Potassium, along with sodium, is an electrolyte and essential mineral. Calcium, magnesium. It is essential for the heart, muscle contraction and maintaining normal blood pressure. This mineral is very effective. It removes excess sodium by regulating fluid and mineral equilibrium within your body. This mineral can lower your blood pressure, reduce fluid retention and reduce swelling.
Unfortunately, most people don’t come close to getting the recommended daily intake of 4,700 milligrams a day. According to the most recent dietary guidelines only two percent of individuals reach this level every day.
Where to find this Mighty Mineral
You can buy potassium at the grocery store. Not at the drugstore. Fresh fruits, vegetables, beans and legumes contain a lot of potassium. Taking supplements or pills can be dangerous. Here is some helpful information.
- 1 medium Potato, baked skin on – 941 mg
- ½ cup Beet greens, cooked from fresh – 654 mg
- ½ cup Adzuki or white beans – ~600 mg
- 1 cup Yogurt, plain nonfat – 579 mg
- 1 medium Sweet potato, baked skin on – 542 mg
- 3 ounces, Atlantic salmon, cooked – 534 mg
- 1 cup Orange juice, freshly squeezed – 496 mg
- ½ cup Edamame, cooked – 485 mg
- 1 medium Banana – 422 mg
- ½ cup Spinach, cooked – ~400 mg
- ¼ cup Dried peaches or apricots – ~390 mg
- 1 cup Skim milk – 382 mg
- ½ cup Lentils, cooked – 365 mg
- ½ cup Avocado – 364 mg
What does 4,700mg look like in a single day?
To make it even easier to see what this looks like on your plate, here’s an entire day’s worth of food that provides 4,700 milligrams of potassium:
Breakfast
Beany Burrito
Nutrition Facts per Serving: Calories 335, Total Fat 13g. Saturated fat 5g. Carbohydrates, 32g. Fiber, 10g. Total sugars, 2g. Added sugars 0g. Sodium, 573mg. Potassium 542mg.
Morning Snack
1 small banana + 2 tablespoons of nutbutter
Calories per serving: 289 Nutrition Facts Protein 9g. Total fat (16g). Total fat (16g). Carbohydrates (30g). Fiber 5g. Total sugars (15g). Sugars added: 2. Sodium 66mg. Potassium 601mg.
Lunch
Lentil Bolognese
Nutrition Facts (per Serving) Calories: 507; Protein: 24g; Total Fat 10g; Saturated fats 2g; carbohydrates 85g. Fiber 20g. Total sugars 15, Sodium 426mg. Potassium 1 063mg
Afternoon snack
Beet-Raspberry Slush
Nutrition Facts Per Serving : Calories 293, Fat Total 4g (Saturated fat 2g), Fiber 12g, Total Sugars 35g(Added Sugars 0g), Salt 345mg & Potassium 1.179mg
Dinner
Crispy Salmon with Fingerling Potatoes & Asparagus
Nutrition Facts per Serving: Calories 430, Protein 29g, Total fat 24g, Saturated fats 4g. Carbohydrates 26,g. Fiber 5,g. Total Sugars (3g), added sugars (0g), sodium 120mg. Potassium 12,78mg.
Total Day’s Nutrition Facts (per serving) Calories 1,844, Protein 130 g (28% total energy), Total fat 67 g (33% total energy), Saturated fat 16 g (8% total energy) , Carbs 223 g (48 % total energy), Fiber 52 g, Total sugars 70 g, Added sugars 2 g, Sodium 1,530 mg, Potassium 4,663 mg
