Potassium, an important electrolyte in the body, is necessary for proper cardiac function, bone health, stroke prevention and may also be a key in the reduction of kidney stones. Potassium citrate comes from natural, unprocessed food sources, while potassium chloride is typically found in processed food. Either form of potassium will boost blood potassium levels. According to the Food and Nutrition Board of the Institute of Medicine, the adequate intake level of potassium for adults is 4,700 mg per day.
Fruits
Fruits tend to have high levels of potassium and make excellent snacks. A cup of fresh orange juice contains 496 mg of potassium, while one fresh orange has 237 mg. Pack a small box of raisins with lunch to get 105 mg of potassium. Eat a handful of dates to get an additional 272 mg. Bananas, plums, cantaloupes and grapefruits are also good sources of potassium.
Vegetables
Vegetables are another source of potassium. Skin from the vegetables holds extra potassium, so be sure to leave the skin on when cooking. Baked potatoes take the lead at 1,081 mg per serving. Try a whole cup of cooked spinach for 839 mg of potassium. Add a slice of tomato to a sandwich for another 47 mg. One cooked beet gives 153 mg, while a baked sweet potato offers 694 mg. Peas, cabbage, broccoli, carrots and brussels sprouts are additional vegetables that are high in potassium.
Grains
While grains are not typically what comes to mind when thinking of potassium, certain grains provide significant amounts of potassium. Try baked goods made with wheat flour or corn meal. Buckwheat flour provides as much as 692 mg in one cup. Add bran cereal or bran muffins at breakfast time for an extra 310 mg potassium per serving. Granola, oat bran and rice will also provide additional potassium.
Dairy
Whole milk contains about 322 mg potassium in one cup. Chocolate milkshakes provide up to 672 mg. Yogurt, eggnog, cottage cheese, ice cream and ricotta cheese also provide significant amounts of potassium.
Meats
Roasted turkey provides 253 mg in a 3 oz. serving while roasted pork gives 358 mg in an equivalent serving. Ham, tuna fish, trout, veal, fried catfish and ground beef are equally high in potassium.
References
- Linus Pauling Institute at Oregon State University: Micronutrient Information Center: Potassium
- Food and Nutrition Board: Institute of Medicine: Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate
- USDA Nutrient Data Base for Standard Reference, Release 22: Potassium Content of Selected Foods per Common Measure
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