What Are Potassium-enriched Foods?

What Are Potassium-Enriched Foods?

Feb 16, 2011 | By Jennifer Andrews

Potassium is an essential mineral that helps maintain pH levels in the body. It also has a role in the regulation of blood pressure and bone mass, as well as muscle, kidney, heart and adrenal function. According to the American Heart Association, potassium-rich foods may decrease the risk of heart disease and stroke. A potassium-deficient diet may lead to hypokalemia, which raises blood pressure levels, causes heart arrhythmia's, leads to muscle weakness and cramps as well as digestive disturbances such as constipation. A well-balanced diet should include potassium-rich foods for optimal health.

Bananas

Fruits are a rich source of potassium as well as several vitamins, minerals and nutrients. They are heart-healthy since they are low in calories and fat and provide a natural source of energy to the body. One banana has 400 mg of potassium, approximately 11 percent of the Recommended Dietary Allowance based on a 3500 mg value. Ten halves of dried apricots provides 407 mg of potassium and one cup of cantaloupe has 494 mg. Other fruit sources include avocados, kiwis, oranges and nectarines. Include fruits throughout your day as snacks, with meals or for a light dessert.

Vegetables

Nutrient-rich vegetables are a source of potassium that should be the foundation of a healthy diet. One cup of cooked beets has 519 mg of potassium, one cup of cooked Brussels sprouts has 504 mg, while one baked potato has a leading 1081 mg of the mineral. Other vegetable sources to include in your daily diet include winter squash and spinach.

Yogurt

Yogurt is a source of potassium that is also rich in calcium, vitamins and healthy bacteria called probiotics. An eight-ounce serving of plain, fat-free skim milk supplies 579 mg of potassium. Eat a carton of yogurt with a chopped banana, almonds and granola for a heart-healthy snack.