While minerals such as calcium and zinc may top a person's list of important dietary requirements not to be excluded, she also should not forget potassium. This mineral helps to maintain the balance of fluids and minerals in the body, meaning symptoms such as fluttering heartbeat, fatigue, weakness or diarrhea can result when your potassium levels drop too low. If you experience these symptoms, a lack of potassium in your diet could be to blame. Aim to consume the recommended daily allowance of 3.5g of potassium per day.
High-Potassium Foods
Foods that are high (more than 200mg per serving) in potassium range from a wide variety of food groups. Choose foods such as one papaya (781), 1 cup of prune juice (707), 1 cup of cubed cantaloupe (494), 1 cup of diced honeydew melon (461), 1 cup of tomato juice (535), a baked sweet potato with skin (508), 1 tbsp. of molasses (498), one small banana (467), half of a medium avocado (450), or 1/2 cup of cooked pinto beans (400).
Other foods that fall in the high potassium range include mangoes, kiwi, asparagus, cooked pumpkin, Brussels sprouts, soy milk, sunflower seeds, peanut butter, baked salmon or low-fat cottage cheese.
Medium-High Potassium Foods
Other food choices that contain medium amounts of potassium (100 to 200mg per serving) include a medium peach (193mg per serving), 1 cup of watermelon (176mg per serving), 1/2 cup of canned pineapple (152mg per serving), 1/2 cup of fresh green beans (187mg per serving), 1/2 cup of cauliflower (151 calories), 1/2 cup of frozen corn (120mg per serving), 1 oz. of salted peanuts (187mg per serving), 1/2 cup of ricotta cheese (154mg per serving), or 1/2 cup of vanilla ice cream (131mg per serving).
Low-Potassium Foods
While lower in potassium level, the following foods can still contribute to your overall potassium intake. These include 1/2 cup of mandarin oranges (98mg per serving), 10 small grapes (93mg per serving), 1/2 cup of sweetened applesauce (78mg per serving), 1/2 cup of cucumber slices (88mg per serving), 1 cup of iceberg lettuce (87mg per serving), one egg (55mg per serving), or 1 oz. of American cheese.
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