The mineral potassium contributes to the health of the body's nervous system and helps regulate the heartbeat. It aids in the prevention of stroke, maintains proper muscle contraction and helps control fluid balance, according to "Prescription for Nutritional Healing." Potassium also acts as a nutrition agent, making sure that the cells of the body accept molecules of nutrients. While deficiencies in potassium do exist, supplements should not be taken without consulting a doctor, because supplementation affects the heart. A healthy person can get adequate potassium from various foods.
Fruits
This group provides the highest amount of potassium, according to Drugs.com. Fruits with the most potassium include papaya, prunes or prune juice, cantaloupe, honeydew, bananas, raisins, mango, kiwi, oranges or orange juice, pears, peaches, watermelon, apples, applesauce or apple juice, canned or fresh pineapple, strawberries, mandarin oranges, grapes and blueberries.
Protein Foods
Potassium also comes from protein foods such as beans and legumes, soy products, dark-meat turkey, cooked lean beef, eggs, peanut butter and salted peanuts. The protein group rates second only to fruit in potassium levels. Potassium-rich dairy foods include yogurt, white milk, low-fat cottage cheese, ricotta cheese, ice cream and American or cheddar cheese.
Vegetables
Many kinds of vegetables, cooked or raw, provide adequate amounts of potassium. According to Drugs.com, the list includes tomatoes or tomato juice, baked white or sweet potato with the skin, avocado, asparagus, pumpkin, mushrooms, Brussels sprouts, fresh green beans, carrots, zucchini, summer squash, cauliflower, peas, broccoli and corn.
Other Foods
A couple of foods that do not fit neatly into categories have a healthy amount of potassium. The first, molasses, has as much potassium as tomatoes, avocados and bananas but not quite as much as prunes and papayas. The other, chocolate, sizes up to some of the vegetables but has fewer nutrients.
References
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C.; 2006
- Drug.com: Potassium Content of Foods
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