Potassium Rich Foods
More Additions To Your Diet

The foods on your right have something in common, they are all potassium rich foods which you can add to your diet to control blood pressure or to improve overall health.

  • Almonds
  • raisins
  • parsley
  • Brazil nuts

It`s good to remember that the normal potassium level should be around 3.5-5.0 mEq/L. A low potassium level is below 3.5 mEq/L.

Check with your doctor or dietician how much potassium you need to increase, or decrease before planning what foods you will add to your diet as too much can cause hyperkalemia, and too little, hypokalemia.

5. AlmondPrunus dulcis –1oz. = 206 mg of potassium

Do you like marzipan? Some people like it while others can`t stand it. Personally, I love it! And maybe Pharaoh Tutankhamun did too as some almonds were discovered in his tomb.


When I am offered a slice of wedding cake, I go straight for the marzipan.

Almonds are high on the list of potassium rich foods because they contain an enormous amount of potassium.

The young almond kernel, or nut, is encased in a hard, outer shell and then covered in a downy coat of which, although known to grow in Britain, I had never seen until I saw a photograph of it. (Pictured on the right)

It has a strong, pungent flavor that permeates cakes and biscuits alike. Fortunately it can be used in more healthy recipes along with other potassium rich foods.

One such recipe I found in the Reader`s digest cookbook called “Peach Soup with almonds”. Almonds are sprinkled onto a fruit puree or soup. It sounds strange but I quite like the idea of using it as a dessert, because sugar is added to the recipe making it mildly sweet, and the color is very attractive for presentation if you use peaches as the book illustrates. It mentions that you can use other fruits if you prefer for different flavors.

imageRest assured, you are getting a good amount of potassium from almonds because if the nutrient is not present, or lacking in the soil, the almond trees apparently do not bear good crops. They just thrive on potassium, similar to the sunflower.

Other benefits have come to the fore, among them is the thought that almonds, thought to be fattening, are no longer accepted as being so, but that they actually help reduce cholesterol levels, 90% being unsaturated fat. For those of you who need to reduce your cholesterol, this is food for thought, no?

6. RaisinsVicis vinifera – 1oz = 214 mg of potassium

As a youngster helping mum in the kitchen to bake cakes, the raisins were a constant temptation, and more ended up in my stomach than in the cake. Little did I know that this humble species of dried fruit had so many nutritional benefits.

They definitely belong in the list of potassium rich foods because not only do they have a high potassium value, they also act

as an antioxidant, neutralizing free radicals that cause damage to the cardiovascular system.

As an alternative to sweets, you can snack on them while on the move, or be a bit more adventurous, adding them to salads, curries or cereals.

I find adding a touch of lemon juice to grated carrots and raisins, very tangy, crisp and refreshing.

7. ParsleyPetroselinum crispum – 1 tbsp – 15.7 mg – potassium

Why not grow rich potassium foods such as parsley in a herbaceous section of your garden?

A little parsley can go a long way. You can use it to garnish dishes or add it to stews, gravies and sauces.

As a herbal tea it acts as a diuretic and is thought to reduce high blood pressure, but a word of caution, if overused it can cause nutrient deficiencies.

Use it occasionally in dishes that perhaps lack potassium to compensate your diet. Don`t hesitate to discuss your diet with your doctor or dietician.

Women in pregnancy should avoid using parsley or any other form of emmenagogue herb, (herbs that can cause the fetus to abort). Although parsley is a mild emmenagogue, it is best to stay clear of it if you happen to be having problems during pregnancy. As with everything, a good sense of balance with keep you from nature’s harm.


8. Brazil NutsBertholletia excelsa – 1oz. = 170 mg of potassium

This nut should be respected. A lot went into producing it in nature and as it happens, there is a project going on to help save the Amazon rainforest by protecting areas Brazil nut picking.

It`s a very unusual nut and a delicious addition to my list of potassium rich foods.

They are a very fattening food so go easy on them, especially the chocolate covered ones. Mmmmmmmh! Yummy!

Brazil nut recipes are plentiful, unfortunately most cater for those of us with a sweet tooth, but try this recipe. It`s great for those watching their blood pressure.

Trim 2 pounds of asparagus and add 2 tablespoons of olive oil. Salt and pepper and roast in the oven for 15 minutes at 350F.

Heat 1 tablespoon of olive oil in a pan and add the roasted asparagus, 4 oz. of chopped, toasted Brazil nuts and 4 tablespoons of dry, white wine but only heat, don`t fry. Eureka! You’re first Brazil nut meal!