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What Does Potassium-Rich Foods Do for Your Body?

Written by: Geisha Xanthein Burlat



Time to read 5 min

There's no better feeling than waking up daily feeling alive and well. And this is all thanks to the micronutrients in your body that work 24/7 to keep your immune system at its peak. And one of these micronutrients that play a vital role in keeping you healthy and blooming is potassium.

And where do we get these micronutrients? Correct, Potassium rich foods! It has a lot of healthy benefits that one should always pay attention to, and yes, we are talking about you! That's why we are glad to see you today, and we're sure you haven't stumbled upon this article by accident. (wink wink)

Below, we are going to talk about all things potassium. Benefits, potassium-rich foods, and everything in between, you name it! So, without further ado, continue to read on.

First, Let’s Get To Know Potassium

Potassium is present in many foods as an essential mineral. According to Harvard's School of Public Health, potassium plays a crucial role in our body's cellular function by carrying small electrical charges necessary for proper cell functioning. Our bodies use these charges, known as 'potassium ions,' which have a positive charge.

That's why potassium earns the nickname 'electrolyte,' as it assists in maintaining optimal levels of cell fluids in our body. Have you ever wondered why some people suggest eating bananas as a hydration alternative? Now you have the answer!

Healthy foods high in potassium

Did you know? Potassium and sodium work together to maintain our body's balance. Sodium regulates fluid levels outside the cells, while potassium maintains fluid balance inside the cells. This dynamic relationship is crucial for overall well-being. Include potassium-rich foods and be mindful of sodium intake for a harmonious body.

Working together, we have a synergy that brings many health benefits to the table, and this is what we will discuss in the next section below.

Second, Get To Know Potassium’s Benefits

So, what does having potassium and potassium-rich foods do to our body? Take a look!

Helps with muscle contraction and heart regulation

Muscle contraction and heart regulation are essential in keeping us 'literally' alive. And thanks to potassium and potassium-rich foods, it will help maintain these factors at an optimal level to keep our heart beating. Potassium levels that are too high or too low may cause problems that can negatively affect the heartbeat, leading to difficulties in blood flow circulation.

Strong and Healthy Heart

Stabilizes blood sugar levels

Potassium releases insulin, a type of hormone responsible for managing glucose (sugar) in your body. The more potassium your body has, the better the insulin can manage your body's glucose levels from the foods you eat.

blood sugar

Keeps our nervous system well-maintained

We connected the first benefit to this one. Since our nervous system is responsible for relaying messages between the brain and our actions, they are why we act in a certain way involving our body. That includes essential body functions, reflexes, as well as muscle contraction and heartbeat regulation.

Having enough potassium helps our nervous system communicate with our bodies' actions. A lack of potassium will make our nervous system incapable of making the nerve impulses that our body needs. That’s why it’s necessary to regularly check our potassium levels and incorporate potassium-rich foods into our diets.

human sensory neuron

May support bone health

Although calcium may take the place of this one, a study shows that potassium also plays a vital role in bone health. According to this study, potassium helps prevent too much calcium loss, thus making potassium a viable mineral that can work in synergy with calcium.

strong bones

Helps keep bodies hydrated during physical activities

Since potassium is also a kind of electrolyte, as mentioned earlier, it helps our body's hydration levels at a normal state. So, if you're a physically active person, do not bring only water or energy drinks on the field, but also potassium-rich foods.

Hydrated Body

Finally, Up Your Nutrition With Potassium-rich Foods

Now that we have discussed the benefits of potassium, let's explore a variety of potassium-rich foods that contain this powerful mineral.


First things first, the most obvious one in the room is the banana. A single banana contains 422 mg of potassium, which is already A LOT. It is the perfect potassium-rich fruit to add to your meals or snacks. However, bananas are one of many that contain high amounts of potassium. Please take a look at the following foods that we will explain below.



A medium serving of potato provides 926 mg of potassium. Potatoes are one of the many potassium-rich foods that also offer a good source of energizing vitamins B1, B3, and B6, benefiting our bodies. Not to mention, potatoes are also low in calories and cholesterol as well.



Summer is coming, and it's time and time again to indulge in watermelons. Two (2) wedges contain 640 mg of potassium, which is also obvious as well since watermelons are 92% water.



Some people tend to avoid raisins as if their life will end because of it. But kidding aside, a half cup of potassium-rich raisins contains 680 mg of potassium, making them a perfect addition to desserts, vegetable salads, and home-cooked meals.


Orange juice

Fancy making natural orange juice? Or dare I say, “potassium-rich Orange juice?” Then, great news because 8 ounces of it contain 450 mg of potassium. If you're still chugging on carbonated sodas, it's time to say goodbye to them and make orange juice the new king for a healthier you!

Orange Juice

Take Your Nutrition At Its Peak with Potassium-Rich Foods

If you're looking for potassium in supplement form, we are proud to share that our products here at TruHeight are your ultimate potassium-rich choice. TruHeight is not only your companion for your kid's growth in height but also for their well-being.

Each TruHeight product contains potassium and essential vitamins and minerals such as B vitamins, calcium, vitamin K, sodium, and zinc! Now that's A LOT, you might say. Our secret? We use natural ingredients in all of our products!

So you get potassium-rich supplements that can help with height growth and overall health minus the preservatives, added sugar, or any harmful chemicals found in other supplements.

The Bottomline

Always include potassium and potassium-rich foods in your diet, whether for yourself or your kids. Potassium-rich foods can be your best friend if you want to nurture your kid's height journey and their road to wellness as they grow up. Take your wellness journey together as a family with potassium and potassium-rich foods. Your well-being will thank you later!



Geisha Xanthein, a seasoned writer and Registered Dietitian Nutritionist (RDN), empowers parents with insightful blogs on children's and toddlers' nutrition

This article is Medically reviewed by Dr. Michael Milobsky, MD, Board Certified Pediatrician — Updated on January 30, 2024