron, magnesium, selenium, and zinc, as well as antioxidants, fibre, protein, and vitamins E and B complex.

Salmon, halibut, and tuna are among the fish species that are good sources of potassium. Other vital nutrients for the body found in this group include omega-3, vitamin B12, and minerals like calcium, cobalt, phosphorus, and iodine.

How does the body use potassium?

The World Health Organization recommends that adults consume at least 4.7 grammes of potassium daily.

A fantastic ally in the practice of physical exercise, the mineral is good for the cardiovascular system, may aid blood circulation and assist control of hypertension. It can also be an energy source, can increase muscle tone, and can help prevent cramps. 

In addition to its other advantages, it can still support healthy nerve function activity. However, several diseases, such as lethargy and physical exhaustion, apathy and mental confusion, difficulties concentrating and dizziness.

This can be felt when hypokalemia, or a lack of potassium in the body, occurs. Aside from heart failure and cramping, other symptoms might be experienced, such as appetite loss.

Therefore, maintaining a balance between the body’s mineral levels is crucial. Consuming foods high in potassium is necessary to do this.


In this short article, we have answered the question “What has potassium?” by showing you the food that is rich in this alkaline metal and the role that those food play in our bodies.


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