Top Sources Of Potassium: Foods High In Potassium Revealed

Finding foods high in potassium can feel tricky. Many people in the United States fall short, which can affect the heart, muscles, and nerves. I wanted a clear list and simple steps to help me hit my daily goal.

Below, I share top sources of potassium, easy ways to use them, and why this mineral matters. The list mixes everyday produce, beans, seafood, and drinks. A few items might surprise you.

Key Takeaways

Adults should aim for about 4,700 mg of potassium daily from foods such as fruits, vegetables, beans, fish, and dairy to maintain proper heart and muscle function.
Potassium-rich foods include bananas, about 420 mg per medium banana, avocados, around 700 mg per cup, spinach, 839 mg per cooked cup, potatoes, 925 mg with skin, and white beans, up to 1,000 mg per cup.
Getting enough potassium helps counter sodium’s effects and is linked to lower blood pressure and reduced cardiovascular disease risk in studies.
People with kidney problems or those on certain medicines should monitor intake because both low and high potassium levels can be risky.
Coconut water, about 600 mg per cup, and orange juice, about 470 mg per cup, are simple drinks that boost daily potassium.

What is Potassium?

Hands arranging potassium-rich produce on a counter to illustrate the nutrient.

Potassium is a mineral and an electrolyte, which means it carries an electrical charge in your body. It is present in all body tissues and supports normal cell function, nerve signals, and muscle movement.

Why is potassium important for your body?

Cells use potassium to keep fluid balance steady and to work normally. It supports muscle contraction, nerve transmission, and a regular heartbeat. The Food and Drug Administration lists 4,700 mg as the Daily Value used on food labels, while the Dietary Guidelines set Adequate Intakes at 2,600 mg for women and 3,400 mg for men.

Potassium is present in all body tissues because it is required for normal cell function.

Eating enough potassium can lessen the impact of high sodium intake and lower blood pressure risk. Higher dietary potassium is linked to better cardiovascular outcomes. After meals with avocado or banana, I often feel steadier energy.

How does potassium support muscle, nerve, and heart health?

Potassium works inside and outside cells as a key electrolyte. It helps muscles contract on cue and prevents cramps, especially after heavy sweating. Nerves need potassium to carry signals that control movement and reflexes.

The heart depends on steady potassium to guide its electrical rhythm. The 2020 to 2025 Dietary Guidelines for Americans recommend about 2,600 mg per day for most women and 3,400 mg for most men to support these functions and healthy blood pressure.

How Much Potassium Do You Need?

Most people can meet their potassium needs with food. Your target depends on age, sex, health conditions, and activity level.

What is the recommended daily potassium intake?

For healthy adults, the Department of Agriculture and the FDA point to about 4,700 mg per day as a practical target. Children and teens need less, and the amount increases with age and growth. I track my intake using nutrition facts and a short food list that includes potatoes, beans, spinach, bananas, yogurt, and fish like salmon or tuna.

Your needs may shift if you have kidney disease or use medicines that change potassium balance. Working with a clinician can help you avoid both deficiency and excess.

What factors affect your potassium requirements?

Activity level, kidney function, and sodium intake all play a role. I need more potassium when I train hard, since I lose electrolytes in sweat. People with chronic kidney disease or heart failure may need less, since the kidneys clear potassium more slowly.

Some diuretics used for blood pressure increase urinary loss, which can raise your needs. A very salty diet may also raise potassium needs. Pregnancy increases daily requirements too.

A healthy balance between sodium and potassium is vital for muscle, nerve, and cardiovascular health.

Top Food Sources of Potassium

You can find potassium in many foods and drinks. Focusing on higher-potassium choices makes it easier to reach your daily goal.

Fruits High in Potassium

Fruits add flavor, fiber, and helpful minerals. Mixing several choices across the week works well.

Bananas are classic potassium-rich foods; one medium banana has about 420 mg of potassium per serving. They are a convenient snack for supporting normal blood pressure.
Avocados provide more potassium per cup than bananas, offering around 700 mg per cup sliced. Including them in salads or sandwiches increases intake with healthy fats.
Dried apricots contain higher potassium content by weight than most fresh fruits; just half a cup delivers about 1,100 mg which helps maintain bone and nerve health.
Oranges and orange juice are also high in potassium with a medium orange providing roughly 240 mg and an 8-ounce glass of juice giving nearly 500 mg, both helping fluid balance.
Pomegranates offer about 410 mg per whole fruit while bringing antioxidants to the diet that support the circulatory system.
Watermelon may seem light but two cups contain close to 270 mg of potassium; this juicy fruit hydrates as it supplies key minerals during hot months.
Cantaloupe yields around 430 mg for each wedge cut; its high water content makes it helpful for those who need to regulate their sodium–potassium balance.
Kiwi delivers approximately 215 mg per medium fruit along with fiber which supports digestion along with maintaining normal extracellular fluid composition.

