Foods To Eat To Build Up Potassium

Potassium is an essential mineral and electrolyte. According to the American Heart Association potassium is essential to growth and maintenance, proper cell and body fluid balance, muscle contraction, nerve stimulation and some cellular enzyme functioning. According the book "Understanding Nutrition" by Ellie Whitney and Sharon Rolfes, potassium deficiency is most often caused by loss of potassium from the body versus lack of consumption. These losses can be due to vomiting, diarrhea, diabetic acidosis and dehydration, as well as by the use of certain medications such as diuretics, strong laxatives and steroids. In the case of a potassium deficiency a physician may recommend consuming foods with high potassium to build up the body's potassium levels. The University of Maryland Medical Center states that a potassium rich heart-healthy diet includes vegetables, fruits and legumes.

Vegetables

Vegetables are not only a high source of potassium but also contain high amounts of vitamins, other minerals, fiber and antioxidants and are low in calories. They are considered a nutrient-dense food because of the plentiful nutrients provided per calorie consumed. The American Heart Association recommends eating four to five servings of vegetables per day for those following a 2,000 calorie diet. Vegetables that contain the most potassium include (serving size, milligrams [mg] of potassium) cooked palm hearts (1 cup, 2,637), sundried tomato (1 cup, 1,851), cooked Swiss chard (1 cup, 961), amaranth leaves (1 cup, 846), cooked from dry lentils (1 cup, 731), baked sweet potato (1 potato, 694), tomato paste (1/4 cup, 664), beet greens (1/2 cup, 655), cooked bok choy (1 cup, 631), baked potatoes (1 potato, 610), cooked acorn squash (1/2 cup, 538), cooked broccoli (1 spear, 527), cooked from frozen artichoke hearts (1 cup, 444), cooked okra from frozen slices (1 cup, 431), arugula (1/2 cup, 425), cooked spinach (1/2 cup, 419) and cooked from frozen kale (1 cup, 417).

Fruits

Fruit is a rich source of potassium, vitamins, fiber, antioxidants, and other minerals. Fruits generally have a favorable nutrient-to-calorie ratio making them a nutrient-dense food. The American Heart Association recommends eating four to five servings per day for those following a 2,000 calorie diet. All fruits contain potassium, but the fruits that contain the most include (serving size, mg of potassium): pomelos (one each, 1,350), dried peaches (10 each, 1,295), raisins (1 cup, 1,086), breadfruit (1 cup, 1,078), Florida avocados (one each, 1,067), dried pear halves (10 each, 933), cantaloupe (1/2 melon, 737), cooked plantains (1 cup, 716), dried prunes (10 each, 615), dates (10 wholes, 544), jackfruit (one cup, 500), dried apricots (1/4 cup, 520) and bananas (one each, 422).

Nuts, Seeds, and Legumes

Nuts, seeds and legumes provide the body with protein, fiber, potassium, vitamins, other minerals and essential fats. Nuts, seeds and legumes tend to be higher calorie foods than either fruits or vegetables due to the fat, protein and carbohydrate content (legumes especially have higher carb content). However, legumes are an excellent choice for a heart healthy diet because the fats are predominately unsaturated ("good") fats and its a good source of protein. The American Heart Association recommends eating four to five servings per week for those following a 2,000 calorie diet. Nuts, seeds and legumes that contain the most potassium include (serving size, mg of potassium) dry roasted almonds (1 cup, 1,029), oil-roasted cashews (1 cup, 822), chestnuts (1 cup, 847), dry roasted pistachios (1 cup, 1,331), roasted pumpkin kernels (1 cup, 1,830), adzuki beans (1/2 cup, 612), great northern beans (1 cup, 692), navy beans (1 cup, 670) and soybeans (1/2 cup, 1,173).
All potassium quantities were compiled from Appendix H in "Understanding Nutrition" by Ellie Whitney and Sharon Rolfes. The data in the food composition tables is compiled from and supported by more than 1,300 references.