What is the best food source of potassium?
The best food source of potassium is young potatoes boiled with the skin on. You don't even have to eat the potatoes themselves. It's enough to just drink the water in which they were boiled.
The best food source of potassium is young potatoes boiled with the skin. Most of the potassium leaches into the broth during cooking, so the potatoes themselves can be left uneaten. Just drinking the broth will provide a rich source of potassium, magnesium, a small amount of sodium, and other trace elements.
Why young potatoes specifically:
-
the skin contains especially high levels of potassium;
-
young potatoes contain less solanine;
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a significant portion of water-soluble minerals is transferred to the broth.
Important:
- do not use green or sprouted potatoes;
- do not boil potatoes with stems or green spots;
- if in doubt, it's better to peel a thin layer off the green part of the potato.
In 100 g of raw young potatoes with skin, there are about 400–500 mg of potassium. During boiling in water, about 40–50% of potassium leaches into the broth. Thus, from 1 kg of young potatoes, you can obtain a broth with a total of 2–2.5 g of potassium. This is about 50% of the daily potassium requirement.
You can also add other vegetables to this broth, such as celery root. They do not need to be peeled, as a large amount of potassium is found in the skin.
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