Potassium is a mineral important to several bodily functions. Along with sodium chloride, it is classified as an electrolyte---minerals that play pivotal roles in the excitation of neural and muscular tissues to create an action potential. A deficiency of potassium interferes with proper muscle contraction and could lead to muscle cramping. However, these occurrences can be avoided by eating a well-balanced, FDA-recommended diet.
Fruits and vegetables provide abundant quantities of potassium. Foods listed on the FDA list of these sources include potato (1) = 780 milligrams (mg); squash (1/2 cup) = 327 mg; tomato (1 med) = 300 mg; celery (1 stalk) = 270 mg; carrots (1) = 240 mg; broccoli (1/2 c) = 205 mg; avocado (1/2 c) = 680 mg; banana (1) = 440 mg; raisins (1/4 c) = 370 mg; and orange juice (1 c) = 469 mg.
Good meat sources of potassium include 3 ounce servings of fish, hamburger, lamb, pork and chicken. They contain 500 mg, 480 mg, 382 mg, 335mg and 208 mg, respectively.
With respect to grains, 1 cup of bran buds contains 1,080 mg. Other grain sources include bran flakes (1 c) = 248 mg; raisin bran (1 c) = 242 mg; and wheat flakes (1 c) = 96 mg.
References
- "Sports and Fitness Nutrition," Robert Wildman and Barry Miller; 2004.
- "Nancy Clark's Sports Nutrition Guidebook,3rd ed." Nancy Clark; 2003.
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