|
Potassium is a major dietary mineral that helps
balance your body's pH and body fluids. It's important for normal blood
pressure regulation (it works in opposition to sodium). It's also needed
for normal muscle growth, and for nervous system and brain function.
According to the Institute of Medicine, the average about should consume
about 4,700 milligrams potassium every day.
Your body's potassium levels may be affected by kidney disease,
diabetes, vomiting, as a side effect from certain medications,
fluctuating hormone levels, or as a side effect of certain medications.
Fruits and vegetables are the richest sources of potassium so you may be
getting plenty in your diet right now. But if you're like most people
who eat a Western diet and get fewer than five servings of fruits and
vegetables per day, there's a good chance you could use more potassium.
So here's a look at 15 delicious foods perfect for increasing your
potassium intake.
It's best to get your potassium from the foods you eat -- please don't
take potassium supplements without speaking with your health care
provider first.
|
|
Baked Potato
Baked potatoes totally rock the potassium world -- one medium baked
potato has more than 900 milligrams potassium. That potato is also a
good source of additional minerals and B vitamins and even a bit of
vitamin C and about four grams of fiber, for under 200 calories. |
|
|
|
Beet Greens
Beet greens are another heavy hitter - one cup of cooked beet greens has
over 1,300 milligrams potassium, and plenty of minerals, four grams of
fiber, 35 milligrams vitamin C, and 11,000 International Units of
vitamin A. All for less than 40 calories. So are you tossing those beet
greens into the compost instead of sautéing them? If so, you're missing
out on a ton of good nutrition. |
|
|
|
Baked Sweet Potatoes
Sweet potatoes are delicious and packed with vitamins and minerals,
including potassium. One medium baked sweet potato has more than 500
milligrams potassium, along with B vitamins, minerals and about 20,000
International Units of vitamin A. That sweet potato also has about four
grams fiber and only 100 calories. |
|
|
|
Bananas
Bananas are pretty well-known as a high-potassium food. And for good
reason -- one medium banana has more than 400 milligrams potassium. It
also has plenty of B vitamins, three grams fiber and about 100 calories. |
|
|
|
Prunes and Prune Juice
Prunes and prune juice are an excellent source of potassium. One-half
cup of dried prunes or juice has 700 milligrams potassium, plus a bunch
of minerals, B vitamins and about 1,100 International Units of vitamin
A.
|
|
|
|
Tomato Products
Tomatoes are a fair source of potassium, but when they're cooked and and
concentrated into sauces, stews and pastes, the amount of potassium goes
up quite a bit. One-half cup of these tomato products has about 450
milligrams potassium, plus lycopene, which is an antioxidant, plus
plenty of additional vitamins and minerals.
|
|
|
|
Dried Apricots
Dried apricots are high in potassium, with more than 1,000 milligrams in
a half-cup serving. They're also high in vitamin A, iron and niacin.
Fresh apricots aren't a bad source of potassium, but dehydrating the
fruit concentrates the nutrients.
|
|
|