Potassium is a mineral needed by the human body for proper nerve and muscle function. Without adequate potassium, you can develop a dangerous heart arrhythmia, or even paralysis. The mineral level in your body may drop due to disease or medication effects and must be replenished.
If your doctor says you're at risk for potassium deficiency, or hypokalemia, supplements are an option. Adult intake levels are listed by the U.S. Department of Agriculture (USDA) at 6,700mg of potassium per day. A healthy diet, however, should give you enough of this essential mineral. Eat plenty of potassium-rich foods to increase the mineral in your body.
Fruits and Vegetables
Bananas (1 medium, 442mg) are the most well-known high-potassium food. Tomatoes (1 medium, 292mg) contain an average amount of the mineral, but potassium is concentrated in tomato products, such as tomato puree (1/4 cup, 664mg) and tomato juice (1 cup, 556mg). The same is true of other juices, including prune (1 cup, 707mg) and carrot (1 cup, 689mg).
Famed whole vegetables among high-potassium foods are potatoes (1 baked, 610mg) and legumes (1 cup pinto beans, 746mg). Sweet potatoes (1 baked) contain a heavy 694mg of potassium, and contribute iron and vitamin A to a healthy diet as well. Your quickest way to increase potassium through foods, however, is to eat beet greens (1 cup cooked, 1309mg).
Milk Products
Among plain cow's milk beverages, dry nonfat (1 cup, 392mg) retains the most potassium, followed by prepared nonfat (1 cup, 382mg). Chocolate milk delivers even more (1 cup low-fat, 425mg). Nonfat yogurt (1 cup, 579mg), part of most healthy diets, is a high-potassium food that satisfies calcium requirements as well.
Unfortunately, cheese (1 oz. cheddar, 28mg), is generally not a rich source of potassium. The exception is cottage cheese (1 cup whole, 218mg). Ice cream contains a comparable amount (1 cup vanilla, 262mg).
Meats and Fish
Many meats and fish (in 3-oz. portions) are high-potassium foods, especially those that play other parts in healthy diets, such as clams (534mg) and salmon (319mg). Fish in general are good food choices to increase potassium levels: halibut contains 490mg, cod has 439mg, and rainbow trout, swordfish and scallops all boast 300mg, or more. Cooked oysters and canned tuna supplement daily potassium with about 200mg each.
Meats have less of the mineral, with pork the best choice of varieties. A 3-oz pork chop delivers 382 mg of potassium, while the same serving of hamburger gives you 270 mg and fried chicken breast adds 254 mg to your diet.
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