Meeting all your vitamin and mineral needs is vital for feeling your best and fueling your body with what it needs. These vitamins and minerals are essential for growth, repair, and recovery. All things our bodies need to be able to do to thrive – and potassium is no exception.
Potassium is an essential mineral, meaning we must get it from food sources as our body can not produce it itself. On top of being vital for daily functions, potassium is also an electrolyte, meaning it carries an electrical charge which our body uses for many functions in nerve signaling and more. Potassium is important for vital for muscle contraction, proper nerve function, managing blood pressure, and much more.
Potassium Daily Recommendations:
The recommended dietary intake (RDI) for adults is about 2,500 to 3,500 mg per day, though individual needs may vary. Thankfully, many whole foods have large amount of potassium, as well as numerous other essential mineral and vitamins. Here are some great food sources to help you meet this goal.
- White Beans – 1,189 mg per cup (cooked)
- Spinach – 839 mg per cup (cooked)
- Avocados – 708 mg per cup
- Pomegranate – 666 mg each
- Coconut Water – 600 mg per cup
- Sweetpotatoes – 541 mg per medium sweet potato
- Plain Yogurt – 573 mg per cup
- Lentils – 731 mg per cup (cooked)
- Tomato Sauce – 728 mg per cup
- Edamame – 676 mg per cup (cooked)
- Mushrooms (White) – 428 mg per cup (cooked)
- Cantaloupe – 427 mg per cup (cubed)
- Broccoli – 457 mg per cup (cooked)
- Beets – 442 mg per cup (cooked)
- Bananas – 422 mg per medium banana
- Zucchini – 324 mg per cup (cooked)
- Milk – 366 mg per cup
- Oranges – 237 mg per orange
- Kiwi – 215 mg each
- Dried Apricots – 755 mg per ½ cup
Easy Ways to Add Potassium Into Your Day
All these different foods are easy to incorporate into your normal meals to help boost your potassium intake; Here are a few ideas.
- Try adding a banana or dried apricots to your oatmeal or yogurt in the mornings
- Choose to snack on fruits like oranges or pomegranate
- Blend white beans and spinach into your pasta sauces
- Add beets or sweet potatoes to your breakfast skillets
Want delicious way to boost your potassium? Try my Sweet & Spicy Airfryer Sweetpotato Bites.