Potassium is a valuable mineral that supports healthy tissue, organs and muscles. An electrolyte, potassium also promotes heart health and energy balance. According to the Linus Pauling Institute (LPI) at Oregon State University, most adolescents and adults require approximately 4,700 milligrams (mg) of potassium daily, an amount attainable by consuming a diet based on a variety of healthy foods.
Fruits and Vegetables
Fruits and vegetables contain an array of important vitamins and minerals, including potassium. The American Dietetic Association (ADA) suggests regular consumption of fruits and vegetables as a prime means of meeting daily potassium requirements. Fruits and vegetables particularly high in potassium include bananas, strawberries, cantaloupe, plums, prunes, oranges, tomatoes, cucumbers, zucchini, artichokes, acorn squash, potatoes (with skin) and spinach. Numerous fruit and vegetable juices, such as tomato, orange and prune juices, are also potassium-rich. The LPI suggests skin-on baked potatoes as a top food source of potassium, as one medium-size potato provides roughly 926 mg of potassium---more than twice the amount found in a typical banana.
Milk and Yogurt
In addition to valuable amounts of calcium and protein, dairy products can add lush amounts of potassium to a person's diet. The ADA suggests low-fat milk and yogurt as sources of potassium, as they tend to provide 360 to 490 mg per eight-ounce serving. According to the University of Maryland Medical Center, potassium consumption has been positively linked to bone health. This may be due to the fact that people who consume potassium-rich foods regularly also reap ample amounts of calcium. Though whole milk and other high-fat dairy products contain potassium, they are generally high in saturated fat. For this reason, low-fat options are recommended most often. People unable or disinterested in consuming lactose (milk sugar) or animal products can attain potassium from nutrient-fortified soy, rice or almond beverages and yogurt.
Legumes
Legumes, such as beans, peas and lentils, are low-fat, cholesterol-free and high-fiber sources of nutrition. In addition, numerous legume varieties provide rich amounts of potassium. According to the LPI, cooked Lima beans are particularly valuable potassium sources, as 1/2 cup provides roughly 485 mg. Additional potassium-rich legumes include cooked navy beans, soybeans (cooked or raw), pinto beans, kidney beans, mung beans, split peas and lentils. Examples of legume-based, potassium-rich dishes include vegetarian chili, three-bean salad, bean burritos, dal (Indian-style lentils) and split pea soup.
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