Potassium performs many of the same functions as sodium, such as fluid balance and nerve impulse transfer. Too much potassium causes hyperkalemia, which results in a slower heartbeat, while too little potassium causes muscle cramps, confusion and constipation. The best sources of potassium come from plants, although some dairy products contain adequate amounts. Many foods are rich in potassium. Alcoholics, athletes who exercise heavily and those with eating disorders (anorexia, bulimia) are at risk for developing deficiencies.
Fruits
Fruits are sources of potassium and other nutrients. One cup of chopped cantaloupe contains 490 mg of potassium, which is 8 percent of the recommended daily value (4000 mg daily). One cup of orange juice and one banana each provide 470 mg of potassium. Other high sources of potassium from fruits include pears, peaches and apricots.
Dried fruits, like prunes, raisins, figs and dates, also contain high amounts of potassium per serving (300 to 400 mg).
Vegetables
Nearly all vegetables contain high amounts of potassium per serving, however, most require some cooking and preparation before consumption. Yellow and winter squash (0.75 cup) provide the highest amounts of potassium (780 mg). A baked potato typically has 600 to 1000 mg of potassium, depending on its size. One cup of spinach has 840 mg and one cup of carrot juice has 690 mg of potassium. Other high sources of potassium in vegetables include tomatoes, beets, brussels sprouts and zucchinis.
Legumes
Most legumes are high in potassium and some requires cooking in order to be eaten. These include kidney beans (710 mg per cup), lima beans (955 mg per cup), pinto beans (800 mg per cup) and lentils (730 mg per cup).
Nuts and other beans that are rich in potassium include soybeans, Brazil nuts, dates, figs, almonds and cashews.
References
- "Perspectives in Nutrition, 5th Edition"; Gordon Wardlaw, Margaret Kessel; 2002
- "The World's Healthiest Foods, Essential Guide for the Healthiest Way of Eating"; George Mateljan; 2006
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