January 17, 2020
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Top 10 Potassium-Rich Foods and Potassium Benefits

Hey, guys.
Dr. Axe here, founder of draxe.com 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
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
Weight gain, blood pressure issues, heart
palpitations, nausea, depression, all of those
are warning signs that you might have low
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
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
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
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
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
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.
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.

Randall Smitham



  1. Aloha From HH Posted on July 7, 2017 at 3:50 pm

    I am chronically deficient in it even though I eat these foods. I supplement still with an electrolyte supplement that is higher than average in K. Thank you for this video!

  2. Coco Pops Posted on July 7, 2017 at 3:50 pm

    acorn squash
    sweet potatoes
    wild caught salmon
    dried apricots
    coconut water
    white beans


  3. Daughter of Israel Posted on July 7, 2017 at 3:53 pm

    Do GMO foods still contain the same health benefits as naturally grown

  4. Vanessa Posted on July 7, 2017 at 3:57 pm

    Adding these to my food shopping list today. Thank you xx

  5. Abraham Soey Posted on July 7, 2017 at 3:59 pm

    Very 👍 nice

  6. Abraham Soey Posted on July 7, 2017 at 4:11 pm

    Doc thank you very much

  7. Younes ZH Posted on July 7, 2017 at 4:13 pm

    Red potatoes , beet greens And dates are an exellent source of potassium

  8. Aalia Mahmood Posted on July 7, 2017 at 4:17 pm

    if I got a pound every time I hear bone broth from this channel, id be a millionaire

  9. khudsia sultana Posted on July 7, 2017 at 4:34 pm

    I love ur videos…u explain us very well…bcoz of u our health gets improved…once again thank u very much!!!

  10. christine brassard Posted on July 7, 2017 at 4:41 pm

    What about oxalate in spinach?

  11. Rei Lea Posted on July 7, 2017 at 5:12 pm

    I called his company up yesterday and found out his bone broth is not organic so I chose not to buy it. Nuts, I really wanted to buy it.

  12. soupper soulger Posted on July 7, 2017 at 6:48 pm

    …….how much harmful Lectins and or Oxalates are in these top 10 ?

  13. Ana-Maria Georgieva Posted on July 7, 2017 at 7:58 pm

    According to My Fitness Pal I get more than the minimum potassium recommendations per day but I still experience most of the symptoms listed here. What might be the reason? I am a raw vegan btw!

  14. beate muldal Posted on July 7, 2017 at 8:05 pm

    Thanks a lot. My daugther is suffering with nausea in six month labouring. Many say that is natural to have nausea at that time, but I have been plundering about if she have a lack Of something, may be magnesium. Now I think it could be that she schould increase her Potassium Intake. 😊😃🇳🇴

  15. David Hill Posted on July 7, 2017 at 8:33 pm

    I love this guy he is using his God giving gift to help save lives .

  16. Shakalaka Bombastic Posted on July 7, 2017 at 9:02 pm


  17. Ellie Elvira Berzina Posted on July 7, 2017 at 9:36 pm

    Hello Dr . I would really like to book one to one with you and really ask some burning health questions. I have followed your advice and I like a lot of your concepts and have leaned a lot from you. I am quite healthy but I I want to take health to the next level and I just feel like it would be really beneficial for me to learn a bit more and achieve optimal health .:) ❤️

  18. Sacred Geometry Posted on July 7, 2017 at 10:02 pm

    Know everyone says that Bone broth has a lot of heavy metals in it

  19. Paul Rivera Posted on July 7, 2017 at 11:31 pm

    name foods that people that cannot take potassium in their bodies can eat

  20. Isra Shohani Posted on July 8, 2017 at 12:52 am

    Great information!

  21. saras vyas Posted on July 8, 2017 at 4:31 am

    Plants food r best for human body

    Meat is harmful for human body we meant to b herbivorous our teeth intestine proof that

  22. New EDTV Posted on July 8, 2017 at 8:38 am

    love this video, thank you!

  23. Eliza Gonzales Posted on July 8, 2017 at 1:05 pm

    Love it

  24. Conner Kendall Posted on July 8, 2017 at 3:14 pm

    does cooking foods with potassium kill of potassium?

  25. Moon Dance, R.N. Posted on July 8, 2017 at 4:49 pm

    Bone broth I would not do myself~but I very particular about what I eat~Come from a long line of (siblings) Diabetics, (father had it), all are obese, I am not. I am the only one in the large family who is not obese. All have Diabetics~I DO NOT .

  26. KBOB Posted on July 8, 2017 at 11:02 pm

    Please help me, someone…

    My upper arm has been twitching a lot in the last 15 hours… I've tried stretching it and tensing it before relaxing, as well as putting a warm and cold wet towel on it. I can't see it moving when it twitches. It twitches roughly 3 times every 15 seconds in bursts of about 30 minutes. Please tell me what this is and how to get rid of it, and also if it's anything I should be worried about. I've done some research but not found much…


  27. Game Over Posted on July 9, 2017 at 5:23 am

    Dr Axe.. have you watched "what the health"
    ON NETFLIX? Game changer PLEASE watch 💖

  28. kat G Posted on July 9, 2017 at 8:09 pm

    Dr. Axe I have a question about "maple water"  I am reading a lot about it. The spring time sap from maple tree's…
    not water mixed with maple syrup.. Can you help with any details ? Thank you ..   Also I thought Water melon had a lot of potassium, maybe not as much as the top 10.. ?

