Potassium in Potatoes

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Potatoes, whether they are red, white or sweet, are excellent sources of potassium. In one medium potato, there is approximately 900 mg of potassium. Potatoes are also rich in complex carbohydrates which are excellent for heart health, which potassium is as well. Potatoes are also an excellent source of fiber, especially if they are baked with the skin on.

Consider steaming sweet potatoes or baking russet potatoes, Hassel back style. Potatoes come in different colors, which is beneficial because each color and type reflects a different nutrient profile. It is a good idea to include variety in your diet, so mix up the types of potatoes you choose.

  Potassium in Avocados

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In one whole avocado, there is 30 percent of the daily recommended value, approximately 1067 milligrams. Avocados are an excellent source of healthy fats, which contribute to overall health. Researchers found that people who ate avocados tend to have overall healthier diets and a decreased likelihood of developing metabolic syndrome.

Consider mashing an avocado with some lemon and salt for a quick dip. You could also spread some on a piece of toast and top it with an egg. It makes an excellent breakfast or snack and can also be added to the side of any meal.

  Potassium in Milk  

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Milk is another easy way to incorporate potassium into your diet on a daily basis. It contains 400 mg of potassium in just one cup of milk. 

It may be easier to consume yogurt, which as around 500 mg of potassium in just one cup. 

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  Potassium in Fruit   

Dried fruits are pretty high in sugar and lack the amount of fiber and water content that whole fruits would have, however they are concentrated with several nutrients, including potassium. When the fruit is dehydrated, they become more concentrated. One cup can get you about one third of the recommended daily potassium level or about 1500 milligrams.

Consider incorporating a few dried apricots, peaches, raisins or figs in your daily diet. These concentrated sources of potassium can add a nice touch to a salad or mixed with nuts as a snack. Be sure to purchase the ones that are unsweetened to avoid adding additional sugar.

  Potassium in Tomatoes  

Tomatoes are an excellent source of potassium. They can be consumed in several different forms, including tomato paste, which can be used in soups or sauces. It can also be hidden in dishes such as chili, for those who prefer not to eat tomatoes.

This nutrient dense ingredient contains more than 1800mg of potassium per cup, this would be considered 50% of your daily recommended amount. They are low in fat, but when paired with healthy fats such as olive oil, their nutrient profile is enhanced. Tomatoes are also an excellent source of vitamin C and fiber to promote overall digestive and immune health.

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  Potassium in Salmon  

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Salmon is high in potassium and can provide up to 10 percent of the recommended amount of potassium that you need in one day.

Salmon contains about 500mg of potassium in one piece, about 3 ounces. Salmon is also an excellent source of healthy fats, omega-3 fatty acids. Choose wild Atlantic salmon, if possible. It is best served when it is sautéed or baked.

  Potassium in Spinach 

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 Leafy Greens

At least three cups of vegetables should be eaten every day. An excellent option is leafy greens, such as spinach, kale or swiss chard. They contain up to 800 mg of potassium in one cup of cooked leafy greens, which is very high for just one serving of vegetables.

They can be sautéed in olive oil and seasoned with salt and pepper. Spinach  in a salad  as a side next to some salmon, another excellent source of potassium as mentioned earlier. Eating leafy greens every day is highly recommended to improve overall health.

  Potassium in Bananas  

It is commonly known that bananas are a potassium-rich fruit. They contain more than 400 milligrams of potassium in each medium sized one. Bananas are an excellent on top of some oatmeal. They add a variety of nutrients to your daily diet.

They can be added into a smoothie for a nutrient dense drink along with other great sources of potassium, such as cantaloupe, kiwi, oranges and strawberries. Bananas are also an excellent source of fiber, which would help regulate your digestive system. Consider packing a banana into your bag for work as a midday pick-me-up.