Increasing your potassium intake can help you lower your blood pressure, according to Harvard Medical School. Aim to get at least the daily value of 3,500 milligrams from your diet each day. Potassium citrate is the form of potassium that is often found naturally in foods. It's also sometimes used as a food additive to stabilize foods and regulate their acidity levels.
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Prunes, avocados, apricots, orange juice, bananas and cantaloupe are high in potassium, with more than 300 milligrams per serving, and raisins, peaches, nectarines, apples, grapefruit juice, strawberries and oranges provide a moderate amount, with between 100 and 300 milligrams per serving. Blueberries, grapes and applesauce also provide a small amount of potassium.
Beans, dark leafy greens, baked potatoes with skin, squash and mushrooms are among the best vegetable sources of potassium. Each cup of beans contains between 15 and 30 percent of the DV for potassium, depending on the type you choose. A cup of cooked spinach or Swiss chard, a medium baked potato or a cup of baked Hubbard or acorn squash will give you more than 20 percent of the DV. Other vegetables high in potassium, with at least 300 milligrams per serving, include sweet potato, tomato, celery and carrot juice.
Peas, broccoli and beets contain a moderate amount of potassium, with between 100 and 300 milligrams per serving, and corn and black olives provide a small amount as well.
Protein Sources and Other Foods
Fish and yogurt tend to have the highest potassium levels among protein-rich foods. Yogurt has between 11 and 24 percent of the DV for potassium per cup, and fish has between 10 and 15 percent of the DV per 3-ounce serving. Chicken and nonfat milk are also high in potassium, and pork, ham, lamb and beef provide a moderate amount. Processed meats, such as bacon, corned beef and bologna, eggs and American cheese tend to be low in potassium.
Nuts and molasses are high in potassium, peanut butter has a moderate amount of potassium and butter has trace amounts of this essential mineral.
As an Additive
Processed foods often contain potassium citrate as an additive. Beverages, in particular, tend to contain this additive, including hot beverages, dairy-based drinks, infant formulas, alcoholic beverages and water-based beverages, such as sports drinks and energy drinks. Fish products, sugars and syrups, salt substitutes, pasteurized dairy products, cheese, sherbet, processed vegetables, breakfast cereals, candies, pastas, processed rice products, soybean products, bakery products, processed meats, condiments and seasonings, soups and prepared foods may all contain potassium citrate as well.