Potassium sensitivity is a common problem these days. If you suffer from this condition, it's important to carefully monitor your potassium intake as it can have adverse effects on your health.
Moreover, controlling how much potassium you consume also allows you to stay healthy without putting unnecessary stress on your kidneys.
As you may know, most foods naturally contain potassium, but some are safe to consume on a low-potassium diet, especially a lot of fruit. For example, are apples high in potassium?
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Are Apples High In Potassium?
Apples are considered low-potassium fruit, acceptable for a kidney-friendly diet. Furthermore, apples are very nutritious and rich in many essential minerals and nutrients, which makes them an excellent addition to any diet.
They're also delicious and can be eaten in a wide variety of ways and many different dishes, including with meat, as a snack, and even juiced.
How much potassium do apples contain?
One medium apple contains around 150mg of potassium. Generally, a food is considered low in potassium if one serving contains less than 200mg of this mineral.
This means that apples are a suitable addition to a low-potassium diet, and they won't worsen any symptoms that you might have.
What's more, this fruit is loaded with vitamins that can contribute to good kidney health and ensure that you're following a healthy, balanced diet.
On top of that, the potassium content depends on the form in which you're consuming apples. For instance, raw apples and applesauce are lower in potassium than apple juice.
In the same way, cooked apples contain lower amounts of potassium, but they also lack some essential nutrients since they're flushed out in the process of cooking.
As a result, to get the most out of your apples, it's best to consume them raw.
Are apples healthy?
Apples are relatively low in calories but still incredibly nutritious. In fact, one medium apple contains around 95 calories, most of which come from carbohydrates, including sugar and fiber.
This is particularly good since fiber helps soak up excess stomach acid, and it also contributes to making you feel full after a meal, thus preventing overeating.
As a result, eating apples can help you maintain a healthy weight and even lose a couple of pounds if that's your goal.
Furthermore, apples are a great source of vitamin C. This micronutrient is necessary for the growth, development, and repair of your tissues and cells, and it also boosts your immune system.
Furthermore, it's very good for your skin as it helps form collagen. Vitamin C is also responsible for the health of your teeth and gums, preventing scurvy along with calcium and other minerals.
Are apples good for bone health?
Eating apples has also been linked to higher bone density, which means that your bones are less likely to break. This also means that you'll be less prone to osteoporosis and many other bone conditions.
Researchers believe that it might be due to the anti-inflammatory and antioxidant properties of apples and other fruit.
Similarly, regularly consuming fruit, such as apples, can prevent your body from losing excessive amounts of calcium, which further protects your bones.
Apples also contain a unique form of fiber called pectin. It's a known probiotic, which means that consuming apples helps feed the good gut bacteria in your stomach. This can help with indigestion and even with the symptoms of acid reflux and GERD.
The same carbohydrate can also help with preventing diabetes and obesity by decreasing your feeling of hunger and helping you feel full. As a result, even just one apple a day can help you prevent high blood sugar levels from affecting your health.
Apples are also rich in vitamin K that contributes to forming essential blood clotting factors. Without adequate amounts of this micronutrient, your wounds wouldn't heal quickly enough, and you'd be at a higher risk of bleeding, both internal and external.
While one single apple may not provide too much of this vitamin, vitamin K is more easily absorbed in its natural form, such as from fruits, than from supplements.
Therefore, getting your micronutrients from a healthy, balanced diet is a better alternative to dietary supplements.
Is apple juice high in potassium?
One cup of apple juice contains around 300mg of potassium. This makes them moderately high-potassium food.
This is because, in order to make one glass of apple juice, you have to use more apples than you would normally eat raw. As a result, it's best to rarely consume apple juice or dilute it with some water.
What's more, you can also choose to drink half a glass of apple juice, which halves your potassium intake. That way, you can indulge in this delicious drink a little more frequently.
It's best to consume raw apples instead of drinking apple juice when it comes to health reasons. This is because store-bought apple juice is loaded with sugar that can slow down digestion, increase your blood sugar levels, and cause other health complications.
Apple juice is also lower in healthy fiber that improves the health of your digestive system. As a result, it's a way healthier choice that can also serve as a small meal.
What has more potassium apple or banana?
Banana has three times as much potassium as apples. A 3.5 oz (100 g) serving of banana has 358 mg (10% DV) of potassium while the same serving of apples contains 107 mg (3% DV).
Bananas incredibly have more vitamin C than apples but also more vitamin B6 and magnesium.
|Carbohydrates||23 g||14 g|
|Protein||1.1 g||0.3 g|
|Fat||0.3 g||0.2 g|
|Fiber||2.6 g||2.4 g|
|Potassium||358 mg||107 mg|
|Vitamin C (%DV)||14%||7%|
|Vitamin B6 (%DV)||20%||0%|
|Vitamin B12 (%DV)||0%||0%|
|Vitamin D (%DV)||0%||0%|
Can you take in too much potassium from apples?
With just 150mg of potassium in one apple, it's nearly impossible to take in too much potassium from this fruit. Generally, people don't base their whole diets around one food item.
So even if you have one apple a day and the rest of the foods are healthy, nutritious choices, you won't consume too much potassium.
Furthermore, apples are rich in many essential minerals and vitamins that can help your kidneys stay healthy, making them a great addition to a kidney-friendly diet.
They're also not harsh on your stomach, so they don't cause indigestion and other stomach issues.
Apples are considered to be low in potassium, thus suitable for a kidney-friendly, low-potassium diet.
They're also rich in powerful antioxidants, minerals, and vitamins that help you stay healthy and protect you from the development of many severe health conditions.
This fruit is also effortless to add to any diet without trouble as it can be consumed cooked, raw, juiced, and in many dishes and desserts.
Don't know which foods are high in potassium? Read our article 15 Best Food Sources of Potassium. We also have a guide on this important mineral: Potassium 101: All You Need To Know About Potassium.