  29. WaterspoutsOfTheDeep Posted on July 9, 2017 at 11:43 pm

    can also use potassium chloride salt instead of normal sodium chloride salt. Most grocery stores have potassium salt as an alternative for people who avoid high sodium diets.

  30. Huzefa Ali Posted on July 10, 2017 at 6:38 am

    doctor axe can you help me out how should i take aswagandha for reduce hair fall u said to take 500 mg per day but for how much time should i take tht for 1 month or soo ? waiting for your rply help me out ??!

  31. Melissa Norred Posted on July 11, 2017 at 11:17 pm

    thank you for posting!

  32. Ashish P Chhabria Posted on July 12, 2017 at 7:12 am

    Dr. could you make a video on your daily diet for the whole day please

  33. MY FOOD MY CULTURE Posted on July 12, 2017 at 9:56 am

    sir one question. why sometime our tongue bitter in taste ..and our appetite is so low to eat..

  34. Sophie Ragosino Posted on July 13, 2017 at 3:50 pm

    Where can we get a transcript of the lesson today on Top 10 Potassium Benefits

  35. Bobbi Farrell Posted on July 15, 2017 at 12:32 pm

    Dr Axe, thank you for making these videos, they have really helped me a lot. I was having problems but they have gotten better, I had leaky guy and thanks to your recommendations a lot of my symptoms are gone.

  36. Xavier Beriault Posted on July 16, 2017 at 2:00 am

    Can u have to much potassium??

  37. Xtasy Musik Posted on July 17, 2017 at 8:48 am

    Love this channel very informative! 💯

  38. nefer aset Posted on August 2, 2017 at 6:57 pm

    I like this good on ya doc

  39. JP 2099 Posted on August 3, 2017 at 12:57 am

    I am atkins dieting and avacado and spinnach is all I can have right now. How strong of a magnesium and potassium supplement should I take or what other atkins friendly foods could I take?

  40. Eliza Gonzales Posted on August 5, 2017 at 3:12 pm

    I thought bananas were good for you to eat everyday because of the sugar

  41. Eadwine9 Posted on August 8, 2017 at 7:04 am

    what about people who are on prescription drugs that deplete minerals like potassium but also have had kidney issues? how do you go about getting what you need to stay healthy?

  42. AtomicThaGamer Posted on August 14, 2017 at 5:25 pm

    hey cauliflower has an extremely high amount of potassium

  43. Yonghyeon You Posted on August 18, 2017 at 1:46 pm

    Good coconut water I got one more option to try! Thanks!

  44. Adrian Austin Posted on August 31, 2017 at 7:16 pm

    You don't even say have how much potassium we should have each day. And Kale is number 1 not Avocados. research before you say and your a doctor?

  45. jen singer Posted on September 2, 2017 at 1:05 am

    Would Pho be a good source for bone broth?

  46. H. P. Posted on September 14, 2017 at 4:20 pm

    Would you please tell me why potassium supplement is only 99mg and only 1 pill a day? When we need 4700mg? Thank you

  47. Cushite Calisthenics Posted on September 17, 2017 at 5:26 pm

    Spinach better be in there.

  48. Naidz McArab Posted on September 25, 2017 at 8:39 pm

    Thanks for sharing Cutipie Dokie 🙂 (y)

  49. Varnaut Posted on October 8, 2017 at 11:26 pm

    Whats the best type of "Potassium". Chloride, phosphate, bicarbonate, gluconate, citrate, aspartate and orotate. I looked al over google cant find anything

  50. David Gilmour Posted on October 13, 2017 at 3:59 am

    A friendly suggestion. Please work on your tonality and vocal chord control. It's really irritating to the point I rather skip your beneficial information.

  51. sjahbana Posted on October 23, 2017 at 3:35 am

    u forgot green beets

  52. hongchau nguyenvo Posted on November 5, 2017 at 5:49 am

    Potassium or magnesium, which one should i take or i has to take both of them. Thank you

  53. AncientBlast Posted on November 20, 2017 at 6:57 pm

    Great video as usual!

  54. forrealgirl 42 Posted on December 9, 2017 at 2:38 am

    I am so going to have a talk with my Doctor and the Nutritionist about getting off some if not all of these freakin pills since I learn about this low potassium thing. Cause if it is the reason my blood pressure is high then it should change with eating natural potassium.

  55. sarah griffin berns Posted on December 26, 2017 at 3:27 pm

    Half these foods are not Keto friendly. Can you mention some other foods that are good for a ketogenic diet

  56. hy p Posted on January 11, 2018 at 12:38 pm

    wat happen if u take too much potassium ? lol

  57. A.2.J. HOLYLOVEAFFAIR Posted on January 22, 2018 at 1:57 am

    & RIPOFF!