Which fruits are highest in potassium?

Choosing fruits with higher potassium content supports blood pressure and muscle health. I focus on these when I need a quick boost.

Bananas offer a good source of potassium, with one medium banana providing about 422 mg or nearly 9% of the daily value, dv for potassium.
Avocados contain more than 700 mg per cup, making them an excellent choice if you need to boost your intake.
Oranges deliver about 237 mg per fruit and can be used as a natural salt substitute.
Dried apricots have around 755 mg per half-cup; dried fruit makes it easy to meet potassium needs even in small portions.
Pomegranates supply roughly 666 mg per whole fruit; pomegranate is also high in antioxidants.
Kiwi contains approximately 215 mg per medium fruit and provides both vitamin C and fiber.
Watermelon offers over 170 mg per cup; eating this refreshing fruit can contribute to keeping fluid compartments balanced.
Cantaloupe gives close to 427 mg per cup; its high water content also helps maintain hydration.
Prunes provide over 500 mg of potassium in half a cup; prunes serve as a convenient snack.
Sweet cherries contain about 260 mg per cup and can fit well into snacks or breakfasts.

Swapping processed snacks for these fruits can raise potassium without adding extra sodium or calories.

Are avocados a good source of potassium?

Yes. One medium avocado has about 700 mg of potassium, close to 15 percent of the Daily Value. Avocados also supply fiber and healthy fats, which makes them a steady way to increase potassium without a big sugar load. I add slices to salads or whole grain toast.

How much potassium do bananas provide?

A medium banana contains about 420 mg of potassium, which is roughly 9 percent of the daily target. Bananas also provide fiber, vitamin C, and vitamin B6. Regular intake supports muscle and nerve function and may help lower kidney stone risk while aiding blood pressure control.

Is watermelon rich in potassium?

Watermelon gives a modest amount. One cup offers about 170 mg of potassium. It is useful for hydration and adds some minerals. I enjoy a few cups in hot weather, then rely on beans or potatoes for larger potassium needs.

Do dried apricots contain potassium?

They do. A 100 gram serving of dried apricots provides about 1,162 mg of potassium, more than 30 percent of the daily goal. They are handy for snacks, breakfast bowls, or trail mixes when I want a concentrated source that is low in sodium.

What potassium does pomegranate offer?

Pomegranate seeds provide about 236 mg per 100 grams. A half cup of arils gives close to 205 mg. I add them to salads or yogurt for potassium, antioxidants, and fiber. Research suggests their minerals help with electrolyte balance, which supports healthy blood pressure.

Vegetables High in Potassium

Vegetables are reliable sources of potassium that fit into many meals. I rotate several options across the week.

Sweet potatoes can provide up to 542 mg of potassium per medium serving and are excellent in many meals.
Spinach delivers about 558 mg per cooked half-cup and also supplies important vitamins that help with tissue function.
White potatoes provide around 610 mg per medium baked serving; keeping the skin boosts your intake further.
Swiss chard brings nearly 480 mg per cooked half-cup, making it helpful for people aiming to support healthy blood pressure.
Beets have close to 442 mg of potassium in one cup and offer color plus nutrients for those seeking variety in their Diet (nutrition).
Butternut squash can pack about 582 mg per cup when cooked; it supports nerve and cell (biology) balance.
Tomatoes yield roughly 292 mg per cup when fresh; juices and sauces increase the amount even more.
Yams provide a solid offering at about 670 mg per cup mashed, making them one of the best options for those watching their mineral (nutrient) intake.
Cucurbita types like pumpkin contribute over 500 mg per cooked cup while remaining low-calorie choices.

These vegetables can help replace sodium with potassium and support heart health.

Which vegetables contain the most potassium?

I rely on these for a big potassium lift with steady fiber and vitamins.

