Fresh fruits and vegetables are many which rich in potassium such as:
- Bananas, oranges, cantaloupe, honeydew, apricots, grapefruit (some dried fruits, such as prunes, raisins, and dates, are also high in potassium)
- Cooked spinach
- Cooked broccoli
- Sweet potatoes
- Leafy greens
A good choice is also juice from potassium-rich fruits such as:
- Orange juice
- Tomato juice
- Prune juice
- Apricot juice
- Grapefruit juice
Some of the dairy products, such as milk and yogurt, are high in potassium and low-fat or fat-free is best.
Potassium is also present in some fish such as:
Beans or legumes which are high in potassium such as:
- Lima beans
- Pinto beans
- Kidney beans
Other foods that are rich in potassium may include:
- Salt substitutes (read labels to check potassium levels)
- Meat and poultry
- Brown and wild rice
- Bran cereal
- Whole-wheat bread and pasta
How Much Potassium is Needed
4,700 milligrams (mg) of potassium every day should be consumed. This goal is not met by most Americans.
If having kidney disease then the potassium requirements may be different and should get less potassium than the 4,700 mg guideline. If the kidneys don’t function well, too much potassium could stay in the body, causing nerve and muscle problems. If having a kidney disease and the doctor hasn’t already instructed about potassium limit, then ask about it.
For a long period of time, potassium wasn’t listed on the Nutrition Facts food labels of food items which were packaged. But in 2016, the rules of Nutrition facts were changed, and potassium will now be listed. Food labels needs to be updated by companies on or before January 2020. Tracking potassium intake for better health would be made easier
Need For Potassium
For beginners, it helps the blood pressure which is done in two different ways:
- Firstly, with the help of kidneys, potassium helps in removing extra sodium from the body through the urine. This is a good thing, because high blood pressure can be caused by too much sodium
- Secondly, potassium helps the walls of the blood vessels for relaxing or loosening up. When they’re too tense or rigid, high blood pressure can be led to, which can cause heart Potassium is good for your heart is consumed enough.
For good muscle health, enough potassium is required so that the muscles can flex or contract the way they should. And the nerves to function well potassium is needed.