Top 10 Potassium-Rich Foods and Potassium Benefits

Hey, guys. Dr. Axe here, founder of and doctor
of natural medicine. In this video, I’ll be going through the top
10 potassium rich foods you should be getting in your diet every single day along with the
incredible benefits of potassium and how to get more in your diet every single day. And I’ll tell you, this key nutrient is something
that almost everybody is not getting enough of in their diet. Most of us get way too much sodium, not near
enough potassium, and it’s a major reason for holding extracellular fluid, cellulite,
heart disease, and a number of other health problems. So let’s dive right in and talk about some
of the dangers of low potassium. So if you have any one of these symptoms,
it can be caused by low levels of potassium. Fatigue, so if you have those low energy levels
and maybe you even get a good night’s sleep and you’re still tired the next day, you can
have a mineral or vitamin deficiency. One of those minerals is potassium. Also, chronic constipation. Now, I’ll say this, both magnesium and potassium
help with constipation. Vitamin B12 and potassium help with fatigue,
irritability, muscle cramping. So again, if you tend to be an athlete and
get muscle cramps on a regular basis in your hamstrings and your calve muscles or even
your arms and shoulders, that can be a warning sign. Weight gain, blood pressure issues, heart
palpitations, nausea, depression, all of those are warning signs that you might have low
potassium. So here are some of the biggest benefits that
medical research has shown, through clinical studies, of what happens when you get more
potassium in your diet and some of the benefits. Number one, overall health for your heart. Remember this. Your heart is a smooth muscle. Potassium helps with something called your
“sodium-potassium pump” which is one of the things that really helps support healthy rhythms
within your body. So again, potassium is great for your heart. Number two, fewer cramps. If you’re a person that gets any type of cramping
especially in your calves or feet, that’s a warning sign that your potassium levels
are low and you have an electrolyte imbalance in your body. Remember this, staying hydrated is not just
about drinking water, it’s about getting plenty of fluids and electrolytes like potassium
in your diet on a daily basis. Number three, it actually lowers your risk
of a stroke. You know, most people don’t know they’re going
to have a stroke until they’re having it. So for you and everybody, everyone you love,
50% of people struggle with some form of heart disease or 50% or more in their lifetime. It’s one of the top two killers in America
today. You want to reduce your risk? Get more potassium in your diet. Number four, helps lower blood pressure. We know high blood pressure, it’s very taxing
on the heart, causing your heart to wear. Also, high blood pressure increases your risk
of having a heart attack. You want to get more potassium because it
naturally lowers blood pressure by helping bring more nutrients into your cells there
as well. Number five, it hides cellulite. If you’re a person with cellulite, a lot of
times, the big part of that is fluid retention. If you want to get rid of cellulite, here’s
what you need to do. Cut down on your sodium intake, increase your
potassium rich food intake, and also make sure that you’re getting foods like bone broth
and collagen in your diet on a daily basis. So those help strengthen connective tissue. And number six, fights osteoporosis. You know, when it comes to bone health, our
mind always goes to calcium, but our mind should also go to other minerals like magnesium,
phosphorus, and potassium here are all important minerals for your bones, as is vitamin D,
and vitamin K2, all of these can help with your bones. Now, here’s the secret on getting potassium
rich foods in your diet every single day or how to get potassium in your diet via the
foods you’re eating. Number one potassium rich food are avocados. Now avocados, they’re not a fruit, they’re
not a vegetable, they’re not a nut, they’re actually a one seeded drupe. And avocados are incredibly benefit for having
healthy fats, high magnesium, but also potassium. This is one of nature’s, sort of, great mineral-rich
foods. Do an avocado a day. All right, number two here, acorn squash. Now, I love squash in the fall time, and I
love doing this just with a side of chicken or beef, but acorn squash and all types of
squash including butternut squash, those are high in potassium, as is pumpkin. Also, by the way, with the avocados, just
cut up a few, add them to a salad, add them to a burger, or make guacamole. Lots of great ways there to get avocado in
your diet. Number three, spinach. Now spinach is high in lutein, xanthine, vitamin
K, vitamin A, magnesium, calcium, also potassium. Getting green leafy vegetables in your diet
is a great way to get more potassium along with alkalizing your body by increasing the
minerals available to your body. Number four, sweet potatoes. We know that sweet potatoes are a very, very
potassium dense superfood. And again, this is good for anyone and everybody. Most likely today needs to get more potassium
because we’re getting too much sodium in our diet as well. Number five, wild caught salmon fish can be
a good source. Number six, dried apricots can be great as
a snack. Number seven, pomegranates. Now pomegranates are also very high in certain
types of antioxidants that really help with anti-aging, out as potassium. In fact, this is one of the greatest foods
to help tighten and tone and firm your skin, helping you look younger. Number eight, coconut water. Coconut water is known as nature’s sports
drink. It doesn’t have any of the food coloring or
any of the chemicals that a lot of today’s sports drinks has. It just has lots of potassium, lots of electrolytes
to help you stay hydrated. It’s a great thing for a young athlete to
do. Coconut water, sprinkle a little bit of sea
salt in there, drink that throughout the day for hydration. Number nine, white beans. White beans also have lots of potassium. And number ten, of course, bananas. We all know that bananas have potassium. I want to mention another good food high in
potassium, it’s actually bone broth has good levels of potassium. If you just do like a bone broth protein supplement,
bone broth protein mixed with a banana for a smoothie. Great way to get more potassium in your diet
on a daily basis. So remember this, potassium is critical for
your heart pumping. It’s critical for your muscles firing and
to keep your muscles from getting cramped. It’s also so important for your body’s exchange
of fluid and the health of your kidneys doing it in proper ratios. Now again, if you do have a kidney issue or
on kidney dialysis, those people want to stay away from potassium for a time being and consume
lots of vegetables and fruits that aren’t rich in potassium. But for the most part, most of us, 98% of
the population, needs to get more potassium in our diet on a daily basis. As you can see here all of the many benefits. Guys, so remember most of us today, way too
much sodium, 10 times too much, one-seventh of the potassium we should be getting on a
daily basis. And you get potassium through eating lots
of fruits, lots of vegetables every single day. And hey, if you’ve enjoyed this article and
you want a more detailed list, check out my website or just do a Google search in a new
tab, Dr. Axe Potassium, you’ll see an in-depth article there on potassium along with many
other minerals. And also, don’t forget to subscribe here to
this page, I’ve got a lot more advanced nutrition tips coming out on the top foods high in other
minerals like magnesium and calcium, essential oils, and a whole lot more, guys. This has been Dr. Axe, me, talking about the
many benefits of potassium. Hi. Dr. Axe here. I want to say thanks so much for checking
out this YouTube video. And also, don’t forget to subscribe if you
want to get more great content on things like herbs, essential oils, natural remedies, and
how to use food as medicine. Also, check out more of our content on my
YouTube channel. Thanks for watching.

Daniel Yohans

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