Top 10 Potassium-Rich Foods and Potassium Benefits

Top 10 Potassium-Rich Foods and Potassium Benefits

Hey, guys. Dr. Axe here, founder of and doctor
of natural medicine. In this video, I’ll be going through the top
10 potassium rich foods you should be getting in your diet every single day along with the
incredible benefits of potassium and how to get more in your diet every single day. And I’ll tell you, this key nutrient is something
that almost everybody is not getting enough of in their diet. Most of us get way too much sodium, not near
enough potassium, and it’s a major reason for holding extracellular fluid, cellulite,
heart disease, and a number of other health problems. So let’s dive right in and talk about some
of the dangers of low potassium. So if you have any one of these symptoms,
it can be caused by low levels of potassium. Fatigue, so if you have those low energy levels
and maybe you even get a good night’s sleep and you’re still tired the next day, you can
have a mineral or vitamin deficiency. One of those minerals is potassium. Also, chronic constipation. Now, I’ll say this, both magnesium and potassium
help with constipation. Vitamin B12 and potassium help with fatigue,
irritability, muscle cramping. So again, if you tend to be an athlete and
get muscle cramps on a regular basis in your hamstrings and your calve muscles or even
your arms and shoulders, that can be a warning sign. Weight gain, blood pressure issues, heart
palpitations, nausea, depression, all of those are warning signs that you might have low
potassium. So here are some of the biggest benefits that
medical research has shown, through clinical studies, of what happens when you get more
potassium in your diet and some of the benefits. Number one, overall health for your heart. Remember this. Your heart is a smooth muscle. Potassium helps with something called your
“sodium-potassium pump” which is one of the things that really helps support healthy rhythms
within your body. So again, potassium is great for your heart. Number two, fewer cramps. If you’re a person that gets any type of cramping
especially in your calves or feet, that’s a warning sign that your potassium levels
are low and you have an electrolyte imbalance in your body. Remember this, staying hydrated is not just
about drinking water, it’s about getting plenty of fluids and electrolytes like potassium
in your diet on a daily basis. Number three, it actually lowers your risk
of a stroke. You know, most people don’t know they’re going
to have a stroke until they’re having it. So for you and everybody, everyone you love,
50% of people struggle with some form of heart disease or 50% or more in their lifetime. It’s one of the top two killers in America
today. You want to reduce your risk? Get more potassium in your diet. Number four, helps lower blood pressure. We know high blood pressure, it’s very taxing
on the heart, causing your heart to wear. Also, high blood pressure increases your risk
of having a heart attack. You want to get more potassium because it
naturally lowers blood pressure by helping bring more nutrients into your cells there
as well. Number five, it hides cellulite. If you’re a person with cellulite, a lot of
times, the big part of that is fluid retention. If you want to get rid of cellulite, here’s
what you need to do. Cut down on your sodium intake, increase your
potassium rich food intake, and also make sure that you’re getting foods like bone broth
and collagen in your diet on a daily basis. So those help strengthen connective tissue. And number six, fights osteoporosis. You know, when it comes to bone health, our
mind always goes to calcium, but our mind should also go to other minerals like magnesium,
phosphorus, and potassium here are all important minerals for your bones, as is vitamin D,
and vitamin K2, all of these can help with your bones. Now, here’s the secret on getting potassium
rich foods in your diet every single day or how to get potassium in your diet via the
foods you’re eating. Number one potassium rich food are avocados. Now avocados, they’re not a fruit, they’re
not a vegetable, they’re not a nut, they’re actually a one seeded drupe. And avocados are incredibly benefit for having
healthy fats, high magnesium, but also potassium. This is one of nature’s, sort of, great mineral-rich
foods. Do an avocado a day. All right, number two here, acorn squash. Now, I love squash in the fall time, and I
love doing this just with a side of chicken or beef, but acorn squash and all types of
squash including butternut squash, those are high in potassium, as is pumpkin. Also, by the way, with the avocados, just
cut up a few, add them to a salad, add them to a burger, or make guacamole. Lots of great ways there to get avocado in
your diet. Number three, spinach. Now spinach is high in lutein, xanthine, vitamin
K, vitamin A, magnesium, calcium, also potassium. Getting green leafy vegetables in your diet
is a great way to get more potassium along with alkalizing your body by increasing the
minerals available to your body. Number four, sweet potatoes. We know that sweet potatoes are a very, very
potassium dense superfood. And again, this is good for anyone and everybody. Most likely today needs to get more potassium
because we’re getting too much sodium in our diet as well. Number five, wild caught salmon fish can be
a good source. Number six, dried apricots can be great as
a snack. Number seven, pomegranates. Now pomegranates are also very high in certain
types of antioxidants that really help with anti-aging, out as potassium. In fact, this is one of the greatest foods
to help tighten and tone and firm your skin, helping you look younger. Number eight, coconut water. Coconut water is known as nature’s sports
drink. It doesn’t have any of the food coloring or
any of the chemicals that a lot of today’s sports drinks has. It just has lots of potassium, lots of electrolytes
to help you stay hydrated. It’s a great thing for a young athlete to
do. Coconut water, sprinkle a little bit of sea
salt in there, drink that throughout the day for hydration. Number nine, white beans. White beans also have lots of potassium. And number ten, of course, bananas. We all know that bananas have potassium. I want to mention another good food high in
potassium, it’s actually bone broth has good levels of potassium. If you just do like a bone broth protein supplement,
bone broth protein mixed with a banana for a smoothie. Great way to get more potassium in your diet
on a daily basis. So remember this, potassium is critical for
your heart pumping. It’s critical for your muscles firing and
to keep your muscles from getting cramped. It’s also so important for your body’s exchange
of fluid and the health of your kidneys doing it in proper ratios. Now again, if you do have a kidney issue or
on kidney dialysis, those people want to stay away from potassium for a time being and consume
lots of vegetables and fruits that aren’t rich in potassium. But for the most part, most of us, 98% of
the population, needs to get more potassium in our diet on a daily basis. As you can see here all of the many benefits. Guys, so remember most of us today, way too
much sodium, 10 times too much, one-seventh of the potassium we should be getting on a
daily basis. And you get potassium through eating lots
of fruits, lots of vegetables every single day. And hey, if you’ve enjoyed this article and
you want a more detailed list, check out my website or just do a Google search in a new
tab, Dr. Axe Potassium, you’ll see an in-depth article there on potassium along with many
other minerals. And also, don’t forget to subscribe here to
this page, I’ve got a lot more advanced nutrition tips coming out on the top foods high in other
minerals like magnesium and calcium, essential oils, and a whole lot more, guys. This has been Dr. Axe, me, talking about the
many benefits of potassium. Hi. Dr. Axe here. I want to say thanks so much for checking
out this YouTube video. And also, don’t forget to subscribe if you
want to get more great content on things like herbs, essential oils, natural remedies, and
how to use food as medicine. Also, check out more of our content on my
YouTube channel. Thanks for watching.

