Potassium is a vital mineral found not only in meat, fish and dairy products, but a dazzling variety of fruits and vegetables. If you adhere to a strict vegan diet, some of your potassium needs can be met by choosing soy-based foods and nuts in lieu of animal foods. Fruits and veggies high in potassium add both color and taste to your plate---and they're in no short supply.
Potassium Perks
Potassium is essential to good health, assisting in metabolism and proper cell function, states the National Institutes for Health, or NIH. Additionally, you need potassium to normalize the electrical activity of your heart. Potassium deficiency isn't usually caused by eating too little of this mineral; however, even moderately decreased potassium levels in your body can make you sensitive to sodium and cause high blood pressure.
Best Veggie Choices
According to the Centers for Science in the Public Interest, or CSPI, certain vegetables give you between 10 to 19 percent of your dietary reference intake, or DRI, for potassium. One-third cup of cooked Swiss chard, a medium-sized sweet potato (with skin on), 6 spears of raw broccoli or 1/4 cup of sun-dried tomatoes are all excellent sources of potassium. Moreover, these veggies rank high in the CSPI's list of "superstars" due to their overall nutritional benefits, which include lutein, beta-carotene, vitamins K and C, fiber, calcium, folate, fiber and iron.
Best Fruit Choices
The CSPI gives special kudos to certain fruits, which aren't just rich in potassium, but other nutrients, including vitamin C and carotenoids. Potassium-rich fruits ranking among the CSPI's "gold medalists" include 1/2 of a papaya, 1/4 of a cantaloupe, 1/4 cup dried apricots or peaches, 1/10 of a honeydew melon, 4 apricots and 2 kiwifruit. Choose these fruits and serving amounts, and you can get between 10 to 20 percent of your daily value from potassium.
Runners Up
Other fruits and veggies are high in potassium but are ranked comparatively lower by the CSPI, which looks at their overall nutritional value. Another veggie that gives you between 10 to 19 percent of your DRI for potassium is a medium potato (with skin). Potassium-rich fruit choices include one banana or pomegranate, or 1/4 cup of dried currants, from which you can get between 10 to 20 percent of your daily value.
Yet More Potassium
Potassium is in no short supply in the fruit and vegetable group, although certain foods contain slightly less of this mineral. Among veggies that the CSPI rates as "cream of the crop," keep an eye peeled for spinach, pumpkin, Brussels sprouts, butternut squash, peas, bok choy, and salad fixings such as Romaine or Boston lettuce, bell peppers, carrots and tomatoes. Highly nutritious fruits with potassium include guava, watermelon, strawberries, blackberries, raspberries, persimmons, mangoes, starfruit and citrus fruits---namely oranges, tangerines and grapefruit.
How Much You Need
Adults age 19 and older generally need 4.7 g of potassium each day, according to the NIH, although breastfeeding mothers require a little more potassium, around 5.1 g. A potassium-rich diet isn't advised for certain populations, such as those who are on dialysis to treat kidney failure. Nor are potassium supplements advised unless your treating physician recommends them to address a specific health concern. If you aren't sure you're getting the right amount of potassium, talk to your doctor.
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