Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Read on to find out why you need potassium in your life — and where to find it. Potassium is a mineral that plays a significant role in the function of your heart , kidneys, muscles and nerves. Low potassium can raise your blood pressure, increase the risk of kidney stones and even pull calcium out of your bones. How much potassium should you get? Taylor says the recommended target is 2, milligrams per day for women and 3, milligrams per day for men.
Fun fact: Older guidelines recommended 4, milligrams per day, but the National Academies of Sciences, Engineering, and Medicine updated the number in Spuds are a smart choice — just leave the nutrient-rich skins intact.
A medium baked potato with the skin on contains more than milligrams of potassium. A sweet potato with skin? More than milligrams. Beans are a good source of potassium. You may have heard of an acid-alkaline diet promoted for weight loss or cancer prevention. Most health experts rejected these claims because it is nearly impossible to dramatically change the pH of blood in healthy people through diet alone. The body tightly regulates the pH level in blood to about 7. References National Academy of Medicine.
Dietary Reference Intakes for Sodium and Potassium. Potassium: Fact Sheet for Health Professionals. Salt intakes around the world: implications for public health. International journal of epidemiology. Archives of internal medicine. Role of dietary salt and potassium intake in cardiovascular health and disease: a review of the evidence.
Report No. Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analyses. Journal of the American Heart Association. Does a high dietary acid content cause bone loss, and can bone loss be prevented with an alkaline diet?. Journal of Clinical Densitometry. The DASH diet and sodium reduction improve markers of bone turnover and calcium metabolism in adults.
The Journal of nutrition. Effect of potassium citrate supplementation or increased fruit and vegetable intake on bone metabolism in healthy postmenopausal women: a randomized controlled trial. The American journal of clinical nutrition.
Potassium citrate decreases bone resorption in postmenopausal women with osteopenia: A randomized, double-blind clinical trial. Endocrine Practice. Dietary protein and potassium, diet—dependent net acid load, and risk of incident kidney stones. 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.
Their starch makes them a great thickener for soups as well. Though fruits and vegetables are among the best food sources of potassium, dairy products can also add the mineral to your diet. Although bananas are a great source of potassium, many other healthy foods — such as sweet potatoes and beets — have more potassium per serving.
Some foods such as Swiss chard and white beans even have double the amount of potassium per cup, compared to a medium-sized banana. The key to getting enough potassium is to eat a good range of plant-based foods each day. In particular, you could aim to include some of the above 15 high-potassium foods in your diet regularly to help boost your intake.
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