92 thoughts on “Top 10 Potassium-Rich Foods and Potassium Benefits

  1. I am chronically deficient in it even though I eat these foods. I supplement still with an electrolyte supplement that is higher than average in K. Thank you for this video!

  2. avocados
    acorn squash
    sweet potatoes
    wild caught salmon
    dried apricots
    coconut water
    white beans


  3. I love ur videos…u explain us very well…bcoz of u our health gets improved…once again thank u very much!!!

  4. I called his company up yesterday and found out his bone broth is not organic so I chose not to buy it. Nuts, I really wanted to buy it.

  5. According to My Fitness Pal I get more than the minimum potassium recommendations per day but I still experience most of the symptoms listed here. What might be the reason? I am a raw vegan btw!

  6. Thanks a lot. My daugther is suffering with nausea in six month labouring. Many say that is natural to have nausea at that time, but I have been plundering about if she have a lack Of something, may be magnesium. Now I think it could be that she schould increase her Potassium Intake. 😊😃🇳🇴

  7. Hello Dr . I would really like to book one to one with you and really ask some burning health questions. I have followed your advice and I like a lot of your concepts and have leaned a lot from you. I am quite healthy but I I want to take health to the next level and I just feel like it would be really beneficial for me to learn a bit more and achieve optimal health .:) ❤️

  8. Plants food r best for human body

    Meat is harmful for human body we meant to b herbivorous our teeth intestine proof that

  9. Bone broth I would not do myself~but I very particular about what I eat~Come from a long line of (siblings) Diabetics, (father had it), all are obese, I am not. I am the only one in the large family who is not obese. All have Diabetics~I DO NOT .