Spinach offers about 560 mg of potassium per cooked half-cup, helping support strong muscles and nerves.
Swiss chard gives nearly 480 mg per cooked half-cup, making it a great choice for people aiming to manage blood pressure.
Sweet potatoes contain around 540 mg per medium cooked potato, offering a high-potassium alternative to regular white potatoes.
Regular potatoes with skin provide close to 900 mg per medium potato, which can help protect against high blood pressure and heart disease.
Beets supply roughly 260 mg for every half-cup cooked, and they fit well into salads or as a side dish.
Edamame or soybean pods deliver about 485 mg of potassium per half-cup shelled, combining protein with this important nutrient.
Pumpkin contains approximately 250 mg per half-cup cooked; this vegetable supports tissue health and adds variety to many dishes.
Broccoli yields nearly 230 mg per cup when steamed, contributing not just potassium but also fiber and protein foods to the diet.
Tomato products like tomato paste pack up to 1,600 mg of potassium in just one cup, supporting healthy acid-base balance in the body’s intracellular fluid.
Yams offer about 670 mg per cup cubed and cooked; these root vegetables are helpful for bone health due to their potassium content.

Combining two or three of these in a day makes meeting your goal far easier.

Are sweet potatoes high in potassium?

Yes. A medium baked sweet potato with skin provides about 540 mg of potassium. I often swap it for white rice at dinner, which helps me reach my daily target while adding fiber and flavor.

How much potassium is in spinach?

One cup of cooked spinach has about 839 mg of potassium, close to 18 percent of the daily value. I add spinach to eggs, pasta, or soups for a quick lift without many calories.

Do potatoes provide significant potassium?

They do. A medium baked potato with skin provides about 925 mg of potassium. Keeping the skin helps since much of the mineral sits just under it. Baking or roasting limits nutrient loss compared to boiling.

Is Swiss chard a good potassium source?

Yes. One cooked cup of Swiss chard delivers around 960 mg of potassium. I sauté it with garlic and olive oil for a fast side that supports muscle and heart function.

How much potassium do beets have?

One cup of cooked beets contains about 518 mg of potassium. I roast them for salads or blend them into smoothies when I need extra minerals without adding much sodium.

Pulses High in Potassium

Pulses, which include beans, peas, and lentils, provide potassium plus fiber and plant protein. They are budget friendly and easy to store.

Kidney beans contain more than 600 milligrams of potassium per cooked half-cup. This makes them useful for managing blood pressure and heart disease risk.
Lentils are rich in potassium, supplying around 370 milligrams per cooked half-cup. They can help meet daily needs and support muscle tissue health.
Black beans deliver about 305 milligrams per cooked half-cup serving. They offer other benefits like iron and folate that support the gastrointestinal tract.
Lima beans have nearly 485 milligrams of potassium per cooked half-cup, making them a good choice for those monitoring signs and symptoms of low or high potassium.
Chickpeas offer almost 240 milligrams of potassium in each cooked half-cup portion, providing an easy option for salads or soups.
Edamame provides roughly 340 milligrams of potassium in one cup, along with protein and vitamin K to benefit bones and tissue biology.
Navy beans reach over 350 milligrams per half-cup cooked serving; this amount supports nerve signaling and muscle contraction.
Soybeans contribute over 440 milligrams in a single half-cup helping to maintain electrolyte balance while being low in saturated fat.

Keeping both dried and canned options on hand makes weekly meal planning easier.

Which beans are high in potassium?

Beans are a simple way to add potassium without much fat or cost.

Kidney beans stand out, providing about 600 mg of potassium per cooked cup. They make a hearty addition to soups and salads.
White beans serve as one of the highest sources, with up to 1,000 mg of potassium per cup. I add these to stews for extra nutrients.
Lima beans deliver nearly 950 mg of potassium per cup, making them a useful option for anyone watching their sodium intake.
Pinto beans contain around 750 mg per cup and work well in chili or burritos for boosting muscle recovery after exercise.
Black beans supply about 600 mg in every cooked cup. They pair nicely with rice or as a topping for sweet potatoes.
Soybeans provide close to 970 mg per cup, making them excellent in stir-fries or vegetarian dishes.
Navy beans hold about 750 mg in each cup, which can support nerve function and help reduce the risk of osteoporosis.

Rotating bean types across the week helps you reach your potassium goal and adds variety.

Are lentils rich in potassium?

Yes. One cup of cooked lentils provides about 731 mg of potassium, close to 16 percent of the daily target. Lentils also offer protein and fiber, which support heart health and steady energy.

