Potassium where to find

It helps your nerves and muscles work as they should. The right balance of potassium also keeps your heart beating at a steady rate.

A potassium level that is too high or too low can be dangerous. If your levels are high or low, you may need to change the way you eat. You can control the amount of potassium you get in your diet by being aware of which foods are low or high in potassium.

When you choose foods from lists like the one below, note the serving size. Otherwise, it can be easy to get too much or too little potassium. Some foods and drinks may have hidden potassium. Certain herbal or dietary supplements may also have it. Diet or protein drinks and diet bars often have this mineral.

Just 1 cup of this orange melon edges out a medium banana with milligrams, per USDA data. Its high water content also means cantaloupe is super hydrating and its orange color indicates the presence of beta carotene, a plant pigment with antioxidant properties.

Fruit salad, anyone? Get on the avocado toast train. That makes it twice as good for your heart. Avocado is so versatile, you can incorporate it into any meal of the day. In addition to mashing it for toast and guac, you can add slices to tacos, sandwiches use it in place of butter or mayo, suggests Roach , burgers, and even smoothies.

Largeman-Roth recommends using one of her favorite avocado recipes from her cookbook, Eating in Color. Vegans can substitute silken tofu for yogurt. Certain fish — like wild salmon , some varieties of tuna, halibut, trout, flounder, and Pacific cod — are better sources than others; a 3-oz piece of wild Atlantic salmon contains around mg of potassium, per the USDA. Fatty fish like salmon are also rich in omega-3 fatty acids , which are a type of polyunsaturated fat that may lower cholesterol and reduce inflammation in the body, according to the Academy of Nutrition and Dietetics.

The U. Food and Drug Administration FDA advises eating at least 8 oz of fish a week, primarily varieties that are low in mercury. But your basic spud is a nutritional stud, especially when it comes to potassium. Nearly mg of the nutrient can be found in just one medium russet potato, according to the USDA , and other varieties red, yellow, and even sweet potatoes are in the mg and up range. These popular starches are also a good source of including fiber leave the skin on for the most of this filling nutrient , vitamin C, and iron.

For a healthier way to eat potatoes, try steaming and mashing them with a little chicken stock for flavor, roasting them with olive oil and herbs, or baking them and topping with salsa instead of butter.

This causes the kidneys to flush out acid and calcium in the urine. Observational studies have found that a high potassium intake from fruits and vegetables is associated with higher bone density. So the acid-alkaline theory on bone health is not yet clear. The high-potassium DASH diet , rich in fruits, vegetables, and low-fat dairy, has been found to lower markers of bone turnover.

Animal studies have shown that active plant chemicals and polyphenols in fruits and vegetables may also play a role in bone health. Randomized controlled trials giving postmenopausal women potassium supplements or a placebo have not consistently found a benefit of less bone fractures or increased bone mineral density with higher potassium intake from supplements.

The National Academy of Medicine report concluded that there may be certain components of potassium-rich foods such as its production of bicarbonate that may improve bone mineral density; however, these foods may contain other nutrients and plant chemicals beneficial to bone health that make it difficult to conclude that potassium alone has an effect on bone health.

A diet rich in potassium helps to prevent calcium from being excreted in the urine, and may also help to prevent calcium from being released from bone into the blood. Calcium that is not reabsorbed is excreted in the urine, which may increase the risk of crystals forming that can lead to kidney stones.

The higher intake was associated specifically with a higher citrate concentration in urine and urine volume from increased water obtained from fruits and vegetables , both protective factors against stones. The Agency for Healthcare Research and Quality and the American College of Physicians conducted a review of randomized controlled trials looking at medical management to prevent repeated kidney stones.

However, there is some truth that the metabolism of certain foods can create bicarbonates, which neutralizes acids in the body. One theory suggests that a long-term high intake of protein foods such as meats, poultry, fish, dairy, and eggs, as well as cereal grains may create a condition called low-grade metabolic acidosis due to their high sulfate and phosphate content. BOTTOM LINE: Although theories in this area are compelling, the evidence is still inconsistent and it has not been shown in controlled trials that diet can significantly change blood pH in healthy people.

Therefore it is too early to make specific recommendations based on this theory. Potassium is widely available in many foods, especially fruits and vegetables.

Leafy greens, beans, nuts , dairy foods, and starchy vegetables like winter squash are rich sources. The kidneys work to maintain normal blood levels of potassium by flushing out excess amounts through urine. Potassium can also be lost through stool and sweat. At least mg daily from food is needed because of normal daily losses. Any conditions that increase fluid losses beyond normal such as vomiting, diarrhea, and certain medications like diuretics can lead to a deficiency, called hypokalemia.

Hypokalemia is most common in hospitalized patients who are taking medications that cause the body to excrete too much potassium.

Due to their high fiber content and other chemical properties, many people use prunes or prune juice to help relieve constipation. Juice companies usually make prune juice by adding water back into the prunes, cooking them, and then filtering out the solids. There are mg of potassium in one cup of canned prune juice, while half a cup of dried prunes contains mg.

Fresh tomatoes offer several health benefits. To get more potassium, though, it is best to use concentrated tomato products, such as tomato puree or tomato juice. Half a cup of tomato puree contains mg of potassium, and a cup of tomato juice contains mg.

People often use tomato puree in cooking, for example, adding it to pasta sauces. Canned or bottled tomato juice is also suitable to use in many recipes, or people can drink it. Some varieties of juice contain high amounts of potassium. However, many health organizations recommend that people avoid juices with added sugar. Whole fruit contains more fiber than juice and often more nutrients as well. Raisins are another type of dried fruit that is high in potassium.

Raisins are a popular snack food. For the most healthful type, opt for raisins that contain only dried grapes with no added sugar, coatings, or other ingredients. Beans come in many sizes, shapes, and colors. Most contain a high amount of fiber, some protein, and a good dose of potassium. Kidney beans are red, kidney-shaped legumes that people often use in soups, chili, or as a side dish of baked beans.

People typically think of dairy products, such as milk and yogurt, as being rich sources of calcium. However, some dairy products are also a good way to add more potassium to the diet. Studies suggest that in the United States, milk is the top source of potassium among adults. Many people also get their potassium from tea and coffee.

An 8-ounce oz cup of brewed black coffee contains mg of potassium , which would classify it as a low potassium food, but adding creamers and milk raises the potassium content considerably.

Other dairy products also contain potassium. For instance, one cup of plain nonfat yogurt contains up to mg. Sweet potatoes have orange flesh and a sweeter flavor than white potatoes. Their orange color means that they provide more beta carotene than other potatoes, but they also contain potassium.