Potassium is a very important mineral in the body. It has many roles, including controlling water balance, helping regulate normal growth and conducting nerve impulses. While most people get plenty of potassium in their diet, it is possible for a person to develop low blood potassium. This is a condition known as hypokalemia. In these cases, a physician may recommend increasing the intake of potassium, which is a relatively easy thing to do since potassium is found in many foods, particularly in nutritious foods such as fruits and vegetables.
Fruits
Many fruits have a high content of potassium. Dried apricots are the best source, containing 895 mg potassium in a 1/2-cup serving. This serving of dried apricots is a nutritious choice in other ways as well, as it contains 10 percent of the daily value of iron, 17 percent of the daily value of fiber and 47 percent of the daily value of vitamin A. Other nutritious fruits high in potassium include honeydew melon, dried peaches, figs, dates and raisins. A 1/2-cup serving of each of these contains over 500 mg of potassium. As for the banana, which is probably the best-known food source for potassium, one medium banana contains 451 mg of this mineral.
Vegetables
Vegetables can be a nutritious source of potassium as well. In addition to containing a significant amount of protein, fiber and vitamin C, one large baked potato with skin contains 844 mg potassium. Other vegetables high in potassium include soybeans, artichokes, raw spinach and winter squash. A serving of each of these has over 400 mg potassium.
Fish
While most meats do not contain high amounts of potassium, many fish do. Fish also tends to be high in protein and omega-3 fatty acids, making it an excellent and nutritious dietary choice. Halibut, tuna, rockfish and cod are fish with the highest amounts of potassium. A 3-oz. serving of each of these fish contains over 400 mg of this vital nutrient.
References
- University of Maryland Medical Center: Potassium
- Palo Alto Medical Foundation: Potassium Content in Foods and Drinks
- Health.gov: "Dietary Guidelines from Americans: Food Sources of Potassium
- Self Nutrition Data: Peanuts, All Types, Oil-Roasted, With Salt
- Self Nutrition Data: Potato, Baked, Flesh and Skin, Without Salt
- Self Nutrition Data: Apricots, Dried, Sulfured, Uncooked
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