The National Library of Medicine reports that potassium is essential for the proper functioning of the heart, kidney, muscles, nerves and digestive system. An adult needs about 2,000 mg of potassium per day. There are lots of fruits and vegetables that contain potassium but some of them are better than others. Knowing which ones are the best is a vital part of planning your diet.
Fruit
Fruit can be a wonderful resource for potassium. Fruit can be a tasty way to add potassium to your diet. Melons such as cantaloupe can carry a high level of potassium with about 427 mg in a one-cup serving, whereas a one-cup serving of honeydew has about 461 mg of potassium. A mango is also high in potassium with 323 mg from a whole mango. Papayas are even better with 781 mg of potassium in a single papaya. Dried fruit can also be an excellent source of potassium. The website for Oregon State University reports that a single cup of raisins can provide about 1089 mg of potassium and dried prunes contain about 1274 mg of potassium in a one-cup serving.
Vegetables
Any type of potato is a good source of potassium but baked potatoes are one of the best sources of potassium that you can find. A medium-sized baked potato has about 1081 mg of potassium. Brussel sprouts have a modest amount of potassium with about 504 mg in a one-cup cooked serving. A half-cup of cooked spinach has about 420 mg of potassium. Beans can also be a good source of potassium. For example, lima beans have about 485 mg in a half-cup serving. Just planning out your meals a little better can help you get that extra dose of potassium that you need.
Juice
Some fruit and vegetable juices can be excellent as a potassium supplement. Prune juice is a high carrier of potassium with about 707 mg in a one-cup serving. Orange juice packs a little less of a punch with about 496 mg in a one-cup serving. A small 6 oz. glass of tomato juice can yield around 417 mg of potassium. Mixing fruits and vegetables together can help you get an even higher influx of potassium into your diet.
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