Potassium is an essential electrolyte. Along with sodium, chloride, calcium, and magnesium, it helps your body to conduct electricity. It is also a mineral vital for the proper function of your kidneys, heart, muscles, nerves, and digestive system. Many foods are rich in potassium, including meat, some fish, dairy, fruits and vegetables. Plant foods also supply essential vitamins, other minerals and powerful antioxidants.
Dosage
Adult males and females over the age of 19 should obtain 4,700 mg of potassium each and every day. Adolescents over 14 years old should also receive 4,700 mg of potassium per day. Children from 4 years old to 8 years old should consume 3,800 mg a day, while children from ages 1 to 3 only need 3,000 mg each day. Women who are breast feeding require higher doses of potassium -- 5,100 mg per day.
Leafy Greens
If you make a salad packed with a variety of leafy green vegetables, it will be loaded with potassium. Make sure to add amaranth leaves, as they provide 846 mg of potassium in one cup as well as a high concentration of vitamin A. Bok choy is also rich in potassium, supplying 631 mg in one cup. Other leafy greens that provide more than 100 mg of potassium in a single cup serving include cabbage, Chinese cabbage, Chinese broccoli, spinach and kale. Swiss chard is an exceptionally rich leafy green in potassium, containing 961 mg in one cup.
Other Vegetables
If you go out for sushi, order rolls wrapped in seaweed to get an extra dose of potassium. Spirulina, or seaweed, is loaded with potassium, providing your body with 1,527 mg in one cup serving. Pumpkin is also rich in potassium, containing more than 550 mg per cup. Dr. Jonny Bowden lists pumpkin as one of his top ten weight-loss superfoods because it is high in fiber and low in calories. Potatoes, sweet potatoes, parsnips, French beans and taro provide more than 500 mg of potassium per cup as well.
Fruits
Replace sugary desserts for fruit smoothies to receive extra potassium and other nutrients. Make a mixed berry smoothie with your choice of blackberries, blueberries, black currents, boysenberries or raspberries, which all provide more than 100 mg of potassium per cup serving. If you need a large dose of potassium, opt for bread fruit or avocado, because they each contain more than 900 mg per serving. Avocados also supply your body with healthy monounsaturated fats. Additional fruits that provide potassium include cherimoya, cherries, chinesepear, grapefruit, guava, kiwi, lychee, papaya and passionfruit.
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