Potassium
Potassium
Potassium is an essential mineral and electrolyte — and one many of us don’t get quite enough of. It works in a balancing act with sodium, and that balance has shifted in an interesting way. Our ancestors ate far more potassium (from fruits, vegetables, roots and tubers) and far less sodium. That ratio gradually flipped once salt was discovered as a preservative and a seasoning and diets became more industrialised — and that imbalance, lots of salt and not enough potassium, isn’t ideal for our health.
What does potassium do?
Helps regulate blood pressure, balancing the effects of sodium
Keeps fluids in balance inside and outside your cells
Helps maintain the body’s acid-base balance, neutralising acids after meals
Supports nerve signals and muscle contractions — including your heartbeat
Which foods are rich in potassium?
Bananas get the fame, but they’re far from the only source — and not even the richest. Potatoes and sweet potatoes, beans and lentils, leafy greens, avocado, tomatoes, citrus fruit and dried fruit (apricots, prunes, figs) are all excellent. A diet full of vegetables and fruit naturally delivers plenty.
Can you have too little — or too much?
Most people’s diets are higher in sodium and lower in potassium than is ideal, so leaning into potassium-rich whole foods is a genuinely helpful move for many — a mild shortfall can show up as tiredness, weakness or cramps. Very high potassium levels matter mainly for people with kidney conditions, who should follow their doctor’s guidance.
Common questions
What foods are highest in potassium? Potatoes, beans, leafy greens, avocado, tomatoes, dried fruit and bananas.
Does potassium help blood pressure? Yes — it helps counter the effect of sodium, supporting healthier blood pressure as part of a balanced diet.
This is general information to help you eat well, not medical advice. If you have a specific concern, your doctor is the best person to help.
