10 Fruits Rich In Potassium

Do you know which fruits are rich in potassium? Find out in this article!

Potassium is a mineral that participates in the body’s electrolyte balance.

It is a key component, as it helps with the following factors:

• Correct functioning of nerve and muscle cells.
• Digestion.
• Metabolism.
• Maintaining the balance of electrical and chemical processes that take place in the body.

Our body receives potassium through food, and the kidneys are in charge of eliminating possible excesses.

We can acquire potassium through:

• red meat and chicken
• Salmon, cod and sardines
• soy products
• Vegetarian burgers
• Various fruits

In this article, we will talk specifically about potassium-rich fruits. The reason is that this is a delicious and easy way to add it to your diet.

Potassium rich fruits

1. Apricot

It is important to note that dried apricots have more potassium than fresh ones.

Every 100 grams of dried apricots can contain nearly 33% of the recommended daily amount (CDR) of potassium.

Apricots are very beneficial to our circulation, as:

• Regulate blood pressure and body fluids.
• Prevent rheumatic diseases or arthritis.

2. Prune

In addition to being rich in potassium, prunes have fiber and sugar. 100 grams provides 21% of the required potassium.

• Dried fruits owe their nutritional value to the water elimination process that increases the presence of simple carbohydrates.
• Dried prunes are also rich in vitamin A, vitamin B3 and vitamin C.
• These fruits help to quickly increase your energy, thanks to their high amount of sugar.

• In addition, they also help fight constipation, because of fiber, and reduce high cholesterol levels.

3. Raisins

Raisins provide us with 21% of the CDR with just 100 grams.

However, you must take into account that they have a lot of sugar. Therefore, it is recommended to moderate consumption.

Raisins are also very suitable for:

• Relieve constipation
• Reduce acidity of metabolism
• Improve anemia
• lower the fever
• Regulate blood vessel tension
• lower blood pressure

4. Dates

Although they also contain 21% of the CDR in 100 grams, unlike raisins and prunes, it is not recommended to eat this amount of dates.

This is because their large amount of sugars can alter blood glucose.

High endurance athletes eat dates because they are rich in antioxidants and minerals (potassium, phosphorus, calcium and magnesium).

In addition, they are rich in vitamin B5, a vitamin needed for hormone production, as well as for turning fats and carbohydrates into energy.

Try to consume dates, but make sure you get enough daily exercise to get only the benefits and eliminate the large amount of sugar they contain.

Also, ideally, you should not consume more than three units of this fruit.

5. Fig

Dried figs have in 100 grams 19% of the required potassium per day.

• A curious fact is that, in fact, figs are not fruits, but an upside-down bunch of flowers.
• Its pulp is the continuation of the stem that protects the inner part where the seeds are located, which will later be pollinated.

6. Avocado

Avocado is another potassium-rich fruit well-known for its healthy fat and beauty benefits.

Every 100 grams of avocado provides about 14% of the potassium your body needs each day.

7. Guava

It is one of the most versatile fruits on this list, since, in addition to providing around 12% of this mineral in your diet, it provides us with a large amount of fiber, vitamin C, antioxidants and minerals.

She is great for:

• Boost defenses.
• Promote cardiovascular health.

• Controlling diabetes.
• Help prevent cancer because of quercetin, vitamin C and lycopene.
• Boost cognitive functions thanks to vitamins B3 and B6.

One of the unknown benefits of guava is its effect on oral health, as it is antibacterial and helps reduce plaque.

In addition, it serves to treat gum inflammation and infections.

8. Banana

Banana is one of the richest fruits in potassium, as it has 10% of the CDR.

It helps to maintain the water balance of cells and promote the correct functioning of the nervous, intestinal and muscular systems.

9. Passion fruit

With 100 grams of passion fruit, we get 10% of the daily potassium needed, in addition to essential nutrients for the body such as vitamin A, B2, C, phosphorus, calcium and fiber.

In addition, it is also recommended to relieve menstrual pain and has antispasmodic effects.

10. Kiwi

Kiwi fruit is excellent as, in addition to potassium, it has a lot of fiber and a lot of vitamin C.

Thus, this fruit helps to strengthen the immune system and digestive health.