Potassium is a required nutrient that keeps cells functioning properly and maintains digestive and muscular function. Potassium can also help regulate blood pressure, when prescribed by a doctor. In most cases, you'll get all the potassium you need from your normal diet, but if you have a potassium deficiency, there are many foods you can eat to replenish this mineral. The normal daily requirement for adults is 2,000 mg, according to the University of Maryland Medical Center.
Papaya
One of the best sources in nature for potassium is the papaya. One medium-sized fruit contains 781 mg of potassium, as well as many other vitamins and minerals, states Drugs.com.
Prune Juice
While it may not be the most popular fruit juice on the market, prune juice has always offered plenty of nutritional benefits for those who drink it. A single cup of prune juice contains around 700 mg of potassium, reports Drugs.com.
Tomatoes
Tomatoes are another good source for potassium. A medium tomato, sliced, will give you around 400 mg of potassium. Tomato juice is an option if you're on the go, providing as much as 535 mg in a single 8-oz. serving.
Beans
Many different kinds of beans are high in potassium, as well as fiber. Pinto beans, lentils and dried peas are all over more than 350 mg of potassium per serving when cooked.
Dairy
Dairy products are also a good source of potassium. A 6-oz. serving of yogurt contains 398 mg, while a cup of milk will offer almost as much. Snacking on a piece of American cheese can also offer some potassium, with 79 mg per ounce.
Raisins
Drying grapes concentrates their potassium content, making raisins an excellent choice for a quick dose of the mineral. One-third of a cup of raisins offers 363 mg of potassium.
Bananas
Another common source of potassium is the simple banana. Content can vary, depending on the fruit's size and ripeness, but you can expect to get between 400 and 500 mg of potassium from one piece of fruit.
Potatoes
Potatoes are an excellent way to get more potassium. A medium-sized baked potato can contain almost 850 mg of potassium, provided you eat the skin as well as the interior flesh.
Peanuts
Eating a handful of salted peanuts is another quick way to replenish your potassium levels. At 187 mg per ounce, it's easy to supplement your daily requirement.
Salt Substitutes
One method of getting supplemental potassium into your diet is by using salt substitutes. Designed for those who need less sodium due to hypertension or other conditions, these often use potassium chloride instead of sodium chloride. According to the Cleveland Clinic, some health conditions can make consuming large amounts of potassium dangerous to your health, so only use salt substitutes under supervision of your physician.
References
- University of Maryland Medical Center: Potassium
- Drugs.com: Potassium Content of Foods List
- National Heart, Lung, and Blood Institute: Do Vitamin Mineral Supplements such as Potassium, Calcium or Magnesium Help Lower Blood Pressure?
- Ohio State University Medical Center: Foods High in Potassium
- Cleveland Clinic: Salt Substitutes
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