Squash,Avocado,Beans,Tomato,Banana,lentils,Potato,Yogurt
15 Foods That Are High In Potassium. Eating more of these potassium-rich foods can lower your risk of high blood pressure, stroke, and heart disease.  Potassium is a mineral found in many of the foods you eat. It plays a role in keeping your heartbeat regular and your muscles working right. It is the job of healthy kidneys to keep the right amount of potassium in your body. However, when your kidneys are not healthy, you often need to limit certain foods that can increase the potassium in your blood to a dangerous level. 1 You should limit foods that are high in potassium. 2  Your renal dietitian will help you plan your diet so you are getting the right amount of potassium. 3  Eat a variety of foods but in moderation. If you’ve heard about any potassium-rich foods, you probably know that bananas are a good source, containing more than 400 mg of potassium each. Bananas make a healthy high-energy snack – more beneficial to athletes than sports drinks, according to at least one study. 1 Though people with kidney problems should avoid eating too many high-potassium foods, most adults should intake about 4,700 milligrams a day. 2  Here are 10 high-potassium foods to help you reach that number. Squash is a good source of potassium. Beans are a good source of potassium. Avocado is high in potassium. Kiwis are packed with potassium, an essential mineral that helps the body maintain proper levels of hydration and electrolytes. Yogurt is high in calcium and potassium. Melons, peaches, avocados, tomatoes, and bananas are all high in potassium as well, and can be eaten raw, mixed in fruit salads, and included in a variety of dishes. In addition, squash, lentils, and beans have a lot: try roasting squash, or using beans and lentils in a healthy soup. 1 This nutrient-dense food is rich in potassium – containing 975 mg in one avocado – as well as vitamins and heart-healthy fats, plus is naturally free of sodium and cholesterol. 2  Luckily, avocado is so versatile that you can incorporate it into any meal of the day. 1 Though people with kidney problems should avoid eating too many high-potassium foods, most adults should intake about 4,700 milligrams a day. 2  Here are 10 high-potassium foods to help you reach that number. Basic Description. Potassium is a mineral found in varying amounts in almost all foods. Vegetables, especially green leafy varieties, are generally our richest sources of potassium. We list three excellent sources of potassium, 16 as very good sources, and 39 as good sources by our Nutrient Rating System. The ratio of sodium to potassium in a modern, processed food diet is likely to be close to 5:1, with five times as much sodium as potassium. The U.S. would be a good example of an industrialized country with this type of high sodium:potassium ratio from processed foods. The recommended potassium intake for adults is 4,700 milligrams a day. Fruits and vegetables provide the most significant sources of potassium, particularly potatoes, squash, green leafy vegetables, legumes, bananas, citrus and dried fruits. Whole-grain breads and cereals, meats, milk, nuts and seeds are also rich in potassium. Potassium is a mineral and electrolyte that plays a significant role in metabolism, water, and chemical balance in the body. All of the following foods have potassium values per 1 cup serving greater than 400 milligrams, and many approach 700 milligrams. Root vegetables including potatoes, beets, parsnips, turnips, and rutabagas are the highest in potassium, and are delicious in roasts: a single baked potato with skin has 700 milligrams. Melons, peaches, avocados, tomatoes, and bananas are all high in potassium as well, and can be eaten raw, mixed in fruit salads, and included in a variety of dishes. In addition, squash, lentils, and beans have a lot: try roasting squash, or using beans and lentils in a healthy soup. 1 High-potassium foods are an essential part of any balanced diet: The mineral helps to regulate your body’s fluid levels, aids in muscular function and waste removal, and helps keep your nervous system functioning properly. 1 Though people with kidney problems should avoid eating too many high-potassium foods, most adults should intake about 4,700 milligrams a day. 2  Here are 10 high-potassium foods to help you reach that number.
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