Potassium is an important mineral found in several foods. It provides many health benefits. The website Drugs points out that adequate potassium consumption helps ensure that fluids and minerals are balanced within the body, and it may help lower blood pressure, decreasing the risk of a stroke. When the body does not have enough potassium a person may experience weakness, heartbeat irregularities and the bowels may stop working. Besides not consuming enough potassium, potassium levels may be depleted from the use of diuretics or the use of certain medications. Researchers at the Colorado State University (CSU), point out the daily recommended amount of potassium is 4.7 grams per day. CSU experts also advise of specific circumstances where more or less potassium may be important. Examples include athletes needing more to compensate for rigorous activity and individuals with kidney problems needing to cut back on potassium.
Fruits
Foods with more than 200 milligrams (mg) of potassium per serving are considered to have high levels of the mineral, according to Drugs website. Fruit choices are abundant. The papaya has 781 mg of potassium per fruit. Other potassium rich fruits include prune juice, cantaloupe, honeydew melon, banana, raisins, mango, kiwi, orange, pear, tomato and tomato juice. Nearly every fruit contains some amount of potassium. On the lower end of the scale, are items like grapes or blueberries containing less than 100 mg of potassium. Several servings of fruit per day can make up the recommended amount.
Vegetables
Much like the fruit category, a wide variety of vegetables contain potassium. Potassium rich vegetables include sweet potato with skin, avocado, white potatoes, asparagus, pumpkin, mushrooms and Brussels sprouts, according to the Drugs website. Vegetables with less than 100 mg of potassium per serving include cucumbers, iceberg lettuce and frozen green beans.
Protein
Protein food sources contain a fairly high quantity of potassium, but not as high as fruits. Excellent choices of protein foods include pinto beans, lentils, soy milk, dark turkey meat, peanut butter, salmon, and lean beef. Peanuts and eggs fill in the lower range of potassium containing protein foods.
Dairy
Dairy products are similar to protein foods in the level of potassium they contain. Potassium rich dairy products include yogurt, 2 percent milk and low-fat cottage cheese. These foods fall between 217 and 398 mg of potassium per serving. Vanilla ice cream contains 131 mg in a 1/2 cup serving. American cheese is on the lower end of potassium containing dairy foods with only 79 mg per serving.
Other Food Sources
According to the Drugs website, 1/2 oz. of chocolate contains 169 mg of potassium.
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