Foods to Raise Low Potassium

Potassium is an essential nutrient used by the body for muscle control and to maintain fluid balance. A high potassium diet has also been linked to a reduction in high blood pressure. Nutritionist Dr. Robert Keith of the Alabama Cooperative Extension System, says potassium is a key player in reducing hypertension. Stock your kitchen with fruits and vegetables that are high in potassium.

Fresh Fruit and Juices

• Fresh fruit contains potassium, which is easily absorbed by the body. Orange juice is an excellent source with 355 milligrams per 3/4 cup, according to the Clemson University Cooperative Extension. The same amount of tomato juice contains 417 milligrams, while a medium banana contains 422 milligrams. Melons and plantains are also solid sources of potassium.

Baked Potato

• One baked sweet potato contains as much as 694 milligrams of potassium. A baked white potato contains 610 milligrams. Other vegetables with high levels include cooked beet greens, spinach and tomato, winter squash and cooked green soya beans.

Dairy

• Milk and meat products are a good source of potassium, but it is more difficult for your body to absorb potassium from animal sources than from vegetables.

Molasses

• A single tablespoon of blackstrap molasses provides almost 500 milligrams. Use it as a healthy sugar substitute in baking, and on oatmeal.

Snacks

• Dried fruit such as apricots and prunes provide a healthy portable snack, and are a convenient way to increase potassium consumption. 1/4 cup of apricots contains 378 milligrams.

Considerations

• Potassium levels in food depend on the way that they are cooked. Vegetables boiled for a long time tend to lose potassium. A study published by the "Japanese Journal of Nutrition and Dietetics" found that cooking potatoes significantly reduced the amount of potassium. Consuming fruit and vegetables raw or steaming them briefly is better.