What is it?
Potassium is an electrolyte found in food that is essential for many body functions and maintaining overall good health.
Why do we need it?
Potassium levels affect the fluid balance in the body by regulating the actions of the kidneys as they filter the blood and by promoting the movement of fluids both in and out of the cells. It plays an essential role in brain and nerve function and heart activity. Our bodies also need it for muscle contraction and various metabolic and enzymatic pathways.
Some medications and medical conditions can lower the amount of potassium in the body. Your doctor or pharmacist may advise you to eat foods high in potassium to avoid low potassium levels. Do not take potassium supplements without talking to your doctor or pharmacist.
How much do we need?
The Recommended Daily Allowance for both males and females is 4.7 g.
Where is it found?
Foods high in potassium (more than 300 mg per serving) include:
Fruit
- 3 medium (fresh) or 7 halves of (dried) apricots
- ½ banana
- 1 cup cantaloupe, honeydew or watermelon
- 2 medium fresh or dried figs
- ½ of a nectarine
- 1 orange
- 1 papaya
- 5 prunes
- 1/3 cup raisins
Vegetables
- ½ large avocado
- 1 medium artichoke
- 1 cup Brussels sprouts
- ½ cup cooked dried peas, beans, or lentils
- ½ cup mashed potato
- 1 small regular or sweet potato
- ½ cup pumpkin
- ½ cup spinach
- ½ cup Swiss chard
- 1 medium tomato
- ½ cup winter squash
Dairy
- 1 cup buttermilk
- 1 cup milk
- 1 cup yogurt (plain or fruit flavoured)
Bread & grains
- ½ cup bran cereal
- 1 tablespoon wheat bran or germ
Meat & meat alternatives
- 3 ounces fish
- 1 can (3 ounces) sardines, oil drained
- 3 ounces clams
- ½ cup dried peas, beans or lentils
- ½ cup raw tofu
Drinks
- 1 cup milk (all kinds)
- ½ cup orange juice
- ½ cup prune juice
- ½ cup tomato juice
- ¾ cup vegetable juice
Brennan Robertson, Hon. B.Sc. (Nutrition)
