Potassium: Best Whole-Food Sources for This Vital Mineral

Healthy cellular function is dependent on mineral potassium. Potassium is an electrolyte that's necessary for muscle building, organ and tissue repair, carbohydrate metabolism and protein synthesis. Potassium is essential for healthy-heart and nervous-system function, regulating pH balance and the transfer of nutrients at the cellular level. As we age, we need more potassium intake, because our ability to assimilate vitamins and minerals is lowered.

Whole foods are the best source of natural potassium that's balanced with other necessary vitamins and minerals. Supplements can, as is the case with B vitamins, leach other vitamins and nutrients from the body if taken in excess or singularly without balancing them with other nutrients.

Increased intake of potassium rich foods have shown to lower the risks of stroke, heart attacks, kidney stones, osteoporosis and to help lower blood pressure. Medications, kidney disease, tobacco, caffeine and diuretics can all lower potassium levels. Some of the early signs of low potassium (hypokalemia) are fatigue, muscle weakness and slow reflexes. Undiagnosed and untreated, hypokalemia can result in decreased heart rate or death.

The recommended daily allowance ( RDA) for potassium is two to six grams. With the higher figure being applicable to the elderly or individuals suffering from diseases that are directly related to low potassium levels. Supplementation is generally not recommended except under the supervision of your health care provider.

Good whole food sources include the following:

Food/ serving size Potassium in milligrams

6 oz of tomato juice 400
1/2 cup cooked spinach 419
Medium cooked artichoke 425
1/2 cup cooked acorn squash 448
Medium banana 467
1/2 cup cooked lima beans 478
1/2 cup raisins 598
1/2 cup dried prunes 633
baked potato with skin 721