What is Potassium?

Potassium is a mineral that is needed in your diet. It helps muscles contract, regulates fluid and mineral balance, and maintains normal blood pressure by limiting the effect of sodium. It may reduce the risk of recurrent kidney stones and bone loss as we age. It is an under consumed nutrient that is considered a public health concern. Guidelines recommend males 19 or older to consume 3,400 mg of potassium per day and females to consume 2,600 mg daily. To make sure you are meeting your daily potassium goal, try to eat a range of foods including leafy greens, vegetables, or dairy products. Some examples of these foods that you can add to your menu are: 

• 1 cup cooked spinach: 840 mg
• 1 medium baked potato with skin: 930 mg
• 1 cup cooked broccoli: 460 mg
• 1 cup chopped tomatoes: 430 mg
• 1 medium banana: 420 mg
• 1 cup cooked quinoa: 320 mg

Including a variety of foods can help meet your daily potassium needs!

Source: https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/what-is-potassium