  58. Yebo Screbo Posted on January 27, 2018 at 2:26 am

    I like dr. Axe. It's easier to believe information coming from someone who looks very healthy

  59. michael s Posted on March 27, 2018 at 4:34 pm

    How many mg of K per 100 calories consumed for each food???

  60. trish meyers Posted on April 9, 2018 at 10:40 am

    I'm 51 with a surprise pregnancy and dr. Axe is keeping me alive! Thx dr

  61. priti6655 Posted on April 12, 2018 at 4:37 am

    Hello sir my potassium is little high…but still I have all these problem like high BP, constipation, dizziness, muscle pain…plz suggest what to do

  62. Patrice Marie Posted on April 25, 2018 at 8:51 pm


  63. mrs. Terra Posted on May 8, 2018 at 2:32 am

    How much potassium you need a day if you a diabetic?

  64. Rosalinda Barrera Posted on May 28, 2018 at 12:43 pm

    Thank you Dr. Axe.

  65. Hanna W Posted on June 7, 2018 at 8:08 pm

    I am Vegan. When I checked cronometer I freaked out because the potassium levels where so friggin high. Must be all the greens. But after watching this, I see I can actually get more. Haha

  66. Jose Miguel Mandolesi Posted on July 5, 2018 at 12:17 am

    Thanks doc!

  67. Amelework Belay Posted on July 15, 2018 at 3:06 am

    Thanks Doc you are very blessed you helping me

  68. nor shiella Wahab Posted on July 17, 2018 at 3:49 pm

    i have kidney failure and doing dialysis..im currently taking potassium pills..3 pills 3 times a day..and my doctor ask me to eat food high in potassium..can u suggest which food i can take?

  69. Malia Reynolds Posted on August 16, 2018 at 3:36 pm

    What about kale? It's packed with potassium!

  70. monke Posted on August 19, 2018 at 8:22 am

    eat pure potassium metal

  71. Micheles Saved Posted on August 27, 2018 at 10:27 am

    I wish I could eat an avocado a day . I cant stand them.

  72. Richard Warlock Posted on October 7, 2018 at 10:59 pm

    Somehow I didn't catch this information before I was stricken with all the symptoms and hypertension. Nutrition deficiencies are very real. Up the vegetables and fruits and greens, eliminate the salty foods.

  73. rasedul islam Posted on October 22, 2018 at 4:26 am

    he sir think s…

  74. Aesthetic JB Posted on December 27, 2018 at 10:58 am

    I think I almost died from Hyperkalemia 🙁 Now I'm scared to eat potassium. I love avacados and would eat like 2-3 a day. I eat a healthy diet, tons of potassium. But I use himalayan salt on everything too. I'd assume I balance out my electroylytes fairly well. I've been feeling nauseous and fatigued for like a week. Not sleeping well, and sometimes waking up with my heart beating fast. I work night shifts and think maybe nightshifts are just messing up my horomones or something 🙁 someone help lol.

  75. Zadkiel Addae Posted on February 5, 2019 at 12:41 pm

    A litre of Coconut water everyday

  76. Mary Nordseth Posted on February 8, 2019 at 6:43 pm

    Dr. Axe, your video reminds me of why I'm taking some foods, and also introduces many NEW sources of potassium. Thx.

  77. Nikolova D. M. Posted on February 25, 2019 at 2:47 am

    exept high level potassium are bad for kidneys

  78. Michelle Robinson Posted on March 3, 2019 at 12:21 am

    Awesome 👏🏽, Awesome, 👏🏽 Awesome
    Thank you 😊

  79. Elizabeth Jones Posted on March 4, 2019 at 1:38 pm

    Kiwis have more potassium than bananas.

  80. innosanto Posted on May 13, 2019 at 12:47 pm

    What about normal potatoes?

  81. Caroline Kuo Posted on May 27, 2019 at 5:36 am

    Low magnesium causes low potassium … magnesium lowers bp too. So do natural calm too

  82. Србомбоница Posted on July 4, 2019 at 7:10 am

    Bananas give me heartburn

  83. 24starchild Posted on July 5, 2019 at 7:31 pm

    How is it possible that kale is not mentioned? I have a bag of frozen chopped kale in my freezer which says that one cup has 3500 mg of potassium. That’s pretty darn high how come it’s not on your list. Don’t you watch Dr. Berg… He is constantly saying throw a cup of kale in a smoothie for the potassium

  84. KETO Uber LA Posted on July 17, 2019 at 6:11 am

    potassium citrate

  85. Wenny Eva Wenny Posted on July 26, 2019 at 6:36 am

    Thank you, Doctor Axe. Are carrots included since they are red like sweet potatos?

  86. Lucien Levesque Posted on August 8, 2019 at 3:49 am

    All for Potassium and Potassium for ALL!

  87. Patricia H Posted on August 11, 2019 at 10:31 pm

    Bananas need 10-12/day