Potassium is an essential mineral that the body requires for the proper functioning of cells, tissues and organs. Because of its role as an electrolyte, potassium is essential for the health of the heart, as well as muscle contractions. While you typically get an adequate amount of potassium from your diet, consuming too much sodium may increase the body's need for potassium. The Food and Nutrition Board of the Institute of Medicine recommends that adults consume 4,700 mg of potassium per day from meats, fish, fruits and vegetables.
Potatoes
Potatoes are a particularly rich source of dietary potassium. One baked potato with the skin contributes 926 mg. Potatoes also lend themselves to a variety of healthful preparations. Drizzle some olive oil on potatoes before pan-roasting in the oven or roast cubed potatoes along with other root vegetables for a delicious and potassium-rich side dish. You can add cooked potatoes at breakfast, crumbling them in scrambled eggs or slicing and serve with hard-boiled eggs and breakfast sausage.
Prunes
Prunes, or dried plums, provide 637 mg per half cup. Prune juice is also rich in potassium, with 528 mg in 6 oz. If you are unsure how to add prunes and prune juice into your diet, drink a glass of the juice for breakfast in place of orange juice. Or add prunes to soups and stews to add rich flavor. You can also add chopped prunes to green salads or to pasta dishes.
Raisins
Raisins provide 598 mg per half cup. Sprinkle raisins on a tuna or green salad for a sweet taste. You can add raisins to breakfast cereal or eat raisin bran cereal, which has 362 mg of potassium per cup. Raisins also add flavor to soups and stews and to chopped vegetable slaws.
Bananas
Bananas may be the classic potassium-rich food, and rightly so -- one medium fruit contains 422 mg. Chop a banana and serve it atop your breakfast cereal or on a peanut butter sandwich. A yogurt parfait with layers of yogurt, granola and banana can be a delicious breakfast or treat.
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