Strawberries contain moderate amounts of potassium. Even people who want to follow a low-potassium diet could consume moderate amounts.
How much potassium do we need a day?
The recommended daily intake of potassium is 2,600 for women and 3,400 mg for men.
Children and teenagers require lower dosages. Pregnant women require about 2,900 mg, while lactating women require 2,800 mg of potassium a day.[1]
Healthy people can safely consume much higher doses of potassium, either from food, or supplements. On the contrary, people with certain diseases, such as kidney disease, shouldn’t exceed the maximum safe dose.
Is strawberry high in potassium?
Strawberries contain about 153 mg of potassium per 100g. They contain moderate amounts of potassium.
A medium strawberry contains only 18 mg of potassium. Moreover, a cup of whole strawberries contains about 220 mg of potassium, or 6% of the recommended daily intake.[2]
Hence, strawberries are good for people with health issues, which want to follow a low-potassium diet.
Certainly, you should consult your physician before changing your diet.
Why should I eat strawberries?
Strawberries are good for you, as they’re mainly water. They’re pretty low in calories and sugars, while they’re an excellent dietary source of fiber. Therefore, even people with diabetes can eat reasonable amounts!
Additionally, strawberries are high in melatonin. They contain 1.12 mcg of melatonin per 100g. Melatonin is known as the sleep hormone. It regulates the internal circadian rhythm, promotes weight loss, and plays a key role in insulin secretion and glucose regulation.
Moreover, strawberries are rich in flavonoids, anthocyanins and phenolic acids. These compounds have potent antioxidant properties, detox the body, fight oxidative stress, protect and repair DNA damage. Hence, strawberries may have a beneficial effect on many common diseases.[3,4]
Most noteworthy, strawberries are particularly high in vitamin C.
Common foods high in potassium
Actually, nuts, seeds, beans, many vegetables and fruits are high in potassium.
Following a diet high in potassium is easy. Even favorite foods like bananas, potatoes, papaya, cucumber, and dark chocolate are excellent dietary sources of potassium!
On the other hand, animal-based foods, such as meat, poultry, fish, eggs, and milk contain moderate amounts.
Why do we need potassium?
Potassium is an essential nutrient. It’s present in all body tissues. Adequate amounts of potassium may lower high blood pressure, and decrease the risk of cardiovascular disease, stroke, and diabetes. It’s vital for glucose metabolism.[5,6]
Also, potassium may prevent osteoporosis, as it regulates calcium metabolism.
Additionally, potassium is a crucial electrolyte. It’s involved in muscle contraction and the transmission of nerve impulses. Athletes and people who sweat a lot should replenish it daily. Potassium deficiency may lead to muscle cramps![7]
