Potassium is an important mineral for the body and can help regulate things like heart rate, blood pressure, and fluid balance. The daily value (DV) for potassium is 4700 mg for adults and children 4 years and older is 4700 mg. The FDA requires that the updated food label includes potassium content. If the food provides 20% potassium of the DV, it is considered a high source of the nutrient. There are many high potassium foods out there that we should eat more of! Check out this article to see learn about 10 of them that you should be getting in your diet.

1. Sweet Potato

Sweet potatoes are a great source of potassium as well as other vitamins and minerals. One large sweet potato contains around 941 mg of potassium, which is more than 25% of the recommended daily intake.

In addition to being high in potassium, sweet potatoes are also a good source of fiber, vitamin C, and beta-carotene. They are low in calories and fat, and they can help you feel full longer.

Sweet potatoes can be enjoyed in many different ways. They can be baked, mashed, or roasted. You can also add them to soups or stews.

If you are looking for a healthy and delicious way to increase your potassium intake, try adding sweet potatoes to your diet!

2. Cucumber

Cucumber is not only high in potassium but offers other benefits such as being low in calories and fat. This makes it a great choice for people who are trying to lose weight.

Cucumber is also a good source of vitamins C and K and fiber. It can help to hydrate the body and keep you feeling full.

Try adding cucumber to your salads or eating it as a snack with dips or dressings. You can also use it to make refreshing drinks like cucumber water or juice.

If you are looking for a high potassium food to eat more of, cucumber is a great option!

3. Pumpkin

Pumpkin is a great source of potassium. Just one cup of cooked, mashed pumpkin contains 564 milligrams of potassium.

Pumpkins are also a good source of fiber, beta-carotene (a precursor to vitamin A), and magnesium. All of these nutrients are important for maintaining a healthy heart.

In addition to eating pumpkin, you can also use it in recipes such as soups, stews, breads, and pies. You can even roast the seeds for a healthy snack. Try adding pumpkin to your diet today and enjoy the many health benefits it has to offer!

4. Avocado

If you’re looking to increase your potassium intake, avocados are a great option. A single avocado contains around 975 mg of potassium, which is more than twice the amount found in a banana.

Avocados are also a good source of other nutrients, including fiber, vitamin C, and vitamin K. They’re also low in sugar and calories, making them a healthy option for people who are watching their weight.

In addition to being eaten on their own, avocados can be used in a variety of recipes. They’re commonly used in salads and sandwiches, or they can be mashed and used as a spread on toast or crackers.

If you don’t like the taste of avocados, you can also find them in supplement form. Potassium supplements are typically taken in pill or powder form and can be found at most health food stores.

5. Salmon

Salmon is one of the best sources of potassium. A 3-ounce serving of salmon contains more than 700 milligrams of potassium. Salmon is also a good source of omega-3 fatty acids, which are beneficial for your heart health.

Aim to include more salmon in your diet to reach your daily potassium goal.

6. Bananas

When it comes to potassium, bananas are an excellent option. One medium sized banana (about 7 inches long) contains 422 mg. Bananas are a good source of dietary fiber, which can help to improve your digestive health. They are also low in calories and fat, making them a healthy snack choice.

Try to eat at least one banana daily as part of a meal or as a snack. You can also add bananas to smoothies or yogurt to boost nutrition.

7. Beets

Just one cup of cooked beets provides almost 10% of the recommended daily intake for potassium.

In addition to being high in potassium, beets are also a good source of fiber, folate, and antioxidants. All of these nutrients are important for maintaining good health.

There are many different ways to enjoy beets. You can roast them, steam them, or even eat them raw. Add them to salads, soups, or stews for extra flavor and nutrition.

8. Kale

If you are looking for a way to increase your intake of potassium, kale is a great option. Just one cup of kale contains about 700 mg of potassium. That’s almost twice the amount of potassium found in a banana! Kale is also a great source of vitamins A, C, and K. It also contains calcium, iron, and fiber.

Kale can be eaten raw or cooked. It can be used in salads, soups, or stir-fries. It is also a great addition to smoothies or juices.

9. Sardines

Sardines are a type of small, oily fish that are packed with nutrients, including potassium. 100g of canned sardines contains 397 mg of potassium. They are also an excellent source of protein, omega-3 fatty acids, vitamin D, and calcium.

Sardines are often considered to be a superfood due to their many health benefits. Studies have shown that they can help to improve heart health, cognitive function, and bone health.

Sardines can be enjoyed fresh, canned, or smoked. Try adding sardines to your next salad, pasta dish, or sandwich for a healthy and delicious meal.

10. Grapefruit

Grapefruits are a delicious and healthy way to get more potassium in your diet. This citrus fruit is packed with nutrients and antioxidants that can help boost your health.

One medium grapefruit contains over 700 mg of potassium, which is about 20% of the recommended daily intake. Eating grapefruits may also help reduce the risk of some chronic diseases, such as heart disease and stroke. The antioxidants in grapefruits can also help protect against cancer.

If you don’t like eating grapefruits on their own, you can add them to other dishes or smoothies. You can also find grapefruit juice at most grocery stores.

Courtney Simons
Courtney Simons is a food science professor. He holds a BS degree in food science and a Ph.D. in cereal science from North Dakota State University. He also holds Masters degrees in both Environmental Science and Instructional Design from Wright State University.
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