Potassium is a mineral needed in order for the body to function properly. It is often referred to as an electrolyte, and can be found in a wide variety of foods and beverages including fruits, vegetables, sports drinks and even coffee. In the body, potassium is needed by the heart and muscles, and is important for maintaining the body's acid-base balance.
Potassium
Potassium is a mineral and electrolyte that is essential for a healthy body. It plays an important role in heart, kidney and muscle function. If potassium levels are too high, this can overwork the kidneys leading to reduced kidney function. Low potassium levels can cause weakness, muscle cramps and irregular heartbeat. Adequate levels of potassium help the body to build and maintain muscle and help keep the heart pumping at a safe rate.
High Potassium Foods
While it is often believed that bananas are highest in potassium, they actually contain far less potassium than a baked potato. A medium baked potato contains 925 mg potassium, while a medium banana contains only 425 mg. Other foods high in potassium include a 3 oz. serving of canned clams, cod, halibut and tuna, along with a 1/2 cup serving of white beans, dried beans and peas, spinach and tomato sauce. Each of these foods contain 400 mg to 600 mg potassium.
Moderate Potassium Foods
Foods moderate in potassium include a medium-sized apple, 6 oz. of brewed coffee, 5 oz. of white wine and a 1/2 cup serving of each of the following: green beans, broccoli, cottage cheese, cucumbers, oatmeal, pineapple, and watermelon. These foods all contain 70 mg to 150 mg potassium per serving.
Low Potassium Foods
While there are few foods that contain no potassium, fats, oils and carbonated beverages all contain less than 5 mg potassium per serving. Other foods low in potassium include a slice of white bread, 1 oz. of cheese, an 8 oz. sports drink, and a 1/2 cup serving of cranberries, rice, and spaghetti noodles. These foods contain less than 50 mg potassium per serving. It is important to note that while these foods are considered low in potassium, by eating more than one serving, you can quickly turn a low or moderate potassium food into a high potassium food.
Recommendations
The National Institutes of Health states that the recommended potassium intake for adults is 4.7 g per day. Because there is an abundant supply of potassium in the foods that we eat, dietary potassium deficiency is rare. The easiest way to meet your potassium needs is to consume a healthy diet rich in fruits, vegetables, whole grains and lean meats.
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