Where to find potassium, other than bananas

When you think of potassium-rich foods, you think of bananas, right? You may be surprised to learn that bananas do not even make the top 10 list of foods that are high in potassium.

Adults should consume 2,600 – 3,400 milligrams of potassium per day. This important mineral helps keep your muscles and fluids in balance. It can also reduce the harmful effects of salt, lower blood pressure and reduce the risk of kidney stones and bone loss. However, research shows that current dietary intake is meeting about 88 percent of the recommended daily potassium requirement, according to Jamie Degagne, a registered dietitian nutritionist for the Sharp Rees-Stealy Center for Health Management.

In general, the most potassium-rich food sources are fruits and vegetables. Other good sources of potassium include legumes, fish and dairy products. Below is a list of 10 high-potassium foods:

1. Beet greens, 1 cup cooked (1,309 mg)

2. Swiss chard, 1 cup cooked (961 mg)

3. Potato, baked, with skin, 1 medium (926 mg)

4. Yam, 1 cup cooked (911 mg)

5. Acorn squash, 1 cup cooked (896 mg)

6. Spinach, 1 cup cooked (840 mg)

7. Avocado, 1/2 cup (583 mg)

8. Bok choy, 1 cup cooked (630 mg)

9. White beans, 1/2 cup cooked (594 mg)

10. Lima beans, 1 cup cooked (477 mg)

Potassium works closely with another popular electrolyte in your diet — sodium. If your sodium intake is high, potassium doesn’t have a fighting chance to work its magic. Because there is often sodium added to the foods on the list above — either through the canning process, sauces, broth, condiments or added table salt — you often don’t get the full benefits of potassium. It’s best to limit your sodium intake to between 1,500 and 2,300 milligrams per day —the equivalent of approximately 1 teaspoon of salt — per day.

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