Potassium, a macromineral and electrolyte, maintains the proper balance of fluids within cells. It regulates nerve function and muscle response. The Mayo Clinic says 1600 to 2000 mg per day of potassium adequately meets the dietary needs of a healthy adult. Whether you suffer from potassium deficiency because of a medical condition or simply want to monitor your intake of essential nutrients, it is important to know the optimum food sources for this important mineral.
Fruits
Bananas, with over 400 mg per serving of potassium, represent one of a variety of fruits that contain beneficial levels of this vital building block. Pick up pomegranates, avocados, papaya and figs in season for a hefty dose of potassium. Familiar fruits packing potassium include apples, strawberries, cantaloupe and oranges. During the winter when fresh fruits become scarce, consider dried fruits such as apricots, dates and raisins to provide the potassium your body needs. Even canned fruits packed in natural juices will work in a pinch. Drugs.com lists canned peaches in natural juice as having 158 mg of potassium per 1/2 cup serving. For a quick dose of potassium, drink a glass of tomato, pineapple, prune, orange or apple juice.
Vegetables
If you love potatoes, you will get plenty of potassium in your diet. According to the Linus Pauling Institute at Oregon State University, one baked potato has a whopping 926 mg of potassium. Yams and sweet potatoes will also get you well on your way to the suggested daily levels of potassium. Even potato snacks like french fries and potato chips provide appreciable amounts of potassium. Winter squashes, broccoli and brussels sprouts contain high levels of potassium according to the Cleveland Clinic. Beet tops and spinach, along with other members of the greens family make a fine choice for foods with high potassium concentrations.
Proteins
Meat, an obvious source of protein, supplies a variety of nutrients including potassium. Consider pork loins or chops and a host of ocean dwelling fish as viable potassium food choices. Frankly almost any meat available from your butcher shop will provide you with moderate levels of potassium. Consider potassium from other protein sources such as white beans and edamame---each have nearly 600 mg per 1/2 cup serving.
Dairy
Dairy products promoted for their beneficial calcium, also contain relatively high amounts of potassium. When comparing potassium levels, there is virtually no difference between whole, low fat and skim milk. You will not be sacrificing potassium by choosing a low fat dairy product. If you follow a heart healthy diet, always choose lower fat dairy products. Plain and flavored yogurts provide an acceptable amount of dietary potassium. Although not normally thought of as traditional dairy products, evaporated and condensed milk have extremely high levels of potassium, at 800 mg and 1,100 mg per cup, respectively.
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