Potassium is important for good health and has the potential to blunt the negative effects salt has on blood pressure, according to the University of Missouri Extension. Potassium might also reduce the risk of developing kidney stones and decrease bone loss that often accompanies the aging process. Eating a balanced diet, including fruits and vegetables, will keep your potassium levels at their healthiest.
Benefits
Potassium and salt interact to maintain blood pressure. Salt, or sodium, increases blood pressure, but eating sufficient quantities of potassium is beneficial to lowering blood pressure, which reduces your risk for developing heart disease, heart failure, kidney disease or suffering a stroke. Meat, milk and cereal contain potassium, but it is in a form that is not as easily digestible as the potassium in fruits and vegetables.
Daily Needs and Absorption
Adults should consume 4,700 mg of potassium each day, according to Health.gov. You should get all the potassium your body needs through food, provided you don't have an underlying medical condition, such as irritable bowel syndrome or Crohn's disease, which prevents your body from absorbing or processing potassium from food. Your physician can request a blood test to measure the amount of potassium in your body if she suspects your potassium levels are low.
Vegetables
Tomato products are high in potassium. One cup of salt-free canned tomato paste provides 2,657 mg of potassium, according to the U.S. Department of Agriculture. A baked potato is a great source of potassium, delivering 1,081 mg in one medium potato with the skin and without salt. Add a tablespoon of unsalted butter to add another 3 mg of potassium. Lima, soy and other beans are high in potassium, containing about 1,000 mg of potassium per cup. Lettuce is a good source of potassium, as is spinach and kale. Add a cup of sliced cucumber to the lettuce to include even more potassium in a salad. Broccoli and Brussels sprouts provide large amounts of potassium as well.
Fruits
Start your family's day out right with 6 oz. of frozen, concentrated orange juice, which is very high in potassium. A cup of raisins provides 1,086 mg of potassium. One medium, raw plantain contains about 893 mg, and a cup of dates offers 1,168 mg of this important mineral. A cup of raw banana delivers more than 500 mg of potassium. Mix bananas with melons, peaches, plums, tangerines and/or cantaloupe to provide even more potassium as a fruit salad.
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