Potassium is a nutrient that serves several purposes in the body. It helps facilitate muscle contractions, regulates fluid balance, keeps blood pressure under control and helps with carbon dioxide elimination. When you are deficient in potassium, you can experience symptoms including constant thirst, water retention, confusion and muscle weakness. Foods that are high in potassium can be consumed to help increase your levels.
Bananas
A banana is a fruit that's high in fiber and natural sugar. Endurance athletes often eat bananas for their fast-absorbing carbohydrates and high potassium content. One medium-sized banana has approximately 400mg potassium.
Avocados
Avocados are used in dips, garnishes and as fillers for various types of sushi. They're high in monounsaturated fat--which is a healthy kind--are high in fiber and have a high potassium content. A single ounce of an avocado has nearly 140mg potassium.
Juices
An orange is a citrus fruit that's high in water content, fiber, vitamin C and potassium. A medium-sized orange has approximately 240mg potassium. Orange juice, prune juice and tomato juice are also high in potassium, as are prunes and tomatoes by themselves.
Vegetables
Potatoes with the skin are high in vitamin C, fiber, carbs and potassium. A medium-sized baked potato has over 900mg potassium. Winter squash, spinach and artichokes are other vegetables that all have at least 340mg potassium or more per serving.
Beans
Beans are legumes, which are seeds with an exterior pod. They're high in fiber, protein, iron, and some have high potassium levels. Examples of these include kidney beans, lima beans, white beans, black-eyed peas, lentils and pinto beans.
Raisins
Raisins are dried grapes that are high in fiber, natural sugar and potassium. Dates, apricots and figs are three other dried fruits that are also high in potassium. They all have approximately 540mg per serving.
Sweets
Molasses is a byproduct of cane sugar. It's thick, has a dark appearance and is used for baking and as a topping. One tablespoon of blackstrap molasses has nearly 500mg potassium.
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