Foods rich in potassium can be beneficial in helping to control blood pressure and the hydroelectrolytic balance in athletes.
We must know that foods rich in potassium have an antagonistic effect to that of sodium, so their intake must be balanced for the physiology of the internal environment to function correctly.
Before starting, we must highlight that, in general terms, supplementation with large doses of minerals is not recommended.
These products can be good to cover deficiencies, but some of them have toxic limits that should not be exceeded to avoid harm. In case of doubt, it is best to consult with a nutrition professional.
What effects does potassium have on the body?
The first thing to highlight is that foods rich in potassium have a hypotensive effect (1). They help reduce blood pressure, thus compensating for the function of sodium.
Therefore, it may be more efficient on some occasions to consume more foods rich in potassium than to reduce the presence of sodium in the diet. This approach is supported by the most recent evidence, as opposed to restrictive actions carried out in the past.
On the other hand, we are talking about an element that acts essentially in several processes of cellular communication, also participating in the transport of nerve impulses (2).
When the levels of the mineral in the body drop below a certain point, life itself could be at risk, as severe physiological alterations will be experienced. This is known as hypokalemia.
What foods rich in potassium exist?
Knowing which foods are rich in potassium can be crucial to ensuring the daily requirements of this nutrient in the diet.
It is advisable to consume it every day, as a good part can be lost through urine or sweat. Especially when exercising in hot environments, optimizing mineral consumption will be crucial.
Banana
It is one of the foods rich in potassium par excellence. It is also a source of high-quality complex carbohydrates. It even contains dietary fiber within it, capable of improving digestive and intestinal health (3).
It is a fairly complete food, although energetic. It is usually present in the diet of athletes, although sedentary people should not overconsume it to avoid unwanted weight gain.
Basil
Culinary herbs and spices are usually recommended in the context of a varied and balanced diet. In addition to vitamins and minerals, they contain many antioxidants, fundamental elements for maintaining the redox and inflammatory balance within the body.
They could help prevent the development of many chronic and complex pathologies. Every 100 grams of basil provide 3.5 g of potassium.
Chickpeas
Chickpeas are another of the foods rich in potassium, with one gram per 100 of the product. Legumes are recommended in the diet by almost all nutrition experts, as their nutritional density is high.
However, it is necessary to ensure that the cooking is optimal so that the fiber does not negatively interfere with the subsequent absorption of micronutrients.
Pistachios
We cannot talk about foods rich in potassium without mentioning pistachios, with a contribution of about 811 mg of the mineral per 100 grams of food.
And nuts are also recommended for maintaining good health. They are very energetic but provide high-quality fats and a significant dose of proteins. They even concentrate antioxidants within them.
Pumpkin seeds
Pumpkin seeds are an excellent source of energy and a great source of potassium. They contain 809 mg of the mineral per 100 grams of food.
Additionally, their lipid profile is quite adequate, so they will help control inflammatory states in the internal environment. This will prevent the development of chronic pathologies.
Iberian ham
Although red meats are currently demonized, there is no solid evidence to discourage their consumption. Quite the opposite. They provide many quality nutrients, such as potassium.
Every 100 grams of ham contain 701 mg of this element. Not to mention the high biological value proteins, crucial for achieving optimal muscle recovery after intense effort.
Which fruit has the most potassium?
Coconut or avocado top the list of fruits with the most potassium, with more than 370mg/100g. Subsequently, the banana is another of the foods rich in potassium (with 370 mg/100 g).
Also high up are melon (with 310 mg/100 g), kiwi, and guava (both with 290 mg/100 g).
How to know if I have high or low potassium?
If your potassium levels are too low (hypokalemia), you might have symptoms such as:
- Irregular heartbeat.
- Muscle cramps.
- Weakness or muscle twitching.
- Fatigue.
- Nausea.
- Constipation.
Can you experience a potassium overdose?
It is not common, but it is possible for potassium levels in the body to be above the recommended margins.
In this case, alterations in heart rhythm and blood pressure would be experienced. Dizziness or balance problems could also occur. Also apathy, drowsiness, fatigue, and weakness.
However, it is an uncommon situation. For it to occur, excessive amounts of potassium supplements or drinks enriched with this nutrient would have to be included in the diet.
Through food, it is difficult to reach such a state if kidney function is adequate. It should be noted that we are talking about a water-soluble substance that is eliminated daily through urine.
In any case, if a potassium overdose is suffered and accompanied by the described symptoms, it is best to contact a health professional to receive appropriate treatment. It will also be necessary to assess whether the physiology of the internal environment is functioning efficiently.
Include foods rich in potassium in your diet
In this case, it is necessary to compensate for losses through sweat, so it may also be necessary to introduce supplements or electrolyte drinks into routines to ensure that requirements are met.
Finally, it should be noted that a varied diet must always be maintained to avoid developing nutritional deficiencies. Otherwise, the body will stop functioning correctly and efficiently. Athletic performance will be negatively affected, but so will health.
Bibliographic references
- Filippini T, Naska A, Kasdagli MI, et al. Potassium Intake and Blood Pressure: A Dose-Response Meta-Analysis of Randomized Controlled Trials. J Am Heart Assoc. 2020;9(12):e015719. doi:10.1161/JAHA.119.015719
- Rabinowitz L, Aizman RI. The central nervous system in potassium homeostasis. Front Neuroendocrinol. 1993;14(1):1-26. doi:10.1006/frne.1993.1001
- Gill SK, Rossi M, Bajka B, Whelan K. Dietary fibre in gastrointestinal health and disease. Nat Rev Gastroenterol Hepatol. 2021;18(2):101-116. doi:10.1038/s41575-020-00375-4
