Magazine
Focus on Potassium
What is Potassium?
Potassium is a mineral needed by all cells in your body. Here are some examples of potassium-rich foods:
- Salmon_ 3 ounces canned = 292 mg
- Lima Beans: ½ cup cooked = 484 mg
- Carrots: 1 cups raw = 410 mg
- Spinach: ½ cup cooked = 420 mg
- Banana: 1 medium = 496 mg
- Yogurt: 1 cup = 573 mg
- Potato: 1 medium = 926 mg
How much potassium do you need each day?
- Aim for 2,600 mg each day for adult women or 3,400 mg each day for adult men.
- Check the Nutrition Facts labels on packaged foods (and Food Hero recipes) for the amount of potassium in a serving.
Potassium Topics and Tips
- Potassium helps regulate fluid balance, muscle contractions and nerve signals.
- Potassium supports healthy blood pressure for reduced risk of stroke and heart disease.
- Eating a variety of fruits and vegetables can you help you get enough potassium.
- Eating enough potassium may improve bone health and reduce risk for kidney stones.
- Some people may need to limit potassium. A healthcare provider can help explain the right amount.
- Reducing the sodium in foods is another way to support healthy blood pressure.
- Drain and rinse canned vegetables to reduce the sodium by 35% or more.
- Potassium-rich snack ideas include banana and peanut butter and veggies with guacamole dip.
- Daily activities, such walking and climbing stairs, are also good for heart health. Aim for 150 minutes each week.