What legumes contain potassium?

Many legumes supply potassium and work in salads, soups, and grain bowls.

Kidney beans supply around 600 mg of potassium per cup, cooked. They are easy to add to soups or chili for a boost.
Black beans offer about 600 mg of potassium in every cup when cooked. I use them often in salads and bowls.
Chickpeas provide close to 480 mg per cooked cup. These are the base of hummus and mix well with vegetables.
Soybeans, including edamame, contain nearly 675 mg of potassium per cup, cooked. I enjoy adding them to stir-fries.
Navy beans contain over 700 mg per cooked cup. Many people use these beans in baked bean recipes.
Pinto beans have just over 700 mg of potassium in one cup, making them great for burritos or stews.
Lima beans deliver about 950 mg of potassium per cooked cup. These taste good mixed with corn or yams.
Peas offer roughly 350 mg per cooked cup. Although lower than some legumes, peas still help you meet your daily goal.

If you are at risk for low potassium due to vomiting or illness, adding a range of legumes can help restore balance.

Fish and Seafood High in Potassium

Seafood adds potassium plus protein and omega-3 fats. I keep a few freezer options ready for quick dinners.

Salmon ranks high among fish for potassium content. A 3-ounce cooked portion supplies about 400 milligrams of potassium and supports heart health.
Tuna also stands out. Canned light tuna delivers around 250 milligrams per serving, making it easy to add to salads or sandwiches.
Cod is another lean source; a typical fillet contains over 400 milligrams of potassium along with valuable protein that builds body tissue.
Clams, considered top-tier seafood, yield more than 500 milligrams per 3-ounce serving and add variety to your weekly meals.
Halibut supplies about 500 milligrams per serving, making it one of the richer fish options available in most stores or seafood markets.
Sardines pack around 400 milligrams per small can and are convenient for quick meals while boosting calcium carbonate intake too.
Shrimp provides nearly 300 milligrams per serving with low fat content; I always find shrimp easy to cook for fast weeknight dinners.
Trout delivers close to 400 milligrams per cooked fillet and is known for its mild flavor, which my family prefers over some stronger tasting fish.

Grilling or baking keeps the nutrition strong and the prep simple.

Is salmon a potassium-rich fish?

Yes. A 3 ounce cooked serving of salmon provides about 326 mg of potassium. I bake salmon for an easy meal that supports blood pressure goals and provides omega-3s.

How much potassium does tuna provide?

A three ounce serving of canned light tuna in water provides about 200 mg of potassium. Fresh yellowfin tuna offers about 450 mg. I use canned tuna for fast lunches and fresh tuna for dinners.

Beverages High in Potassium

Some drinks deliver a useful amount of potassium while keeping hydration on track. I use these when I need a simple boost.

Coconut water contains about 405 mg of potassium in one cup, making it a natural electrolyte drink for muscle and nerve support.
Orange juice delivers around 470 mg of potassium per cup; I find it rich in nutrients and easy to include at breakfast.
Tomato juice supplies roughly 535 mg per cup, supporting the body’s biological tissues and heart health.
Pomegranate juice contains about 530 mg per cup; this beverage is tangy and helps maintain balanced potassium intake.
Vegetable juices, especially those with spinach or beet, often provide over 500 mg of potassium per serving; they offer another alternative to fruits are rich in this mineral.
Prune juice gives approximately 707 mg of potassium per cup, which can be helpful for digestion and blood pressure management.
Fresh fruit smoothies made with banana or avocado may deliver 700 to 900 mg of potassium per serving, depending on ingredients used.

Homemade versions avoid added sugars and keep more nutrients.

Is coconut water high in potassium?

Yes. One cup can provide about 600 mg of potassium, which beats many sports drinks. I reach for it after workouts to replace electrolytes with fewer calories than many sweetened drinks.

Do fresh fruit and vegetable juices contain potassium?

They do. An 8 ounce glass of orange juice has around 470 mg of potassium. Juices from oranges, pomegranates, beets, or spinach keep much of their natural potassium when made fresh. Store-bought versions may lose some nutrients or add sugar, so I often make mine at home.

Benefits of a Potassium-Rich Diet

A potassium-rich eating pattern supports the heart, muscles, and nerves. Think of it as a steady helper that balances sodium and keeps cells working well.

How does potassium help regulate blood pressure?

