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How to Boost Your Potassium Intake

By Sara Butler

When people think of foods high in potassium, their minds often go straight for bananas. That’s not wrong, but there are many more foods that can help you get the potassium your body needs to stay healthy. Don’t underestimate how important potassium is to your health. It helps to keep your kidneys, heart, and other organs functioning optimally and most people don’t get enough of this mineral. Here are some foods should include in your diet so you can hit a potassium home run.

How Much Potassium?

A study by the World Health Organization found that less than one percent of people get enough potassium in their daily diet. That means that one in three Americans isn’t getting the roughly 3,500 milligrams of potassium per day they need for good health. Starting in 2020, that recommendation will go up to 4,700 milligrams per day -- so it’s time to get working!

You can easily increase your potassium by adding foods high in the mineral to your diet. As you’re about to see, eating more potassium is not as difficult as you may think if you know where to look!

Cooked Mushrooms

Mushrooms have been eaten for thousands of years. In fact, the ancient Egyptians thought that eating this fungus would help you live longer -- and they weren’t far off. Mushrooms are high in Vitamin D and Vitamin D plays an important role in helping your body keep its immune system functioning at its best. Have a one-cup serving of regular button mushrooms to help you get 428 milligrams of potassium, along with a boatload of antioxidants that help keep your body healthy.

Cooked Spinach

Spinach is just good for you. It’s high in Vitamin E, Vitamin K, iron, and compounds that help to control your appetite called thylakoids. A single cup of cooked spinach will provide your body with about 800 milligrams of potassium. Plus, the latest research of this leafy green has revealed it can help fight off dementia and mental decline.


Tomatoes are high in lycopene, an antioxidant that has proven to reduce the risk of certain cancers, cardiovascular disease, and skin damage. But tomatoes are also full of potassium, with almost 550 milligrams per one-half cup. Cooked tomatoes offer even more potassium than uncooked, so make your own marinara and generally eat it up!

Get plenty of potassium with a little help from your friendly foods!  

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Fairfax, Va.

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