Make sure to keep the skins on. A medium-sized baked potato with the skin on can contain 900mg of potassium.
Beans are another excellent source of potassium.
- White beans
- Lima beans
- Soybeans (edamame)
While whole fruits are a great source of dietary fiber, even fruit juices can be healthy sources of potassium. In particular, try:
- Orange juice
- Tomato juice
- Prune juice
- Apricot juice
- Grapefruit juice
Even small servings of seafood can be rich in potassium. A small 3-ounce fillet can have 400mg of potassium. The following fish are also good sources of potassium:
Many vegetables are rich sources of potassium. A half-cup serving of cooked spinach, for example, contains up to 400mg of potassium.
- Leafy greens
Milk is rich in many minerals, and potassium is no exception. One cup of skim milk has about 350mg of potassium. Yoghurt is another dairy product which is rich in potassium. A cup of plain yogurt will has more than 500mg per cup.
Bananas top the list of fruits that are good sources of potassium. One medium-sized banana can give you about 422mg. Meanwhile, avocados take second spot with 364mg of potassium per half-cup serving. Half-cup servings of other fruits can give you around 250mg.
- Dried peaches
While technically a fruit, tomatoes deserve special mention because they are a rich source of potassium, and they are already a part of our diet in many different ways. A cup of chopped tomatoes has over 400mg of potassium, while tomato paste has more than 650mg per quarter-cup.
Because of worldwide dietary trends, there is a good chance that you aren’t getting enough potassium in your diet. The good news is it’s easy to add rich sources of potassium to your daily meals. Eating more fruits and vegetables can go a long way in getting more potassium, and this can lead to reduced blood pressure and risk of cardiovascular disease.
Learn more about Healthy Eating here.