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High Potassium Foods You Need in Your Life

By Sara Butler

Potassium is very important to your overall health and wellness. Your body needs it for several vital processes and since it can’t manufacture its own, then you need to eat it. Yet many Americans don’t get enough potassium. The National Institutes of Health say that only 3 percent of Americans get enough potassium per day, mostly due to a serious lack of fresh fruits and vegetables. Here’s how you can get more potassium in your diet without really trying!

How Much Do You Need?

In the United States, it’s recommended that adults get 4,700 milligrams of potassium per day. Potassium is used by the body to promote healthy bones and a healthy heart and is especially important for those who may have high blood pressure. Getting enough potassium in your diet can decrease your risk of stroke and heart disease, so it’s worth making sure you get enough!

White Beans

Beans, as well as lentils, are excellent sources of potassium. But white beans are possibly one of the best because they have a whopping 829 milligrams of potassium in just one cup. That’s 18 percent of the potassium you need per day.

White beans also happen to be high in folate, thiamine, manganese, magnesium, and iron. Plus, that one cup of beans gives you needed fiber and protein in your diet. Both help you to feel fuller for longer.


Both white potatoes and sweet potatoes are great sources of potassium. Sweet potatoes often get all the nutritional glory, but white potatoes happen to be a very nutrient-dense vegetable. A large baked white potato provides 34 percent of your recommended daily consumption of potassium. Just make sure to eat the potato unpeeled since that will give you the most bang for your nutritional buck.

A large baked sweet potato will provide you with 18 percent of your daily recommended consumption of potassium. Plus, both white and sweet potatoes are packed with Vitamin B6, manganese, and Vitamin C.


These white root vegetables are a cousin of the more familiar carrot but with a nutty, earthy flavor. One cup of parsnips provides you with 12 percent of the recommended daily intake of potassium. They are also a great source of Vitamin C as well as folate, plus pack of a punch of soluble fiber that can help reduce your cholesterol levels.

Getting enough potassium is important, so make sure you incorporate potassium-rich foods into your diet.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Fort Worth, Tex.


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