Your doctor may recommend you get more potassium if you regularly experience muscle cramps or if your blood pressure is higher than it should be. Potassium forms an important role in the DASH -- or Dietary Approaches to Stop Hypertension -- meal plan, which focuses on vitamin-rich fruits and vegetables, as well as foods high in fiber and potassium, to help stabilize blood pressure. For people with depleted potassium levels, several fruits come to the rescue, bringing the additional heart-healthy bonus of high fiber and vitamins.
Bananas
A medium-sized banana provides 12 percent of the potassium you need each day, according to USDA figures. A 1-cup serving mashed banana, useful for baking or smoothies, delivers 23 percent of the daily value, or DV, for potassium. Bananas are also high in fiber, vitamin C and vitamin B-6.
Dried Fruits
Dried fruits are especially high in potassium, with apricots and prunes leading the pack. The two fruits offer about 40 percent of the potassium you need each day in every cup. Dried grapes are also high in the mineral; raisins and currants each contain about 37 percent of the DV for potassium in every 1-cup serving. Dates and figs provide 30 percent of the DV for potassium with each cup of dried fruit. A 1-ounce serving of dried coconut gives you 4 percent of the DV for potassium. Dried fruits are good sources of fiber as well as potassium, but their high sugar content also translates into more calories and carbohydrates than are contained in fresh fruits.
Avocados
Each cup of mashed avocado delivers 32 percent of the DV for potassium. The fruit is also a good source of healthy fats, fiber, vitamin C, folate, zinc and copper. If you are watching your saturated fat and calorie intake, consider sacrificing some of these vitamins and minerals for a smaller portion size. A cup serving of mashed avocado also has 368 calories, as well as about one-quarter of your recommended allotment of saturated fat for the day.
Juice
Not surprisingly, fruits that are high in potassium are also high in the mineral when juiced. In some cases, the potassium content is even higher in juice than in the fruit. Prune juice provides 15 percent of the recommended daily amount of potassium in each 6-ounce serving. The tomato, which is botanically a fruit, produces juice that contains 12 percent of the DV for potassium. Orange juice delivers 11 percent of the DV for potassium.
Nectarines and Peaches
A medium-sized nectarine offers 8 percent of the DV for potassium, as does the related peach. Nectarines and peaches are also high vitamins A and C, as well as fiber. Eat the edible skins for maximum fiber content.
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