Potassium is a mineral commonly found in most foods that is essential to the proper function of human body. Like sodium and calcium, it is an electrolyte and helps to regulate muscle and cardiovascular activity, blood pressure and other physiological functions. A lack of potassium in the diet can produce an irregular or rapid heart rate, muscular cramping, weakness and fatigue. The average adult recommended intake of potassium is about 2,000mg per day. Much of this can be obtained through drinks which include milk, beverages with fruit and vegetable juices.
Milk
Milk, whether whole, 1 percent, 2 percent or nonfat, contains a significant portion of potassium. A single cup of any type of milk contains between 370 and 410mg of available potassium.
Fruit Drinks
Prune juice has the highest level of potassium of any fruit juice with more than 700mg in every cup serving. Juices or smoothies made from papaya, cantaloupe, honeydew melon, banana or mango will also be high in potassium. A 1 cup serving of this movie made from these fruits can have between 350 and 750mg of potassium. Citrus juices, such as orange or grapefruit juice are considered to be an good sources of potassium. Just 1/2 cup of orange juice can deliver up to 250mg of potassium.
Vegetable Juices
Tomato juice also contains large quantities of potassium. A 1-cup serving of tomato juice can provide over 500mg of potassium. A serving of 1 cup of carrot juice offers 250mg of potassium. V8 juice is also a good source of potassium with around 450mg per 8 oz. serving.
Warning
Contrary to popular belief, sports drinks, such as Gatorade, Powerade and All Sport provide relatively little dietary potassium. These drinks usually have just 30 to 50mg of available potassium per serving.
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