Potassium is a vital mineral required by many areas of the body including cells, tissues and organs. A lack of regular potassium in your diet can lead to hypokalemia, or a potassium deficiency. Consuming a variety of healthy, potassium-rich foods every day can ensure you get adequate amounts of the mineral. Consult a registered dietitian for a full list of potassium-rich foods and other nutritious foods necessary for your lifestyle.
Potassium Function
Potassium functions as both an essential mineral and an electrolyte. The body requires potassium to maintain water balance within all cells and fluids. Potassium is also vital for proper heart function, nerve stimulation and muscle contraction. Hypokalemia, can occur as the result of alcoholism, severe vomiting or diarrhea, laxative abuse, congestive heart failure or anorexia nervosa or bulimia. Some symptoms associated with a potassium deficiency include muscle weakness, cramps, fatigue, irritability, chronic diarrhea and cardiovascular problems. The American Heart Association notes that doctors often recommend their patients consume foods rich in potassium to prevent potassium deficiency.
Fruit Sources
Various fruits provide nutritionally rich sources of potassium. Citrus fruits, melons and some tropical fruits provide significant sources of the mineral. Some examples include bananas, apricots, cantaloupe, honeydew, oranges, grapefruit, tomatoes and prunes. One medium-sized banana provides 422 mg of potassium. The juice of many fruits, including oranges, prunes and tomato, also provide rich sources of the mineral. A 6 oz. glass of prune juice provides 528 mg of potassium. In addition to potassium, fruits also provide rich sources of many vitamins, minerals, nutrients and antioxidants.
Vegetable Sources
Potassium is also abundant in a variety of vegetarian food sources. Green leafy vegetables, root vegetables, seeds and legumes all provide rich sources of potassium. Examples of potassium-rich green leafy vegetables include Swiss chard, spinach, artichoke and broccoli. A 1/2 cup of cooked spinach provides 420 mg of potassium. Potatoes, lima beans, almonds, sunflower seeds and molasses also provide significant sources of the mineral. A 1/2 cup of lima beans provides 485 mg of potassium.
Considerations
In addition to fruits and vegetables, some fish and poultry also contain small amounts of potassium. For heart health, the American Heart Association recommends consuming low-calorie nutritious foods, such as fresh fruits, vegetables and low-fat dairy products. Avoid foods that are high in saturated fat, trans fat and dietary cholesterol. Sugar and sodium should also be limited if you are monitoring your heart health. Adult men and women require 4,700 mg or 4.7 g of potassium daily. Consult a registered dietitian because your exact potassium and nutrient requirements may vary depending on your age or medical condition.
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