Potassium helps your kidneys flush extra sodium in urine. Less sodium in the bloodstream reduces fluid volume, which lowers pressure on artery walls. People who meet their daily potassium goals tend to have lower blood pressure than those who do not.

I raised my intake with bananas and spinach, and my numbers improved over a few months. For most healthy adults, food sources work better than supplements.

Can potassium support bone health?

Yes. Diets higher in potassium from fruits and vegetables can reduce calcium loss in urine. Keeping more calcium in the body supports bone density over time. I include oranges and yams to help hit my potassium goals while supporting bones.

Does potassium reduce the risk of kidney stones?

Research links higher potassium intake with fewer kidney stones. Potassium helps limit calcium loss in urine, which can reduce stone formation. Foods like bananas, sweet potatoes, and oranges are easy ways to increase intake.

How does potassium improve muscle and nerve function?

Potassium carries electrical signals along nerves and muscle cells. This keeps movements coordinated and limits cramps during activity. I have fewer leg cramps on long hikes when I include beans, sweet potatoes, or bananas during the week.

When to Avoid Excess Potassium

Too much potassium can be dangerous for some people, especially those with kidney disease. Careful monitoring protects the heart and nerves.

What are the risks of having too much potassium?

High potassium, called hyperkalemia, can cause irregular heart rhythms. Symptoms may include weakness, numbness, chest pain, or palpitations. In severe cases, it can lead to paralysis or cardiac arrest.

Potassium builds up when kidneys cannot clear it well. People with reduced kidney function should be cautious with very high-potassium foods and discuss safe limits with a healthcare professional.

Why should kidney disease patients monitor potassium intake?

Kidney disease reduces the body’s ability to remove extra potassium. Levels can rise and affect heart rhythm, which is dangerous. The National Kidney Foundation advises limiting potassium-rich foods, such as bananas, spinach, and potatoes, when needed and monitoring blood tests.

Diet changes and regular lab checks help keep potassium in a safe range. A registered dietitian can suggest lower-potassium swaps that still fit your taste and culture.

Should You Take Potassium Supplements?

Most people can meet their needs with food. I focus on whole foods first and use supplements only if a clinician advises them.

When is potassium supplementation necessary?

Supplements may be needed if blood tests show hypokalemia, which means low potassium levels. Causes include some diuretics, vomiting, diarrhea, or certain kidney problems. After a bad flu left me dehydrated, my doctor prescribed a short course to help my muscles recover.

Healthy adults usually do not need potassium pills if they eat a varied diet. People with chronic health conditions should ask a clinician before using any over-the-counter product.

What are possible side effects of potassium supplements?

Common side effects include stomach upset, nausea, or diarrhea. High doses can cause tingling, muscle weakness, or abnormal heart rhythms. In rare cases, excess intake can trigger hyperkalemia.

People with kidney disease face higher risks because their bodies cannot clear extra potassium well. Blood tests help confirm safe levels. Use only the dose given by your healthcare provider.

Tips for Including More Potassium in Your Diet

I keep meals simple and repeat easy wins. Small changes add up fast when I choose foods with more potassium and less sodium.

How can you choose whole, unprocessed potassium-rich foods?

I shop the produce aisle first. Bananas, sweet potatoes, spinach, and beans are naturally rich in potassium and low in sodium. I check labels to skip products with added salt or sugar.

Leaving potato skins on increases potassium. Choosing whole grains, like brown rice, helps maintain nutrients that fast-cook versions can lose.

What are good potassium-rich alternatives to sodium?

I season with herbs like basil, oregano, or parsley instead of table salt. Tomatoes, avocados, bananas, spinach, sweet potatoes, and beets bring natural flavor plus potassium.

Roasted chickpeas or cooked lentils make crunchy or hearty toppers in place of salty croutons. A squeeze of lemon adds brightness without sodium. Unsalted nuts and seeds also keep snacks satisfying.

Frequently Asked Questions

Here are quick answers to common questions about potassium-rich foods and daily needs. Use them to guide your next grocery trip.

What are the signs of low potassium levels?

Muscle weakness or cramps often appear first. The legs may feel tired or heavy after simple tasks.
Fatigue sets in quickly. Basic chores may leave me more tired than usual, even with plenty of sleep.
Irregular heartbeat or palpitations can occur. My heart sometimes races or flutters for no reason.
Constipation and bloating are common digestive issues that low potassium can trigger.
Tingling or numbness may develop in the hands and feet. I have felt pins and needles after skipping meals packed with potassium foods.
Frequent urination increases, which also depletes body fluids and worsens the problem.
High blood pressure can result if potassium stays low for several days.

