Best vegan food sources of potassium

Potassium is one of the important minerals for the body necessary for the normal functioning of all cells. Potassium helps to regulate fluid balance, muscle contractions, and nerve signals. A healthy vegan diet containing these foods daily will cover your daily potassium needs.



Why potassium is important?

Dietary potassium plays a key role in balancing body fluid, muscle contraction, kidney health, and nerve signal transmission. Also, potassium helps in maintaining blood pressure, kidney function and prevents kidney stones by neutralizing acid.

Recommended intake

A daily intake of potassium intake from foods is 3,016 mg for men and 2,320 mg for women. There is no need to take potassium supplements, a healthy vegan diet containing these foods daily will cover your daily potassium needs. Taking up to 3,700 milligrams per day is unlikely to cause any harm. However, high doses can cause diarrhea, nausea, and stomach pain.

Vegan sources of potassium

Plant foods are a particularly good source of fiber, including leafy green vegetables, white beans, avocados, potatoes, acorn squash, mushrooms, and bananas. The table below shows you the potassium content of some of these foods.

 

Amount of food

Amount

100g of beet greens

909mg

100g of large white beans

561 mg

100g of avocados

485 mg

100g of potatoes

535 mg

100g of acorn squash

437 mg

100g of mushrooms

356 mg

100g of bananas

358 mg

Comments