  10. Please help me, someone…

    My upper arm has been twitching a lot in the last 15 hours… I've tried stretching it and tensing it before relaxing, as well as putting a warm and cold wet towel on it. I can't see it moving when it twitches. It twitches roughly 3 times every 15 seconds in bursts of about 30 minutes. Please tell me what this is and how to get rid of it, and also if it's anything I should be worried about. I've done some research but not found much…


  11. Dr. Axe I have a question about "maple water"  I am reading a lot about it. The spring time sap from maple tree's…
    not water mixed with maple syrup.. Can you help with any details ? Thank you ..   Also I thought Water melon had a lot of potassium, maybe not as much as the top 10.. ?

  12. can also use potassium chloride salt instead of normal sodium chloride salt. Most grocery stores have potassium salt as an alternative for people who avoid high sodium diets.

  13. doctor axe can you help me out how should i take aswagandha for reduce hair fall u said to take 500 mg per day but for how much time should i take tht for 1 month or soo ? waiting for your rply help me out ??!

  14. Dr Axe, thank you for making these videos, they have really helped me a lot. I was having problems but they have gotten better, I had leaky guy and thanks to your recommendations a lot of my symptoms are gone.

  15. I am atkins dieting and avacado and spinnach is all I can have right now. How strong of a magnesium and potassium supplement should I take or what other atkins friendly foods could I take?

  16. what about people who are on prescription drugs that deplete minerals like potassium but also have had kidney issues? how do you go about getting what you need to stay healthy?

  17. You don't even say have how much potassium we should have each day. And Kale is number 1 not Avocados. research before you say and your a doctor?

  18. Whats the best type of "Potassium". Chloride, phosphate, bicarbonate, gluconate, citrate, aspartate and orotate. I looked al over google cant find anything

  19. A friendly suggestion. Please work on your tonality and vocal chord control. It's really irritating to the point I rather skip your beneficial information.

  20. I am so going to have a talk with my Doctor and the Nutritionist about getting off some if not all of these freakin pills since I learn about this low potassium thing. Cause if it is the reason my blood pressure is high then it should change with eating natural potassium.

    & RIPOFF!

  22. Hello sir my potassium is little high…but still I have all these problem like high BP, constipation, dizziness, muscle pain…plz suggest what to do

  23. I am Vegan. When I checked cronometer I freaked out because the potassium levels where so friggin high. Must be all the greens. But after watching this, I see I can actually get more. Haha

  24. i have kidney failure and doing currently taking potassium pills..3 pills 3 times a day..and my doctor ask me to eat food high in potassium..can u suggest which food i can take?

  25. Somehow I didn't catch this information before I was stricken with all the symptoms and hypertension. Nutrition deficiencies are very real. Up the vegetables and fruits and greens, eliminate the salty foods.

  26. I think I almost died from Hyperkalemia 🙁 Now I'm scared to eat potassium. I love avacados and would eat like 2-3 a day. I eat a healthy diet, tons of potassium. But I use himalayan salt on everything too. I'd assume I balance out my electroylytes fairly well. I've been feeling nauseous and fatigued for like a week. Not sleeping well, and sometimes waking up with my heart beating fast. I work night shifts and think maybe nightshifts are just messing up my horomones or something 🙁 someone help lol.

  27. Dr. Axe, your video reminds me of why I'm taking some foods, and also introduces many NEW sources of potassium. Thx.

  28. How is it possible that kale is not mentioned? I have a bag of frozen chopped kale in my freezer which says that one cup has 3500 mg of potassium. That’s pretty darn high how come it’s not on your list. Don’t you watch Dr. Berg… He is constantly saying throw a cup of kale in a smoothie for the potassium

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