Potassium is an important mineral for the body, and an adult needs about 3,500 milligrams a day. Potassium, along with sodium and chloride, helps make electrolytes, which help to form body fluids. It is also critical in heart health and can actually help and prevent and improve high blood pressure. Eating healthy and being knowledgeable about what foods are the best sources of potassium are important.
Proteins are an excellent source of potassium. Roasted turkey (dark meat) provides 259 milligrams in a 3-ounce serving. A 3-ounce serving of broiled or baked salmon offers 319 milligrams of potassium, and a 3-ounce serving of lean beef offers 224 milligrams. These meats, when paired with high-potassium vegetables and fruits, can boost your potassium level. If you are a vegetarian, the National Library of Medicine reports that eating a veggie burger can provide extra potassium.
Potatoes and Tomatoes
Baked potatoes and baked sweet potatoes are both good sources of potassium. One plain baked potato without any condiments provides 1,081 milligrams of potassium, and a medium-sized sweet potato offers 694 milligrams. Tomatoes also are a source of potassium; a regular-sized tomato provides 400 milligrams. One cup of tomato sauce provides 909 milligrams of potassium, and a fourth cup of tomato paste provides 664 milligrams. Making spaghetti and meatballs or a vegetable soup with tomato paste and potatoes can enhance your family’s intake of potassium.
Fresh and Dried Fruits
According to Drugs.com, fresh fruit can be a wonderfully healthy and tasty way to get extra potassium. One papaya offers 781 milligrams of potassium and actually offers more than a small banana, which as 467 milligrams. Melons also are a good source of potassium, with cantaloupe offering 494 milligrams and honeydew offering 461 milligrams in a 1-cup serving. Dried fruit is also rich in potassium. One cup of raisins has 1,089 milligrams of potassium, while prunes offer 828 milligrams in a 1-cup serving. Five dried dates offer 271 milligrams of potassium, and two dried figs have 271 milligrams. Snacking on these dried fruits by themselves or baking them in breads can provide the extra potassium you need.