The human body uses potassium to decrease your chance of stroke and help in lowering blood pressure. It is also a key ingredient in cardiac health. Potassium is found in many foods and getting too low in the mineral is generally a rare occurrence with a healthy diet. Those that do find themselves with low potassium can experience side effects of nausea, gastrointestinal troubles, confusion and muscle weakness. Foods with potassium can be super-packed with the nutrient, giving them a great purpose in the diet when fighting low-potassium issues.
Protein and Dairy
Plenty of meats, meat substitutes, dairy and seeds contain more than 200mg of potassium per serving. These include 1 cup of soy milk with 345mg, a 3-oz. portion of roasted dark meat turkey with 259mg and a 3-oz. broiled or baked piece of salmon with 319mg. Other potassium-rich foods include a 6-oz portion of yogurt with 398mg, 1 cup of 2 percent milk with 377mg, 2 tbsp. of peanut butter with 214mg and 1/2 cup of pinto cooked beans with 400mg.
Fruit and Juice
While bananas are touted as a great food in the fight to raise potassium, a papaya has 781mg of potassium compared with a small banana's 467mg. A cup of prune juice has 707mg. Small oranges have 237mg and 1/2 cup of orange juice has 236mg. Medium kiwis have 252mg, a medium pear has 208mg and a medium mango has 323mg.
Vegetables
Tomatoes are a great choice for potassium, with 1 cup of chopped tomato having 400mg and 1 cup of tomato juice with 535 mg. A half of a medium avocado has 450mg, a skin-on baked potato half has 422mg and a whole skin-on baked sweet potato has 508mg. Brussels sprouts in a 1/2-cup portion have 247mg, while cooked mushrooms have 277mg and cooked pumpkin has 282mg for the same 1/2-cup portion. Cooked asparagus and fresh asparagus have 288mg in a 1-cup portion.
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