Along with sodium, potassium regulates water and mineral balance in the body and aids with a myriad of other body functions. With an increase in processed food consumption, many Americans are consuming more sodium than ever and failing to balance this rising sodium intake with an increased potassium intake. In the 2005 Dietary Guidelines for Americans, the United States Department of Agriculture (USDA) recommends 4,700 mg of potassium a day for adults and less than 2,300 mg of sodium a day.
Bananas
Commonly used by athletes to help prevent cramping and increase performance, the banana is a convenient source of potassium. According to Nutritiondata.com, one medium banana contains 422 mg of potassium.
Spinach
Low in calories and high in nutrients, spinach contains large amounts of potassium, especially if cooked. One cup of boiled spinach (drained) contains 839 mg of potassium. When boiling, add minimal salt to reduce sodium intake. Other leafy green vegetables, including romaine lettuce, are also good sources of potassium.
Avocados
Unlike other fruits, avocado is low in sugar, high in healthy fat, and high in calories. Half of an avocado has 485 mg of potassium. Add avocado to salads or create dishes like guacamole to include the potassium rich food in your diet. The American Heart Association (AHA) suggests eating lower calorie choices that are higher in potassium to help control weight, so consume avocado in moderation.
Potatoes
A victim of the low carbohydrate diet craze, the potato is a good source of fiber and contains a high amount of potassium as well. One medium potato has 926 mg of potassium. Consume the whole potato, including the skin and flesh, which contains most of the potassium.
Beans
Another high fiber source, beans are a vegetarian source of complete protein and high in potassium. One cup of boiled black beans contains 611 mg of potassium.
Clams
One of the few meat sources of potassium, 3 oz. of canned and drained clams contain 534 mg of potassium. When buying canned meat, always opt for meat canned in water instead of vegetable oil, which adds a considerable amount of calories and unhealthy fat.
Almonds
One of the best nut sources of fiber, the almond is also a good source of potassium. Two oz. of almonds contains 384 mg of potassium. Almonds are high in calories, so eat in moderation. When shopping for almonds, avoid brands with high sodium content and added oils.
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