Potassium is an essential nutrient your body uses for many different functions, among them muscle growth and metabolism, according to the National Institutes of Health's MedlinePlus website. Most people get adequate amounts of potassium in their diet, but some people may need to add more or avoid potassium rich foods because of certain medical conditions or medications that cause too little potassium or excess potassium to be in their bodies.
Fruits
There are many fruits that are naturally rich in potassium. Citrus fruits, cantaloupe, apricots and bananas are among the fruits with the highest amounts of potassium. Adults who participate in hard workouts or athletics frequently may need to add more potassium to the diet, notes the University of Rochester Medical Center. One cup of orange juice contains 479 mg of potassium, which is a decent amount of potassium.
Vegetables
Vegetables also provide much of the necessary potassium in your diet. Peas and spinach are good sources, as are potatoes, particularly when you eat the skin. One medium baked potato has 593 mg of potassium, more than enough for your daily requirement. A baked potato can be a very heart healthy meal if you are careful not to load it up with fat and sodium, since potassium helps regulate and prevent high blood pressure, reports the Colorado State University Cooperative Extension.
Beans
Beans are not only low in fat and high in fiber, but they are also a very good source of potassium. A half cup of cooked beans contains between 309 mg and 531 mg of potassium, according to the Colorado State University Cooperative Extension. This includes kidney beans, pinto beans and black beans. Prepare dried beans to control the amount of sodium, or look for canned beans labeled as low or no sodium.
Meats and Dairy
Most meat and dairy products are good sources of potassium. Choose meats and dairy products that aren't highly processed in order to get the most potassium possible from these sources, since potassium can be lost in processing and added ingredients can bring down the overall potassium content. For example, a 3-oz. serving of fresh pork contains between 200 mg and 300 mg of potassium, while a 3-slice serving of bacon contains less than 100 mg.
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