Potassium and Phosphorus are two of the most important minerals that our body needs to stay healthy. They keep our cells functioning properly, and they help our muscles contract and relax. When we don’t get enough of these minerals, our body can’t function properly.
The best way to get more potassium and phosphorus is through food. Here’s a list of 100 foods high in potassium:
1) Avocados
2) Sweet potatoes
3) Bananas
4) Spinach
5) Tomatoes
6) Kale
7) Broccoli
8) Asparagus
9) Dried apricots (dried fruit has more nutrients than fresh fruit because it loses water weight during the drying process; also, dried fruit lasts longer so you can pack it for snacks on the go!)
10) Lima beans (yes! Just 1/4 cup will give you almost half of your daily value for this important mineral.)11) Cantaloupe12) Carrots13) Ground flaxseed14) Papaya15) Grapefruit16
Here are some common foods that are rich in polyphenols:
-berries, such as strawberries and raspberries
-olives
-avocados
-cocoa powder
-black tea
Polyphenols are a class of chemicals found in plants, especially fruits and vegetables. They help keep your body healthy by fighting off free radicals. Free radicals are unstable molecules that are produced by the cells in your body as they work to produce energy. They can also come from pollution, cigarette smoke, and other sources.
Polyphenols have been shown to have a number of health benefits, including lowering the risk of heart disease and cancer. They can also help prevent blood clots from forming in the arteries, which reduces your risk for stroke or heart attack. Studies have shown that polyphenols may help reduce inflammation in joints caused by arthritis.
The best source of polyphenols is fruits and vegetables that are rich in antioxidants such as vitamin C (ascorbic acid), vitamin E (tocopherols), carotenoids (beta-carotene), phenolic compounds (flavonoids), proanthocyanidins (condensed tannins), and chlorogenic acid (a hydroxycinnamic acid).
- Beans, lentils, and peas
- Potatoes
- Milk and yogurt
- Nuts and seeds
- Fruits (bananas, kiwis, papayas)
- Vegetables (spinach, broccoli)
- Whole grains (oatmeal)
- Potatoes
- Sweet potatoes
- Bananas
- Avocados
- Apricots and peaches (dried)
- Broccoli, spinach, and other dark green leafy vegetables
- Tomatoes, tomato juice, tomato paste and ketchup (no added sugar)
- Asparagus, artichokes, beets and beet greens, carrots (cooked), cauliflower, celery, cucumbers (raw or cooked), garlic and onions (minced or chopped), mushrooms (cooked), turnip greens and zucchini
The following is a list of 100 foods high in potassium. These foods are the best sources of potassium, and they can also help to lower blood pressure and protect against osteoporosis.
The list includes fruits and vegetables that are considered excellent sources of potassium, as well as a few others that have more moderate amounts of potassium.
List of 100 Foods High in Potassium:
There are many foods high in potassium and phosphorus, but here are some of the best.
- Avocado (1 cup) – 806mg of potassium, 21mg of phosphorus
- Yogurt (½ cup) – 726mg of potassium, 18mg of phosphorus
- Milk (1 cup) – 848mg of potassium, 24mg of phosphorus
- Sweet Potato (1 medium) – 991mg of potassium, 27mg of phosphorus
- Banana (1 medium) – 556mg of potassium, 7mg of phosphorus
- Spinach (1 cup) – 773mg of potassium, 15mg of phosphorus
- Potato (1 medium) – 964mg of potassium, 22mg of phosphorus
- Tomato Juice (8 ounces) – 691mg of potassium, 19mg of phosphorus
There are many foods that are high in potassium and phosphorus, but here are the top 100:
-Avocados
-Beets
-Cabbage
-Carrots
-Cauliflower
-Chilli powder/peppers (capsicum)
-Dried apricots
-Dried figs
-Dried prunes/plums (pruneau)
-Oats (a type of cereal grass seed)
-Potatoes (a tuberous root vegetable)
-Prunes/plums (pruneau)
High-Potassium Foods
The foods listed below are all rich in potassium. The top 10 fruits and vegetables contain the most of this mineral, but you can also find it in nuts, seeds, legumes, and many other foods. Potassium helps keep your blood pressure under control and your heart beating regularly, which is why it’s so important to eat a diet rich in this nutrient. It also keeps your bones strong by preventing calcium from being lost from the body. If you’re trying to lose weight or prevent osteoporosis, adding more potassium-rich foods to your diet can help you get there faster!
- Avocados
Avocados are a great source of potassium, which helps balance sodium in the body and reduce blood pressure. They also contain high levels of antioxidants that can help protect against cancer and heart disease.
- Bananas
Bananas contain nearly twice as much potassium as most other fruits and vegetables, making them an excellent choice for overall health and wellness. They’re also rich in fiber, vitamin C and B6, as well as iron and magnesium.
- Beets
Beets contain more potassium than any other vegetable or fruit, making them an excellent choice for promoting overall health and wellness. They’re also rich in fiber and magnesium—two nutrients that help lower cholesterol levels and fight inflammation throughout the body.
- Blackberries (fresh)
Blackberries contain more potassium than any other fresh berry or grapefruit, making them an excellent choice for promoting overall health and wellness. They’re also rich in vitamin K (which helps improve bone strength), manganese (which helps convert carbs into energy), folate (which helps prevent heart disease), fiber (which keeps you full longer), vitamin C