🔬 The science, kept simple
Potassium sits inside your cells and sodium sits outside them, and the balance between the two helps set your blood pressure, your heartbeat, and how your muscles and nerves fire. Most people eating modern processed food get far too little potassium and far too much sodium.
Why you need it: Steady blood pressure, a regular heartbeat, muscles that contract and release without cramping, and kidneys that can flush extra sodium.
Daily target: About 3,400 mg a day for men and 2,600 mg for women, from food.
📖 In Scripture
The foods richest in potassium are the ones handed to us in Genesis 1:29... fruits, greens, beans, and tubers, straight from the garden.
🥇 Best food sources, ranked
- Lima beans ... about 960 mg per cup, cooked
- Spinach ... about 840 mg per cup, cooked
- Avocado ... about 690 mg per whole avocado
- Sweet potato ... about 540 mg per medium baked potato
- Lentils ... about 730 mg per cup, cooked
- Banana ... about 420 mg per medium banana
- Prunes ... about 640 mg per half cup
- Cantaloupe ... about 430 mg per cup
Figures are approximate, in the style of USDA FoodData Central; real foods vary with soil, variety, and cooking.
⚖️ Worth knowing
People with kidney disease or on certain blood pressure medicines can retain too much potassium and should follow their doctor's guidance before loading up.
Matters most for
Educational information, not medical advice. Talk with your doctor before supplements, especially with kidney, thyroid, or heart conditions or in pregnancy.