Potassium is a mineral that helps control the electrical metabolism of cells. It plays a critical role in the proper function of the kidneys as well as in controlling blood pressure and mineral balance in the body. It helps to create the proper pH balance between acids and bases, contributes to the synthesis of amino acids into proteins, and aids in the building of healthy muscle.The recommended daily serving of potassium is 4,700mg, according to the National Institutes of Health (NIH). Getting enough potassium in your diet is easy, because many foods contain this important mineral.
Vegetables
Baked sweet potatoes are one of the richest food sources of potassium, according to the U.S. Department of Health and Human Services. White potatoes are also cited as being potassium-rich by the U.S. National Library of Medicine and the NIH, with most of the mineral being found in the skin. Additional sources of potassium are found in broccoli, lima beans, tomatoes, winter squash and peas. Leafy greens such as spinach, Swiss chard, kale and beet greens provide high amounts of potassium, as well.
Fruits
Fruits with high amounts of potassium include cantaloupe, citrus fruits, dried apricots, prunes and kiwi, with bananas being at the top of the list. Prune juice contains high quantities of potassium and provide another excellent source for this key mineral.
Proteins
According to the NIH, some excellent sources of potassium are found in fish such as salmon, cod and sardines, canned clams, yellowfin tuna, rainbow trout and flounder. Pork is also an excellent source of potassium. Meats, chicken and soy products are all good sources, as well.
Dairy Products
The dairy section is another place to find potassium-rich foods, with yogurt supplying the highest amount, followed by non-fat yogurt, milk and buttermilk. Cheese also contains potassium.
Nuts and Seeds
Nuts and seeds provide potassium in varying amounts. Sunflower and sesame seeds, hazelnuts, almonds, filberts and cashews are all rich sources.
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