Potassium is an essential mineral important for nerve and muscle function and maintenance of electrolyte and acid-base balance in the body. It may lower the risk of high blood pressure. Inadequate intake of potassium can lead to muscle weakness and fatigue, heart problems, chronic diarrhea, irritability, and confusion. The Food and Nutrition Board of the Institute of Medicine has set an adequate intake of potassium for adults at 4.7 g daily. Athletes and people using certain diuretics may require more. Fruits and vegetables are the richest sources of potassium.
Starchy Foods
Most starchy foods, including potatoes, whole grain products and brown rice, are rich in potassium and B vitamins. For example, according to LIVESTRONG.COM's MyPlate, an average potato contains 620 mg of potassium. Potatoes contain the vitamins C and B6 -- the former is an antioxidant that helps in collagen synthesis and wound healing, while the latter is important in protein metabolism and red blood cell production. Potatoes are also a source of fiber and the minerals magnesium and iron. Magnesium participates in nerve conduction, and iron is essential for red blood cell production.
Fruits
Fruits are generally high in potassium. One of the most potassium-rich fruits is the banana. An average banana contains 429 mg of potassium and considerable quantities of fiber, vitamin B6 and manganese, the latter of which is important in DNA and RNA synthesis. This fruit also soothes stomach ulcers by stimulating mucus production in the stomach.
Prunes are also abundant in potassium. One cup of prunes contains 529 mg of potassium. Prunes relieve constipation because they are high in fiber. They are also an important source of calcium, with 1 cup providing 40 percent of the recommended daily intake. Calcium is essential for the formation of healthy bones and is mostly obtained from milk and dairy products.
Milk and Dairy
Milk and dairy products are other good sources of potassium. One cup of skim milk contains 382 mg of potassium. Milk is also rich in protein, calcium, vitamin A, vitamin D, riboflavin and vitamin B12. Vitamin A helps to maintain healthy eyes, and healthy respiratory, urinary and intestinal tract linings. Vitamin D is essential for healthy bones and is found in milk, butter, fish, liver and egg yolks. Riboflavin is important in the metabolism of foods to energy, while vitamin B12 is essential for blood production and nerve function and is found in nature only in animal foods.
Nuts and Seeds
Nuts and seeds are also a good source of potassium. One oz. of almonds contains about 210 mg of potassium. Nuts and seeds are a source of protein, fiber, vitamin E and manganese. Vitamin E is a fat-soluble antioxidant that protects the body against damage from free radicals. Nuts are high in calories and should thus be consumed in moderation.
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