How to Prepare Foods to Maintain Maximum Potassium

One of the minerals found in the human bloodstream is potassium. Potassium helps to maintain normal functioning of the kidneys, brain, heart and skeletal muscles. It's also key in regulating the heartbeat, digestion and muscle contractions. People who don't receive enough potassium within their diet may experience conditions such as vomiting, diarrhea and malnutrition. To maintain maximum levels of this mineral, search out potassium-enriched foods, as well as foods that will increase potassium absorption (absorption refers to the rate at which your body processes potassium).

Instructions

• 1

  Purchase milk and potatoes, which are considered to be very high in potassium. Milk is considered to be the number-one source of dietary potassium, so incorporating milk into your diet by simply eating it with a bowl of cereal or drinking a glass at dinner can be beneficial. The vitamin D found in milk also positively impacts potassium absorption. People dieting often cut out potatoes as a way to decrease calorie intake, but they're also preventing the opportunity to increase their potassium intake.

• 2

  Prepare meats such as chicken, turkey, beef or pork. Eat vegetables such as winter squashes and sweet potatoes. Also prepare fruits such as cantaloupes, bananas, kiwis, tomatoes and apricots. These foods are all rich sources of potassium---including them in your meals will help you to maintain the highest potassium intake within your diet.

• 3

  Start the day off right by eating whole-grain cereals (cereals are often potassium enriched).Cereals with especially high potassium levels include raisin bran, shredded wheat and wheat bran. One cup of shredded wheat contains 155 mg of potassium; just a 1/2 cup of wheat bran can provide 1160 mg.

• 4

  Cook beans---beans are versatile and are a major source of potassium when baked or steamed. A 1/2 cup of pinto beans provides 541 mg of potassium; a 1/2 cup of black beans contains 531 mg.

• 5

  Try sunflower seeds if you need a potassium-enriched snack between meals. There's 200 mg of potassium in 1 oz. of sunflower seeds. They're also good for high blood pressure and other cardiovascular problems.