Potassium-rich foods Ngā kai kī pai i te konurehu
Potassium is a mineral that is found in many foods. You need potassium for your heart, kidneys, liver, muscles and nerves to function. Getting enough potassium can help maintain healthy blood pressure levels and lower your risk of heart disease and stroke.
Foods high in potassium
- Fruit including apricots, avocados, bananas, honeydew melons, kiwifruit, nectarines, oranges and orange juice. Also dried fruit such as apricots, raisins, dates and prunes.
- Vegetables including broccoli, courgettes, kūmara, potatoes, pumpkins, taro, taro leaves, silverbeet, spinach and tomatoes.
- Milk and yoghurt.
- Meat, chicken and fish.
- Legumes like dried peas and lentils, and beans such as baked beans, bean salad, kidney beans and cannellini beans.
- Nuts and seeds.
- Wholegrain breads and cereals.
Eat a variety of foods to help you get enough potassium.
Tips for vegetables
- Fill half of your plate with vegetables.
- Cook vegetables with only a small amount of water.
- Try steaming, baking or microwaving. This limits the amount of potassium lost in cooking.
Why you may need extra potassium
You may have been told you need extra potassium. Some of the reasons you might need more potassium are:
- you are taking certain medications, such as diuretics (water pills)
- you are losing too much potassium (from sweat, throwing up or runny poos)
- you have high blood pressure.
Supplements and salt substitutes with potassium
Potassium can also come from other sources, such as supplements and salt substitutes. But unless your healthcare provider recommends you take a supplement or salt substitute, the best way to get potassium is from eating a wide variety of foods.
Taking supplements unnecessarily can raise potassium levels in your blood to unsafe levels, especially for older adults or people with diabetes or kidney issues.