Potassium is an electrolyte mineral that aids muscle contractions and promotes healthy heart function. Calcium is necessary for strong bones and teeth, and vitamin C is an antioxidant which helps boost immunity and collagen in the body. Collagen is a structural component of bones, blood vessels, ligaments and tendons according to the Linus Pauling Institute of Oregon State University. To improve your health in all of these areas, add foods into your diet that are high in potassium, calcium and vitamin C.
Fruits
Fruits are high in water, fiber and natural sugar. They are also low in fat and protein. Citrus fruits like oranges, lemons, limes and grapefruit are all high in vitamin C. The juices from these fruits are as well. In some cases, these juices are enriched with calcium. You need to look on the packaging for specific information. Apricots, pears, papayas, mangoes, raisins, figs, currants, avocados and bananas are all high in potassium. Fruits contain only marginal amounts of calcium.
Vegetables
Vegetables are high in water and fiber, and they are low in protein and fat. Red peppers, tomatoes, potatoes and broccoli are all high in vitamin C. Sweet potatoes, mushrooms, Brussels sprouts, carrots, broccoli, corn and cauliflower all contain potassium. Bok choy, beet greens, swiss chard, collards, kale, spinach and turnip greens are high in calcium.
Meats
Meats such as chicken, beef, turkey and pork all contain potassium. The by-products of these meats also contain potassium like hot dogs, bacon and corned beef. Meat does not contain calcium or vitamin C.
Fish
Fish is high in protein, low in carbs, and with the exception of cold water fish, low in fat. Salmon, flounder and cod are among the few types that have potassium. Fish does not contain vitamin C, but canned fish that contains bones like sardines and mackerel does.
Dairy Products
Dairy products are high in protein and they have a high calcium content. Regular dairy products are also high in saturated fat. They do not have vitamin C, but they do have potassium. Milk, cheese, butter, yogurt and buttermilk are examples.
Beans
Beans are high in fiber, protein and complex carbs, and they are low in fat. They also contain potassium and calcium, but no vitamin C. Soybeans, kidney beans, black beans, lentils, garbanzo beans, black-eyed peas and aduki beans are examples.
Nuts
Nuts such as pecans, almonds, cashews and hazelnuts are high in potassium, fiber, protein, calories and unsaturated fat, and low in carbs. Unsaturated fat is the healthy type. They also have moderate amounts of calcium, but no vitamin C.
Seeds
Seeds have the same type of nutritional composition as nuts. They are high in fat, protein and fiber, and low in carbs. Sesame seeds, pumpkin seeds, sunflower seeds and flax seeds all contain moderate amounts of calcium. Sunflower seeds are also high in potassium. Seeds do not contain vitamin C.
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