Good sources of potassium include fish, certain fruits, dark leafy greens, low-fat milk and potatoes, notes Everyday Health. Other foods high in potassium include certain beans, acorn squash and sun-dried tomatoes. Potassium aids in controlling body fluids and blood pressure levels, removing wastes from the body, and functioning of the muscles.
Leafy greens, including spinach and Swiss chard, provide 800 to 1,000 milligrams of potassium, states Everyday Health. An avocado and one ripe banana contain 900 and 400 milligrams of potassium respectively. Just like greens, the fruits are enriched with vitamins and fiber. Dried fruits such as dried apricots, dried figs and dried peaches offer about 1,500 milligrams of potassium.
A cup of dried tomatoes or tomato products, including tomato sauce and tomato paste, contains at least 1,800 milligrams of the nutrient, states Everyday Health. Additionally, dried tomatoes aid in boosting the immune and digestive systems. One potato is packaged with about 900 milligrams of potassium. Kidney beans, lima beans, soybeans, pinto beans and white beans are high-potassium foods. A cup of kidney beans contains at least 600 milligrams of potassium.
Salmon, Pacific cod, tuna and halibut are fish that provide high amounts of potassium, vitamin D and omega-3 fatty acids, adds Everyday Health. Chicken, turkey and red meat are good sources of potassium as well. One cup of nonfat milk is enriched with about 400 milligrams of potassium. Individuals should ensure that they take 4,700 milligrams of the mineral every day.