Potassium is a mineral that is required for healthy functioning of the human body. It helps build proteins, which in turn facilitate muscle repair and growth. Also, potassium plays an important role in the electrical activity of the heart. For the optimal functioning of the body, the potassium levels in the blood and cells have to be maintained at proper level. The reference range for potassium serum level in the body is between 3.5 and 5.0 mEq/L. The safe potassium levels in the body is between 3.7 to 5.2 mg. Health problems could arise, if the amount of potassium is above or below the reference range. Elevated potassium levels lead to hyperkalemia, which could put one at a risk of developing heart problems. On the other hand, hypokalemia (low potassium levels, especially lower than 2.5 mmol/L) could make one susceptible to paralysis. Individuals who are affected by hypokalemia should increase their intake of food items that are rich in this mineral. It's advisable to consume fruits that are good sources of this mineral.
List of Fruits Rich in Potassium
Some types of tree fruits, dried fruits, and fruit juices can be consumed by people who have low blood potassium levels. These include:
➠ Apricots
➠ Bananas
➠ Nectarines
➠ Mangoes
➠ Dried figs
➠ Prunes
➠ Currants
➠ Dates
➠ Figs
➠ Prune juice
➠ Grapefruit juice
➠ Pomegranate juice
➠ Orange juice
According to the United States Department of Agriculture, 100 g serving of the following fruits contain:
Potassium (Value per 100 g) |
Fruit |
Potassium (mg) |
Currants, Zante, dried |
892 |
Prunes, dried, uncooked |
732 |
Dates, Medjool |
696 |
Figs, Dried, uncooked |
680 |
Avocado, raw |
485 |
Bananas, raw |
358 |
Kiwi fruit, green, raw |
312 |
Cantaloupe, raw |
267 |
Prune juice, canned |
276 |
Apricots |
259 |
Figs, raw |
232 |
Pomegranate juice, bottled |
214 |
Nectarines |
201 |
Orange juice, raw |
200 |
Peach, raw |
190 |
Mangoes |
168 |
Grapefruit juice, pink/white, raw |
162 |
Strawberries |
153 |
Pear, raw |
116 |
Watermelon |
112 |
Apple, raw |
107 |
Incorporating the aforementioned fruits in your diet would certainly prove beneficial. You could even drink the juice extracted from these fruits. In severe cases, it's advisable to follow a diet recommended by a nutritionist or dietitian.
Disclaimer:
The information provided in this article is solely for educating the reader. It is not intended to be a substitute for the advice of a medical expert.