4,700 mg of potassium per day is what the U.S. government guidelines recommend. However, some medical experts (For example: Dr. Steven Pratt) strongly suggest that we need as much as 8,000 mg per day. Here are 11 fantastic sources of potassium that you can add to your diet right now.
#11 Butternut squash… 1 cup cooked yields 582 mg of potassium
#10 1 cup of blackberries yields 282 mg of potassium
#9 1 medium bananas provides 422 mg
#8 2 cups of raw spinach provides 334 mg of potassium + you can pretend to be popeye!
#7 1/2 cup of cooked lentils yields 475 mg
#6 1 oz of raw almonds provides 198 mg
#5 1 cup of delicious strawberries provides you with 252 mg
#4 1 cup of sweet, yummy cantaloupe yields a whopping 494 mg potassium
#3 4 large Figs provides your body with 541 mg
#2 1/2 medium avocado is packed with 439 mg
#1 1 cup of cooked sweet potato provides the ultimate punch with 950 mg
The body does warn us when potassium levels are low. Signs to watch for include low energy, muscle cramps, irregular heartbeat, and weakness. If you find yourself exhibiting any of these symptoms, you should visit your physician. Remember to consult with him or her before adding any potassium rich food to your eating plan, and particularly if you suffer from kidney disease.
If you can, eat these fruits and veggies when they’re in season. They’ll taste better, and probably be easier on the pocket book!