Potassium is an electrolyte and mineral that is essential to good health and nutrition. Electrolytes conduct electricity in the body to help regulate muscle functions and nerves. Potassium assists in metabolism, bone health, heart functioning and in the proper functioning of cells and tissues. Much of the potassium the body needs comes from food items, and the recommended dietary intake is 4.7g a day for adults. Although potassium exists in many foods, some foods have higher amounts of potassium than others.
Fruits
One of the richest sources of potassium and overall nutrition comes from fruits. Fruits provide a natural source of potassium and other minerals and vitamins. High-potassium fruits include bananas, plums, cantaloupes, oranges, grapefruits, prunes and honeydew melons. The size of particular fruits and preparation can also play a role in potassium intake. For example, one medium banana provides 422mg of potassium, whereas 6 fl. oz. of orange juice provides 322mg of potassium.
Vegetables
Those who eat large amounts of vegetables typically also have a high potassium intake. Vegetables high in potassium include potatoes, tomatoes, collard greens, cucumbers, cabbage, beans and peas. Similar to fruits, the size, type and preparation of vegetables can influence the amount of potassium intake. One cup of tomato juice for example, provides 535mg of potassium, but one cup of sliced or chopped tomatoes offers 400mg of potassium. Potatoes also offer high amounts of potassium, but the type can influence how many milligrams are in each serving. One half of a medium potato with skin provides 422mg per serving, but one baked sweet potato with skin provides 508mg.
Dairy
An often-overlooked source of potassium comes from dairy products. Milk, yogurt, cheese and other dairy items offer high amounts of potassium per serving. Six ounces of yogurt. for example, provides 298mg of potassium, and one cup of 2 percent milk provides 377mg. Additionally, One cup of low-fat cottage cheese offers 217mg of potassium per serving. Dairy products also offer high sources of calcium and vitamin D. The Dietary Guidelines for Americans 2005 recommends two daily servings of dairy foods if you eat fewer than 1,600 calories a day and three daily servings if you eat at higher calorie levels.
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