Potassium is a mineral that plays several essential roles in the body. Potassium is part of a group of dietary substances called electrolytes, which conduct electricity. Potassium is important in heart function, skeletal and smooth muscle contraction. Potassium also affects digestive health and muscle health. According to the Institute of Medicine, the adequate intake needed to lower blood pressure, reduce salt sensitivity and minimize the risk of kidney stones is 4,700mg per day for anyone older than 14.
Fruits and Vegetables
Fruits and vegetables are most significant source of dietary potassium, according to the U.S. Department of Agriculture. One of the richest fruit sources is tomato paste and puree containing 2.6 and 1.1g of potassium for each 1 cup. One cup of raisins contains about 1g of potassium, while 1 cup of beet greens contains 1.3g. Bananas and plantains are also rich is potassium, containing 537 and 716mg, respectively. Other fruits and vegetables high in potassium include oranges, grapefruit, spinach, plums, lettuce, carrots and artichokes. According to the Linus Pauling Institute at Oregon State University, a diet rich in potassium may help reduce high blood pressure. It suggests eating 8 1/2 servings of fruits and vegetables each day, resulting in around 4,100mg of daily potassium.
Starches and Beans
Several starches and beans have high levels of potassium. According to the USDA, white beans are high in potassium with 1.1g in 1 cup. Potatoes are also high in potassium. Baked potatoes, au-gratin style and hash browns contain about 1g per serving. Soybeans and lima beans both contain nearly 1g per cup. Kidney beans, split peas and navy beans are also rich in potassium, containing around 700mg in 1 cup. Buckwheat flour and barley are also good sources of potassium. According to the Linus Pauling Institute, a diet rich in potassium can help reduce your chances for developing kidney stones. Potassium helps prevent kidney stones by reducing the amount of calcium in the urinary tract.
Other Food Sources
Several other foods also contain high amounts of potassium. According to the USDA, sweetened condensed milk is high in potassium, containing around 1.1g per cup. Trail mix is also high in potassium, with around 900mg per cup. Halibut is a healthy fish high in potassium, with around 1,600mg per fillet. Other rich sources of potassium include rockfish and salmon, yogurt and milkshakes, duck, mushrooms and mollusks. According to the University of Maryland Medical Center, a diet rich in potassium can improve bone health and lower your risk for stroke.
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