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Foods That Contain High Levels of Vitamins & Potassium

Many foods contain high levels of both vitamins and potassium, a mineral salt. Vitamins and potassium serve numerous functions in the body. Vitamin A is good for your eyes and helps you maintain healthy skin and mucous membranes. It is a powerful antioxidant that neutralizes free radicals, which attack cells and cause disease. Vitamin C builds immunity in the body and is good for the gums and muscles. Potassium balances fluid levels in the body, enables muscles to function and supports the nervous system.

  1. Vegetables

    • Many vegetables, such as sweet potatoes, have high levels of both vitamins and potassium. Sweet potatoes have 542 milligrams of potassium and contain vitamin A, three B vitamins (thiamine, riboflavin, pyridoxine), and vitamins C, E and K. Other potatoes contain 751 milligrams of potassium as well as vitamin C, K and E and several B vitamins. Other vegetables that contain high levels of both potassium and vitamins include lima beans, amaranth leaves, bamboo shoots, beets, butternut squash, rutabaga, Brussels sprouts, spinach, zucchini, celery and pumpkins.

    Fruits

    • As far as fruits, avocados contain 975 milligrams of potassium and vitamins A, B, C, E and K. Bananas have 422 milligrams of potassium and a high amount of vitamins. Other fruits that are high in both vitamins and potassium include cantaloupe, apricots, nectarines, cherries and guava. Fruits typically have more minerals, including potassium content, than vegetables.

      One caveat is that people can get too much potassium in their system (hyperkalemia). The body can normally handle 4.7 grams. Sometimes diuretic medications such as amiloride can drastically increase these levels. Normally excess potassium is excreted from the kidneys. But if you experience weakness, irregular heartbeats or shortness of breath, you could have too much potassium in your system.

    Halibut and Meats

    • Halibut has the most potassium among meats (596 milligrams). It is also rich in B vitamins and is considered a nutrient-dense food. Cod (460), turkey (465) and chicken (458) are also high in potassium and contain a lot of essential B vitamins. All of these meats also contain vitamin C and other important vitamins.Beef has a bit less potassium than other meats, but it is the primary source for vitamin A.

    Balance

    • Most vegetables contain beta-carotene, which the body converts to vitamin A. This is why it's important to eat a well-balanced meals of meat, vegetables, fruits and grains. You will need to derive your vitamins and potassium from a variety of sources.

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