Plants are generally a rich, safe and healthful source of potassium. The recommended daily potassium intake is 3.5 g, which can be easily met with diets rich in fruits, vegetables and herbs. Potassium is needed to maintain electrolyte balance in the body. Some of the signs of potassium deficiency are fatigue, irritability and high blood pressure. According to the U.S. Department of Agriculture, seven dried herbs that have the highest potassium content are chervil, coriander, parsley, basil, dill weed, tarragon and turmeric.
Chervil is an annual herb related to parsley used for seasoning dishes, especially in France. It is used in traditional medicine as a blood purifier, digestive aid and to reduce high blood pressure. Dried chervil contains 4,740 mg of potassium per 100 g.
Coriander is an annual herb native to Europe, north Africa and southwestern Asia. In the U,S,, its leaves are known as cilantro. Coriander has antioxidant and antibacterial properties and it is used as a diuretic and carminative in traditional medicine. Dried coriander leaves contain 4,466 mg of potassium per 100 g.
Parsley is an annual herb native to the Mediterranean region but grown all over the world. Its leaves are used to garnish dishes and its roots are used as a vegetable in Europe. Parsley has antimicrobial and diuretic properties and is a rich source of carotenoids and apigenin. Dried parsley contains 3,805 mg of potassium per 100 g.
Basil is a culinary herb also known as St. Joseph’s Wort. It is native to India and prominent in Asian and Italian cuisine. It seeds are soaked in water to make Ayurveda drinks and the herb is rich in essential oils. Dried basil contains 3,433 mg of potassium per 100 g.
Dill is a perennial herb and its weedy cultivars are native to the Mediterranean and western Asia. Its aromatic leaves are used to flavor food and the plant has antibacterial properties. Dried dill weed contains 3,308 mg of potassium per 100 g.
Tarragon, or dragon’s wort, is a perennial herb native to the Northern Hemisphere. The herb is used to flavor French cuisine and its aromatic property stems from estragole, which is a known carcinogen in mice. Dried tarragon contains 3,020 mg of potassium per 100g.
Turmeric is a perennial herb related to ginger. It is grown for its rhizomes and used in Indian, Thai, Indonesian and Middle Eastern cuisine as curry base. Most of the notable biological activities of turmeric stems from its curcumin content. It is used in Ayurvedic medicine as an anti-inflammatory agent and is used to make tea in Okinawa, Japan. Ground turmeric contains 2,525 mg of potassium per 100 g.
- Diet and Fitness Today: Spices and Herbs High in Potassium
- HealthAlliciousness.com: Top 10 Foods Highest in Potassium
- "Nutritional Herbology - A Reference Guide to Herbs"; Mark Pedersen; 1998
- "Simon & Schuster's Guide to Herbs and Spices"; Stanley Schuler; 1990