How to Increase Potassium Intake

Potassium can prevent high blood pressure, build muscle and regulate our heartbeat. The potassium mineral is responsible for muscle contractions, sending oxygen to the brain, reduceing joint pain and many other health benefits. The majority of us don't get the recommended daily requirement and need to increase our potassium intake.

Things You'll Need

• Potatoes
• Milk and dairy foods
• Fruits
• Leafy green vegetables
• Beans
• Meats and fish
• Almonds

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Instructions

• 1

  Eat potatoes or sweet potatoes with the skin on them. One medium-baked potato will give you 610mg of potassium.

• 2

  Increase your potassium intake by drinking milk and eating dairy foods. The National Dairy Council recommends three servings a day of milk, cheese and yogurt to get all the health benefits from dairy foods. Eight oz. of milk has 366 mg and an 8 oz. serving of yogurt provides 490 mg of potassium. One quarter cup of cottage cheese will give you 108mg.

• 3

  Consume a variety of fruits. A 6-inch banana, which is known as a great potassium source, will give you 362mg of potassium. Oranges are also a good source with 174mg in a 2 3/8" orange. Half of a cantaloupe will give you 975mg of potassium. Half an avocado will provide 548mg.

• 4

  Eat leafy green vegetables like spinach, which provides 419mg per ½ cup and beet greens that have 655mg in a ½ cup.

• 5

  Eat beans. White beans will give you 595mg of potassium per ½ cup. Soybeans give you 443mg and lima beans 484mg for the same amount.

• 6

  Consume fish, chicken, turkey, hamburger, pork, and lamb which are good sources of potassium. Salmon has 470mg of potassium per 4 ozs. Chicken will give you 410mg.

• 7

  Snack on almonds to increase your potassium intake. 4 oz will provide 786mg.