What Are Good Food Sources of Potassium?


Quick Answer

Sweet potatoes, bananas, tomato sauces, yogurt and beans are all excellent food sources for potassium. Additionally, prunes, clams, soybeans, and orange-colored fruits and vegetables like carrots and orange juice provide high quantities of potassium.

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Full Answer

Potassium is a vital mineral that works to protect blood vessels by keeping their walls from thickening. It also helps to regulate body fluid levels, support waste excretion, and muscular and nervous system functions. Those suffering from potassium deficiency may experience bouts of fatigue, depression, insomnia and muscular weakness. A number of cardiovascular problems may arise out of deficiencies of the mineral. However, too much potassium can be problematic, particularly for kidney patients.

Boosting potassium intake to the minimum daily requirement of 4,700 milligrams can reduce an adult person's risk of stroke by up to 21 percent. Getting potassium from healthy food sources is preferable to supplements, which tend to provide too much of the mineral and can be dangerous.

Other foods that can help provide the recommended intake are russet potatoes, sun-dried tomatoes, kidney beans, avocados and milk. Dried fruits, such as peaches, figs, raisins and apricots, are high in potassium and make a great snack. Fish, such as salmon, tuna and flounder, and dark leafy greens, such as spinach and bok choy, are healthy sources of the mineral and provide other heart-healthy benefits as well.

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