The level of potassium in foods listed here, classifies them under the “very good” category.
They are listed as numbers 31 to 35 in my list of foods rich in potassium.
- 31 Asparagus
- 32 Carrot
- 33 Plum
- 34 Radish
- 35 Turnip
I am glad to say that all of these foods are relatively common, and can be found in your local markets and stores, and this is the season for radishes, carrots and asparagus.
Take note of each foods value to calculate your potassium RDA.
31. Asparagus – a. racemosus, a. lucidus, a. officinalis – 100g raw = 260 mg of potassium
Did you know that the Brits have the best asparagus in the world? I have a “wisp” of it in my garden which only serves as an ornament. It is the asparagus racemosus species I think because it’s blooming now in this month of August.
(See my snap to the left)
It can be quite pricey, but that’s understandable as it has to be hand picked.
The Benefits of eating Asparagus
The level of potassium in foods needs to be significant enough to be of benefit to those who may be deficient and have elevated blood pressure. Asparagus is indeed high in this mineral and is also high in folic acid, said to reduce homocysteine in the blood, helping to lessen the risk of heart disease.
Asparagus lucidus, however is known for the properties of its roots. The Chinese call it Tien Men Tong and use the roots as a tonic which is used to strengthen the heart, kidneys, brain and lungs, have antioxidant properties and serves as a diuretic.
Asparagus officinalis, or sparrow grass as it is more commonly known seems to be the more popular species and it too has its medicinal benefits. The seeds and the tender, succulent shoots contain the antioxidants, carotene, selenium and vitamin C, and apparently, folks serve them up as an aperitif and aphrodisiac!!! Probably that’s why the British have a secret passion for It.
Go on then! What are you waiting for? Get the candles out and spruce up your marriage! Just hope that you are not one of the unfortunate ones with a system that reacts to the methanethiol, a sulphur compound which causes a strong, ammonia smell to your urine.
32. Carrots – Daucus carota 1 cup boiled = 230mg of potassium
What’s up doc???? Ok, I am not going to “rabbit on” about this humble vegetable, but do take it as a serious source of potassium in foods that you select for your menu.
Carrots are known more for their carotene rather than their potassium content. But they are very high in both nutrients that will do you a lot of good.
They add a fresh, crisp and colourful touch to my salads and coleslaws. Have you tried them shredded with raisins and lemon juice? Delicious!
To get the most benefit from the potassium in carrots, it is recommended that you eat 3 – 6 carrots daily ??? That seems to me, rather a lot, but as they say,” one man’s food is another man’s poison!” The seeds of the wild carrot also are used for their potassium content and for their diuretic properties.
33. Plums – Prunus domestica 1 plum = 104mg of potassium
I was astounded at the variety of plums. There are said to be around 2000! The species mentioned above is the most common.
Potassium in foods like plums, becomes concentrated when dried, so don’t over eat the prunes. But then again, not many people like prunes. Maybe if I call them “dried plums” like they now do in the industry, I will persuade a few more to eat them.
Red, blue, or dark skinned fruits like plums and berries, tend to have substantial amounts of phytochemeicals or phenols, powerful antioxidants that provide free radical protection. This is rather special because they have been shown to protect against a very dangerous free radical called a superoxide anion radical and oxygen-based free radicals, those responsible for damaging the needed LDL cholesterol.
Plums are certainly a good food, all round, for helping to reduce the blood pressure.
34. Radishes – Raphanus sativus (Chinese – Lai Fu Zi) 1 radish = 47.6mg of potassium
This nippy little root vegetable has a few surprises up its “leaves”. I would rather classify it as a herb, rather than a root vegetable, because of its far reaching health benefits.
They are quite refreshing to eat and you can consume the whole plant, seeds and all. They stay crispy for quite a while too and add some colour to your salads. But they have much, much more to offer those with high blood pressure who are checking only for potassium in foods.
Not only are they high in potassium, and act as a diuretic, but they also are rich in folic acid and ascorbic acid, and along with that, they are a good source of vitamin B6, riboflavin, copper, calcium and magnesium.
So if you are suffering from asthma, constipation, acid reflux, bronchitis, smelly feet ???, bruises, indigestion, coughs, burns, your may find that your condition will, some what, improve. A word of caution though! Eating too many can aggravate your stomach.
35. Turnips – Brassica Rapa 140g = 472mg of potassium
Neeps! That’s the name for them in Scotland. Yes, haggis, tatties and neeps is a favourite dish with the Scots, and one that is served up on Rabbi Burns Night, commemorating the Scottish poet Robert Burns.
List them with your potassium food sources for winter, adding them to soups and stews, or mashed with pepper, salt and butter. All the so called “bad foods” that you are told not too eat. Scrumptious!
You will find a high level of potassium in foods listed on the hub page. See the links below!