Potassium is a mineral in your cells. It helps your nerves and muscles work as they should. The right balance of potassium also keeps your heart beating at a steady rate. A potassium level that is too high or too low can be dangerous. If your levels are high or low, you may need to change the way you eat.
Diets high in potassium-rich foods and low in sodium may reduce the risk of high blood pressure and stroke. Despite its importance, many people don’t get as much potassium from their diet as they should. In fact, the Dietary Guidelines for Americans have singled it out as a “nutrient of public health concern.”
How much potassium should you get? The recommended target is 2,600 milligrams per day for women and 3,400 milligrams per day for men. What foods and how much of them do you need to eat to meet these goals? When we think potassium most people think bananas, they are an easy source- but not the highest source. One single medium banana provide about 450 milligrams of potassium- about 20% of your daily requirement.
Here are a few examples of other foods high in potassium: