Potassium is an essential mineral for electrolyte balance and healthy blood pressure, with the recommended daily allowance for potassium for healthy men and women at 4,700 mg per day. Many natural sources of potassium are good sources of other healthy nutrients, so include them as part of an overall balanced diet.
Legumes
Legumes are good sources of potassium, and they are cholesterol-free, high-fiber sources of protein. Lentils and beans, such as lima, kidney, black and pinto, have about 900 mg of potassium per cup, cooked. Peanuts have about 200 mg of potassium per ounce, and they provide vitamin E and heart-healthy unsaturated fats. Canned beans and lentils are often high in sodium, which can lead to high blood pressure, so cook your own without salt, or choose low-sodium cans of soups or plain beans or lentils.
Fruits and Vegetables
Bananas, artichokes, spinach, tomatoes, oranges and squash are examples of high-potassium fruits and vegetables. Potatoes have more than 900 mg of potassium each, and dried fruits, such as raisins, dried prunes and dried peaches, and juices, such as carrot, tomato and orange, are also good sources. Fruits and vegetables might also be rich in dietary fiber and vitamins A or C, and most are naturally low in sodium.
Seafood
Most fish and shellfish are good sources of potassium, with about 400 to 500 mg per 3 oz. serving. Halibut, cod and rainbow trout are low in fat and calories as well. Other nutrients in seafood include high-quality protein, vitamin B-6 and vitamin B-12. Fatty fish, such as salmon, herring and sardines, and shellfish, such as oysters and clams, provide long-chain omega-3 fatty acids, which might lower your risk for heart disease.
Milk and Yogurt
Yogurt supplies about 500 mg of potassium per cup, and skim milk, buttermilk and chocolate milk each provide about 400 mg per cup. Potassium is essential for strong bones, and dairy products support bone health because of their calcium. Cheese is a dairy product that supports strong bones because of its calcium, but it is not healthy for your blood pressure because it is not a good source of potassium, and it is high in sodium and fat.
References
- U.S. Department of Health and Human Services: Dietary Guidelines for Americans, 2010
- Linus Pauling Institute Micronutrient Information Center: Potassium
- U.S. Department of Agriculture: Dairy and Egg Products
- U.S. Department of Agriculture: Finfish and Shellfish Products
- U.S. Department of Agriculture: Legumes and Legume Products
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