Potassium is a commonly under-consumed nutrient that can have adverse effects if one becomes deficient. Food manufacturers will be required to include potassium on the new nutrition facts labels. Potassium is a mineral that helps muscles contract, regulates fluid and mineral balance, and helps maintain normal blood pressure. It may also reduce the risk of recurrent kidney stones and bone loss. The National Academies of Sciences, Engineering and Medicine suggest that men (over age 19) consume 3,400 mg and women consume 2,600 mg of potassium daily. For the average adult, it is best to get potassium from food sources rather than supplements. Some foods high in potassium to include in your diet are:
- A medium baked potato with skin: 930 mg
- 1 cup of cooked spinach: 840 mg
- ½ cup of raisins: 618 mg
- 1 cup of cooked broccoli: 460 mg
- 1 cup of cubed cantaloupe: 430 mg
- A medium banana: 420 mg
- 1 cup of low-fat milk: 350 to 380 mg
- ½ cup of cooked lentils: 365 mg
By including a wide variety of foods, you will be more likely to hit your potassium needs and get plenty of other nutrients as well.
Source: https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/what-is-potassium
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