What Are the Best Sources of Potassium?

What Are the Best Sources of Potassium?
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Benefits of Potassium

Potassium, like all of the essential nutrients, must be consumed through food sources and possibly supplements, and is necessary for the proper functioning of the body. Without enough of it the body cannot thrive and problems will manifest. What is the role of potassium in the body? What are the signs of a deficiency? What are the best sources of potassium to include in your diet?

Potassium is most well-known as a mineral for cardiovascular health. It is needed to maintain a normal heart rhythm, but more importantly it balances with sodium in the body. Studies have shown that a low-potassium diet can be a contributing factor in high blood pressure — so too is a diet that is high in sodium. High blood pressure is a major risk factor for heart disease. By increasing your intake of potassium and ideally lowering your sodium consumption as well, you can help your blood pressure reach a normal level.

This mineral is also important for a healthy nervous system, for proper muscle contraction, and for the proper utilization of calcium. Regulating the transfer of nutrients between cell membranes, adequate levels are so important for overall well-being. Signs of a deficiency include nervousness, depression, acne, very dry skin, insatiable thirst, high cholesterol, water retention, constipation, muscular cramps, and low blood pressure.

Which Foods Are High in Potassium?

According to US Department of Health and Human Services, a healthy diet includes 4,700 mg of potassium each day. While this mineral is found in many foods, from dairy products to whole grains, many people are not getting enough. At the same time many people are exceeding their daily sodium intake, even further upsetting the sodium-potassium balance. A high salt diet, a high stress lifestyle, tobacco and caffeine use, and the use of diuretics can all increase the need for potassium.

The following are all very good sources of potassium:

  • Beet greens, 1/2 cup cooked — 655 mg

  • Spinach, 1/2 cup cooked — 419 mg

  • Potato, one baked with skin — 610 mg

  • Sweet potato, baked with skin — 694 mg

  • Winter squash, 1/2 cup cooked — 448 mg

  • Banana, one medium — 422 mg

  • Apricots, one ounce dried — 325 mg

  • Raisins, one ounce dried — 212 mg

  • Figs, one ounce dried — 190 mg

  • Yogurt, one cup — 579 mg

  • Clams, three ounces, canned — 534 mg

    carrot juice

  • Halibut, three ounces — 490 mg

  • White beans, 1/2 cup cooked — 595 mg

  • Soybeans, 1/2 cup cooked — 443 mg

  • Lima beans, 1/2 cup cooked — 484 mg

  • Carrot juice, 3/4 cup —517 mg

  • Prune juice, 3/4 cup — 530 mg

  • Tomato juice, 3/4 cup — 417 mg

Balance and Well-Being

Eating a healthy, well-balanced diet is a great way to supply plenty of this invaluable mineral for your body. Use this list of some of the best sources of potassium for a reference, but in general make sure you are eating a variety of green leafy vegetables, root vegetables, fruit, beans, and seafood. It is not necessary to take supplements to ensure proper nutrition, only to eat well and to make variety a priority.

References

“Sodium and Potassium.” (US Department of Health and Human Services) <www.csrees.usda.gov/nea/food/pdfs/hhs_facts_sodium.pdf>

Nutrition Data https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1838/2

Balch, Phyllis A. “Prescription for Nutritional Healing.” Fourth Edition (Penguin Books, 2006).

photo by Kristen Taylor

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