Top 10 Foods Loaded in Potassium


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Potassium is one of those nutrients often overlooked; however, the average American gets significantly less potassium in their diet than they should. While experts recommend at least 4,700 milligrams a day, most men only get 3,200 and most women only consume 2,400. Due to a combination of a lack of potassium rich alkalizing fresh fruits and vegetables in the average American diet, and the over processing of many of today’s cuisine staples, this shortage isn’t exactly surprising.

A lack of potassium can encourage high blood pressure and thus increase your risk of developing heart disease and related issues, as well as increase muscle cramps. And although there are potassium supplements in abundance in the pharmacy section, natural whole alkaline foods are the absolute best source. Here are the top 10 foods to eat so that you can hit your daily intake of 4,700mg with ease.

The following Top 10 foods with potassium can give you at least 1,000 milligrams of potassium:

1. Avocado, one cup

2. Baked potato with skin, eight ounces

3. Edamame, shelled and cooked, one cup

4. Lima beans, cooked, one cup

5. Papaya, large

6. Sweet potato, one cup

The last four of the top 10 foods containing potassium provide at least 750 mg of this essential nutrient per the noted serving:

7. Plantains, cooked, one cup

8. Salmon, six ounces

9. Tomato sauce, one cup

10. Winter squash cooked, one cup

While these contain the highest levels of this nutrient, other good options are fat free yogurt, bananas, cantaloupe, broccoli, pistachios, pork tenderloin, and lentils. Incorporating a few of these foods into your daily diet, and rotating them with other options to maintain your interest, is one of the best things you can do for your heart, your muscles and helping to maintain an alkaline diet.