Potassium is considered a macromineral by the National Institute of Health since the human body needs large amounts of it in order to operate effectively. Potassium is an essential mineral that plays a part in metabolism and body functions. Eating a well-balanced diet consisting of potassium-rich foods is the recommended way for the average person to acquire this nutrient.
Fruits
Varieties of fruits, including the dried and fresh versions, can contain respectable amounts of potassium. The National Institute of Health states that dried fruits usually contain more potassium than fresh versions. This includes dehydrated apricots, plums (known as prunes when dehydrated), dates, raisins, currants, peaches, bananas, dates, figs, pears, apples and lychee fruits according to nutritiondata.com. The largest amount of potassium is found in dehydrated apricots. A one cup serving of these fruits contains 2,202mg of the nutrient and/or 63 percent of the daily recommended allotment of potassium.
Other fruits that are considered potassium-rich sources include avocados, cantaloupe, kiwi and citrus fruits. Citrus fruits include oranges, grapefruit, tangerines, lemons and limes. Juices and/or powders made from raw fruit are also rich sources of potassium.
Spices
Potassium is found in a multitude of spices claims nutritiondata.com. The largest amount occurs in freeze-dried parsley. A 1 oz. serving size of this spice will contain 1,764mg of the nutrient and supply 50 percent of the recommended daily allotment of potassium. Dried and fresh parsley are also rich sources. Other spices that have notable amounts of potassium in them include coriander leaf (otherwise known as cilantro), chervil, tarragon, basil, chives, dill weed, turmeric and paprika.
Seafoods
Abundant amounts of potassium are found in a variety of fish and shellfish. These include dried or cooked mollusks such as clams, oysters, octopus, scallops, mussels and cuttlefish. Fish containing the nutrient include halibut, grouper, herring, mackerel, varieties of trout (such as striped and/or lake), anchovies, striped mullet, sable fish, butter fish, dolphin fish, ling cod, monk fish, tuna and snapper. The largest amount of potassium is found in wild Atlantic salmon. A standardized serving size of 3oz. contains 534mg of the nutrient. This amount will supply 15 percent of the daily recommended allotment of potassium.
Cereal Grains
Cereal grains can contain potassium. Cereal grains (sometimes known as whole grains) contain soluble fiber which can help improve cardiovascular health. This is why the American Heart Association classifies them as heart-healthy foods. Cereal grains include oats, oat bran, buckwheat, barley, brown rice, triticale, rice bran, durum wheat, rye, whole wheat, wheat bran, kamut, amaranth and bulgur. According to nutritiondata.com, one of the largest amounts of potassium is found in oat bran. 532mg is in a 1 cup serving of raw oat bran. This amount supplies 15 percent of the daily recommended allotment. Flours made from the grains also contain potassium.
Vegetables
Peas, broccoli, potatoes (both white and sweet varieties), winter squashes and tomatoes all contain potassium. The National Institute of Health claims that potato skins are especially high in the nutrient.
Member Comments