Potassium and the Foods Its Found In
Potassium is an important part of our diets. It helps us maintain normal function of the heart and nervous system. It is recommended that adults with an average amount of activity get about 3,500 mg of potassium a day with toddlers taking in 3,000 and teenagers needing as many as 4,700 mg a day. For many of us it isn't important for us to measure how much we are taking in. However, if you are wanting to make sure that you are getting enough potassium or worried that you kids aren't getting enough potassium here are the foods that contain a lot of potassium.
Fruits and vegetables
Most of us know that bananas contain a large amount of potassium and that they are good for us. But potassium is available in a lot more fruits and vegetables then just that!
Dried Fruits: Raisins, dried apricots, dates, figs, prunes, and currants are all high sources of potassium.
Juices: Orange juice as well as canned prune juice, apple juice, and grapefruit juice are all good sources of potassium.
Fruits and vegetables: Apricots, potatoes (especially baked potatoes in the skin), bananas, avocados, beets, Brussel sprouts, melons including cantaloupe and honey dew, kiwi, oranges, pears, plums, spinach, winter squash, and broccoli are all excellent sources of potassium. Tomatoes also contain potassium and a wide range of canned tomato products can also add potassium to your diet including canned tomato sauce, tomato puree, and tomato paste.
Many fruits and vegetables contain a good amount of potassium and should be a large part of the diet. You can get a good portion of your daily potassium by consuming a diet that includes an adequate amount of fruits and vegetables. It is recommended that people eat five or more fruits and vegetables each day.
Whole grains are also a good source of potassium. Any foods that contain them are good for you and include whole grain cereals and breads. Some examples are bran wheat, all bran, wheat germ, bran flakes, and other whole grains.
Several protein foods contain a large enough amount of potassium to comment about it. They include seeds and nuts, fish, veal, and legumes such as beans, peas, and lentils.
Dairy products such as milk, cheese, yogurt, and even ice cream have potassium in them as well. It is healthiest to consume them in low fat options.
Over all people can get enough potassium by eating a balanced diet that contains fruit, vegetables, whole grains, healthy proteins, and dairy foods. Eating these foods are good for you in a wide range of ways and best for getting all of your vitamins and minerals.