Best food groups: Vegetables, dairy, fish, fruits
Also consider: Tomato paste, puree, and sauce; bananas and plantains; tropical trail mix; halibut; tuna; cod; chocolate milk
What is potassium and why is it so important? Without it, our heart would cease to beat! Potassium is one of the most important minerals, as it is required by every cell to function properly. Potassium helps keep our body's pH levels perfectly balanced—not too acidic, not too alkaline. Deficiencies in potassium have also been attributed to heart arrhythmias, muscle cramps and weakness, high blood pressure, glucose intolerance, kidney stones, bone loss, cardiovascular disease, stroke, and death.
Did you know? Some SAD (standard American diet) facts: The average American adult consumes only 2,750 mg of potassium daily—about 58 percent of what is considered an adequate intake. So, if you are like most, you may need up to an additional 2,000 mg of potassium every day. Of course, this will vary, depending on your intake and unique needs. Those who are on prescription drugs, such as potassium-wasting diuretics for controlling fluid balance and blood pressure, or who are experiencing diarrhea or vomiting, or who sweat excessively, may require higher levels.
How much is enough?
The DV for potassium is 3,500 mg, based on a 2,000-calorie diet.
Consuming very high levels of potassium has been linked to heart attacks!
To date, no UL for potassium has been established, and rarely has excessive potassium been achieved through dietary intake alone.
Supplements: Potassium can be found in multivitamins, individual supplements, and sports beverages. The highest dose available is 99 mg. Ingesting too much potassium can be life threatening, so you should always consult your doctor or registered dietitian before taking supplements containing potassium.
1. Beet Greens
Beet greens are an excellent source of potassium. Ten to 15 percent of the population may have a red or pink tinge in their urine after eating beet greens. This harmless condition is known as beeturia, whereby some people may not be able to break down the flavonoid betacyanin, the pigment that causes the color change. The same effect may be had by eating the beets themselves.
2. White Beans
Whether purchased dried and cooked or ready-to-eat in the can, white beans contain the same nutrition value . White beans are an excellent source of potassium.
Did you know?
Did you know that French fries also provide a good source of potassium (731 mg in a medium-size serving)? Yes—fries have as much potassium as lentils, and believe it or not, more than a medium-size baked potato! And yes, traditional fries also bring along extra fat and sodium, but that can be controlled: Quick-frozen fries can be baked to avoid extra oil, and just a bit of salt can do the trick. Bottom line—French not-fried fries can be a healthy choice for getting potassium into the diet. PS: If you make them yourself, eat the skin! You will find lots of potassium and 50 percent of the vitamin C located in the skin of the potato. Total shocker!
3. Soybeans
Yes, here it is again, the wonder bean . Soybeans are nearly the top of the list when it comes to supplying potassium.
4. Lima Beans
Besides being an excellent source of heart-healthy potassium and fiber , lima beans may also offer anticancer properties, as they are rich in the phytochemicals coumestrol and saponin.
5. Spinach
Spinach is probably one of the best vegetables on earth for the heart. Besides all of its vitamins and minerals like potassium , the flavonoids and nitrates in spinach help lower blood pressure and keeps blood flowing through arteries that feed the heart and every other part of the body. A randomized study supports that subjects who ate spinach had improved endothelial function: lower blood pressure.
6. Sweet Potato
Besides potassium and a host of other vitamins and minerals , sweet potatoes, especially the purple varieties, are also rich in carotenoids and anthocyanins. This combination of plant nutrients plus potassium helps assist in lowering blood pressure and improve heart health.
7. Lentils
Lentils' high fiber and nutrient composition, including potassium , makes it an optimal legume for combating heart disease. A study that included a calorie-controlled diet that served legumes, such as lentils, four times per week for eight weeks, showed a reduction in inflammatory markers such as C-reactive protein, as well as significant improvement in lipids and blood pressure in overweight and obese subjects.
Source: USDA National Nutrient Database for Standard Reference, Release 24