Potassium Food Sources

Potassium is a mineral that is present in many foods. Most of the healthy people consume plenty of this dietary mineral through their diet. Certain people need to maintain a control on the intake of potassium due to illness, whereas some people require to increase the levels of potassium in their body by including food sources, rich in this mineral, in their diet. Along with sodium and calcium, potassium is an essential mineral salt that is required by humans for the proper growth and functioning of the nervous system, heart, kidneys, adrenal glands and for maintaining a proper balance of fluids in the body. Potassium also plays an important role in the metabolism and aids in the normal functioning of cells. It maintains a pH balance and promotes the proper secretion of hormones, thus preventing hormonal disorders. There are many potassium foods that are easily available. Hypokalemia or a deficiency of potassium in the diet can lead to various health disorders. In order to lead a healthy lifestyle, one must include food sources high in potassium. Let's take a look at the list of foods having potassium.

Foods High in Potassium

A person who has low potassium in the body, may be advised by the doctor to take foods that are rich in potassium. The recommended dietary allowance (RDA) of potassium is approximately 3500 grams per day. Given below are a few potassium sources, with the required amounts, that are mandatory and must be included in the diet.

Food Sources	Content of Potassium
Bananas (1 medium)	400 mg
Kiwi (1 medium)	250 mg
Apricots (10 medium)	810 mg
Black currants (5 medium)	720 mg
Prunes (5 medium)	250 mg
Figs (five)	540 mg
Avocados (5 ounces)	540 mg
Watermelon (1 slice)	150 mg
Dates (fifteen)	550 mg
Honeydew melon (10 ounces)	460 mg
Raisins (5 ounces)	540 mg
Cantaloupe (10 ounces)	490 mg
Apple (1 medium)	150 mg
Fresh strawberries (10 ounces)	250 mg
Mango (1 medium)	200 mg
Orange (1 medium)	230 mg
Pomegranate (1 medium)	200 mg
Peach (2 medium)	250 mg
Pear (1 medium)	175 mg
Papaya (1 medium)	780 mg
Plantain (1 medium)	890 mg
Soy beans, boiled (1 cup)	510 mg
White beans (10 ounces)	1,190 mg
Lima beans (8 ounces)	950 mg
Pinto Beans (8 ounces)	800 mg
Baked Beans (8 ounces)	750 mg
Black-eyes peas (8 ounces)	700 mg
Kidney Beans (8 ounces)	355 mg
Jerusalem artichokes (10 ounces)	595 mg
Raw lettuce (1 leaf)	20 mg
Raw radish (1 medium)	10 mg
Cucumber (1 large)	445 mg
Raw tomatoes (1 large)	530 mg
Raw baby carrots (1 medium)	350 mg
Cauliflower (5 ounces)	150 mg
Lentils (8 ounces)	730 mg
Cabbage (5 ounces)	150 mg
Sweet Potatoes (with skin) (8 ounces)	510 mg
Beet Greens (8 ounces)	1,310 mg
Spinach (steamed) (4 ounces)	415 mg
Potatoes (1 medium)	1,085 mg
Canned salmon (4 ounces)	410 mg
Cooked tuna (3 ounces)	485 mg
Halibut (3 ounces)	490 mg
Trout (3 ounces)	385 mg
Mollusk, clams (5 ounces)	535 mg
Cod (3 ounces)	440 mg
Chicken (3 ounces)	220 mg
Beef (5 ounces)	265 mg
Pork (3 ounces)	360 mg
Dried mixed fruit	880mg
Brazil nuts (2 ounces)	340 mg

Consuming potassium rich foods will help in proper maintenance of the body. Eat a healthy diet to avoid the deficiency of potassium. But you must remember that excess of potassium in the body can also lead to complications. So take potassium in the required quantities only. Hope you found this article on potassium food sources informative. Eat healthy and take care!