When thinking about a healthy diet, incorporating foods high in potassium is crucial.
Likemagnesiumandiron, potassium is an essential mineral that we need to function.
Potassium plays a role in regulating fluid balance and maintaining proper muscle and nerve function.
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Tomatoes
Many forms of tomatoes can be a great source of potassium.
According to the NIH, one raw tomato alone can provide292 mgof the mineral.
Potatoes
The NIH lists potatoes as one of the top sources of potassium for our diets.
One medium baked potato canprovide 610 mgof the mineral.
Squash
Packed with vitamins and nutrients, squash is also full of potassium.
According to the NIH, one cup of smashed squash cangive you 644 mgof the mineral.
Grapefruit
Another pick from Sharp: Grapefruit juice can provide a potassium boost.
According to the USDA, one cup of grapefruit juice contains400 mg of the mineral.
According to the NIH, one cup of canned beans can get you607 mg of potassium.
Pineapple
Sharp recommends trying to incorporate pineapple into your diet if youre fond of sweet fruit.
According to the USDA, 100 g contains137 mg of potassium.
Plenty of meats also help fill that void.
According to the NIH, 3 ounces of grilled chicken breast contains332 mg of the mineral.
Salmon
If youre looking for a fish option, salmon is your best bet.
According to the NIH, 3 ounces of cooked Atlantic salmon contains326 mg of potassium.
What does potassium do for the body?
Potassium does a lot.
It also helps prevent the development of kidney stones.
But too much potassium can be a bad thing.
Sharp says that large doses of the nutrient can cause negative side effects such as diarrhea and gastrointestinal distress.
Excess potassium is excreted in urine, explains Dieras.
How much potassium do you need per day?
There is no set amount (aka dietary allowances) recommended for potassium, says Sharp.
Food and beverage intake should be the front-line method for adequate potassium intake, says Dieras.