Spotting these signs early pushed me to improve my daily food choices.

Can potassium help manage high blood pressure?

Potassium encourages the body to excrete excess sodium through urine, which may lower blood pressure.
The American Heart Association recommends increasing potassium from food sources as part of an effective strategy to manage hypertension.
Research suggests that adults who consume at least 4,700 mg of potassium daily show lower average blood pressure rates compared to those who consume less.
I added more bananas and spinach into my meals and noticed my blood pressure readings improved within three months.
Fruits like oranges, cantaloupe, and avocados offer natural sources of potassium that support vascular health.
Consuming beans and lentils regularly can deliver significant amounts of this key mineral while providing extra fiber for heart benefits.
Studies link higher dietary potassium intake with reduced risk of stroke in both men and women.
Coconut water provides a hydrating option full of potassium that can be part of a blood-pressure-friendly diet plan.
Eating less processed food helps maintain a healthy balance between sodium and potassium intake for better cardiovascular outcomes.
It is best to consult with a healthcare provider before making major dietary changes especially if you have kidney disease or take medications affecting electrolyte levels.

Which foods have the highest potassium content?

Bananas offer about 422 mg of potassium in a medium-sized fruit, making them a popular and easy option for boosting potassium levels.
Avocados have roughly 708 mg of potassium per cup sliced, which is more than a medium banana and provides healthy fats as well.
Sweet potatoes deliver around 541 mg of potassium in one medium baked tuber with skin.
Spinach contains approximately 839 mg per cooked cup, making it an excellent source for those looking to increase vegetable-based potassium intake.
White beans pack about 829 mg of potassium per half-cup serving, offering both fiber and plant protein.
Salmon supplies close to 534 mg of potassium in each three-ounce cooked piece; plus, this fish provides heart-healthy omega-3s.
Dried apricots supply about 755 mg of potassium per half-cup, offering a convenient snack high in minerals.
Potatoes with the skin offer up to 900 mg or more per medium potato; keep the skin on for maximum benefit.
Swiss chard yields upwards of 960 mg per cooked cup; it fits easily into soups and sautés for extra nutrition.
Lentils give nearly 731 mg in one cooked cup while adding valuable fiber and protein to meals.
Coconut water provides between 400 and 600 mg per cup, making it a hydrating beverage rich in electrolytes including potassium.

Conclusion

Choosing potassium-rich foods supports strong muscles, steady nerves, and a healthy heart. I reach for leafy greens like spinach or Swiss chard, fruits such as bananas and avocados, beans and lentils, potatoes with the skin, and seafood like salmon or tuna.

Building meals around these sources of potassium helps maintain healthy blood pressure and lowers risk for cardiovascular problems. If you have kidney disease or take medicines that affect electrolytes, talk with a clinician before changing your potassium intake. Food first, supplements only with guidance.

Sources: U.S. Food and Drug Administration, Dietary Guidelines for Americans 2020–2025, National Institutes of Health, American Heart Association.

FAQs

1. Which foods are the top sources of potassium?

Bananas, potatoes, spinach, lentils, and yogurt contain high levels of potassium. According to the United States Department of Agriculture (USDA), a medium baked potato provides about 925 milligrams; one cup of cooked spinach offers around 839 milligrams; and a cup of lentils contains roughly 731 milligrams.

2. Why is potassium important for health?

Potassium helps regulate fluid balance in the body and supports normal muscle function as well as heart rhythm. The National Institutes of Health notes that adults should aim for at least 2,600 to 3,400 milligrams per day depending on age and sex.

3. How can I add more potassium-rich foods to my meals?

You can include beans in salads or soups, use sweet potatoes instead of white rice as a side dish, or snack on dried apricots between meals. When I started adding more leafy greens like Swiss chard to my lunch routine last year, I noticed improved energy during afternoon activities.

4. What are signs that someone might not get enough potassium from food?

Muscle cramps, fatigue, irregular heartbeat, or weakness may signal low dietary intake according to Mayo Clinic research. If you notice these symptoms often after exercise or changes in diet patterns it may be helpful to review your daily food choices with a healthcare provider.

Summary: Potassium plays an essential role in supporting heart health and muscle function. Foods such as bananas and potatoes offer easy ways to meet daily needs while simple meal adjustments help increase intake naturally.