According to the Micronutrient Information Center at Linus Pauling Institute, potassium is an essential dietary electrolyte and mineral in your body. Potassium is required for the activation of sodium and is also needed for pyruvate kinase to function properly, which is an essential enzyme in the metabolism of carbohydrates. Your cells also require potassium, because the mineral is the principal positively-charged ion in cellular fluid. If you are trying to raise your level of potassium, you can incorporate high-potassium foods into your diet.
Fruit
The Linus Pauling Institute reported that the Food and Nutrition Board of the Institute of Medicine recommend that the Adequate Intake (AI) for potassium is 4,700 mg for adult males and females, adolescents and children. You can receive a high dose of potassium from a variety of fruits. Avocado is very rich in potassium, containing 602 mg in a half of an avocado. Other fruit that have high levels of potassium include bananas, dates, guava, raisins, cantaloupe, grapefruit, apricots and watermelon.
Vegetables
There are many vegetables you can add to the side of your main course that will supply you with a high level potassium. Vegetables that are rich sources of potassium include butternut squash, mushrooms, zucchini, sweet potatoes, lentils and spinach. Lima beans are particularly high in potassium, containing 255 mg in a half a cup. One large potato is rich in potassium as well, providing you with 845 mg.
Fish
Fish is a solid source of potassium and good fatty acids. You can incorporate fish into your diet as a main dish at dinner or chopped up and added to salads for lunch. Three oz. of flounder and 3 oz. of sardines contain 500 mg of potassium each. Tuna is a healthy source of potassium and supplies your body with 225 mg per 3-oz. serving.
Member Comments