A russet potato is a starchy vegetable that you can bake, roast, grill or fry. You get a wealth of nutrients when you eat a russet potato. In addition to potassium, russet potatoes contain protein, fiber, iron, niacin, vitamin C and vitamin K. If you have low potassium or are looking for healthy foods to boost your potassium intake, a russet potato is a significant source of this nutrient.
Potassium
Potassium plays a role in the function of your cells, tissues and organs. Your body needs adequate amounts of potassium for heart function, muscle contraction and healthy digestion. Your skeletal system also relies on sufficient intake of potassium to work the way it's supposed to. The University of Maryland Medical Center notes that if you consume large amounts of salt, you likely need more potassium in your diet to maintain the proper balance of fluids. If you eat plenty of fruits and vegetables, you probably consume all the potassium you need.
Daily Intake
The amount of potassium you need each day depends on your age. Infants under the age of 6 months need 500 mg per day, and babies between the ages of 7 and 12 months need 700 mg each day. Children require 1,000 mg of potassium per day after they turn 1 and until they turn 2. Children between the ages of 2 and 5 need 1,400 mg of potassium per day, and children between the ages of 6 and 9 require 1,600 mg each day. Children over the age of 10 and adults need 2,000 mg of potassium on a daily basis, according to the University of Maryland Medical Center.
Potatoes
A russet potato is a healthy addition to your diet because it contains no fat and is also low in calories. Eat your potato with the skin to get the most nutrients from your meal. A medium-sized baked russet potato with the skin contains 952 mg of potassium. If you eat a large russet potato with the skin, you will consume 1,644 mg of potassium.
Tips
Avocados, bananas, apricots, tomatoes and kiwi fruit are among the many choices that add potassium to your diet. Meat and beans also contain a healthy dose of potassium. Serve your baked potato with salsa, avocado and a sprinkle of cheese for a potassium-rich meal. Top a baked potato with shredded chicken, pinto beans and tomato salsa for a nutritious meal that is high in potassium.
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