Spinach, banana, sweet potato and avocado are fruits and vegetables high in potassium, according to Women’s Health. One cup of spinach has 839 milligrams; one medium banana has 422 milligrams; a medium sweet potato has 542 milligrams; and half an avocado has 487 milligrams of potassium.
Cooked beets and beet greens, broccoli, Brussels sprouts, dried apricots and parsnips are also very high in potassium, notes WebMD. Low potassium fruits and vegetables are apples, blueberries, cabbage, carrots, pineapple and squash. An adequate daily level of potassium is about 4,700 milligrams, according to Healthline.
Potassium is an essential mineral in the cells that helps muscles contract; maintains fluid balance and normal blood pressure; and regulates heartbeat, explains WebMD. It may reduce the risk of kidney stones and bone loss due to aging. A deficiency can cause fatigue, muscle cramping, dizzy spells and heart palpitations, adds Women’s Health.
Studies show that for every 1,000 milligram per day increase in dietary potassium, stroke risk dropped by 11 percent, according to Healthline. Patients taking diuretics should have annual tests to ensure that their potassium levels are normal. If not, a supplement may be prescribed. Individuals with normal potassium levels and kidney functions should get their potassium through food choices.