Foods that are high in potassium, such as avocados, Brazil nuts, Brussels sprouts and lentils, can play a role in preventing muscle weakness and muscle cramps during intense physical exercise.

Eating foods that are rich in potassium can also complement treatment for hypertension, as these foods help to regulate blood pressure by increasing sodium excretion through the urine.

Potassium is mainly found in plant-based foods such as fruits and vegetables. The recommended daily amount of potassium for adults is 4700 mg per day, which can be easily achieved through diet.

Potassium-rich foods

The following table outlines foods that have the highest amount of potassium:

Foods	Amount of potassium in 100 g	Foods	Amount of potassium in 100 g
Pistachio	109 mg	Brazil nuts	600 mg
Cooked beet leaves	908 mg	Skim milk	166 mg
Plums	745 mg	Sardines	397 mg
Steamed seafood	628 mg	Whole milk	152 mg
Avocado	602 mg	Lentils	365 mg
Skim yogurt	234 mg	Black beans	355 mg
Almonds	687 mg	Papaya	258 mg
Tomato juice	220 mg	Peas	355 mg
Baked potatoes with skin	418 mg	Cashews	530 mg
Orange juice	195 mg	Grape juice	132 mg
Cooked chards	114 mg	Cooked beef	323 mg
Banana	396 mg	Mashed potatoes	303 mg
Pumpkin seeds	802 mg	Brewer's yeast	1888 mg
Canned tomato sauce	370 mg	Walnuts	502 mg
Peanuts	630 mg	Hazelnuts	442 mg
Cooked fish	380-450 mg	Chicken meat	263 mg
Cooked beef liver	364 mg	Turkey meat	262 mg
Artichoke	354 mg	Lamb	298 mg
Raisin	758 mg	Grapes	185 mg
Beets	305 mg	Strawberries	168 mg
Pumpkin	205 mg	Kiwi	332 mg
Brussel sprouts	320 mg	Raw carrots	323 mg
Sunflower seeds	320 mg	Celery	284 mg
Pears	125 mg	Damascus	296 mg
Tomatoes	223 mg	Peach	194 mg
Watermelon	116 mg	Tofu	121 mg
Wheat germ	958 mg	Coconut	334 mg
Cottage cheese	384 mg	Backberries	196 mg
Oat flour	56 mg	Cooked chicen liver	140 mg

How to reduce potassium content in foods

To reduce potassium in foods, the following steps must be followed:

Peel and cut the food into thin slices and then rinse
Place the food in a pot filled with water and soak for 2 hours
Drain, rinse and drain the food again (this procedure can be repeated 2 to 3 times)
Fill the pot with water again and cook
Once cooked, drain the food and throw away the water.

This method is also recommended for people who have kidney problems and who are undergoing hemodialysis or peritoneal dialysis, as these conditions are associated with high potassium levels in the blood. This method can make eating high-potassium foods safer, without leading to high blood potassium levels.

Recommended daily amount

The amount of potassium that should be ingested in a day varies according to age, as shown in the following table:

0 to 6 months	0.4 g
7 to 12 months	0.7 g
1 to 3 years old	3.0 g
4 to 8 years old	3.8 g
9 to 13 years old	4.5 g
After 14 years old	4.7 g

Low potassium levels, also referred to as hypokalemia, can lead to a loss of appetite, cramps, muscle paralysis or confusion. This situation can occur in cases of vomiting or diarrhea, or when diuretics or high blood pressure medications are taken. Although is it less common, low potassium levels can also affect athletes who sweat a lot.

Excess potassium is also rare but can happen especially when taking blood pressure medications. This is a dangerous finding as it can lead to arrhythmias.