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What Does Your RDI Look Like: Potassium

I'm sure when you hear the word potassium, you automatically think of bananas. While it's true that they're great sources of this valuable mineral, many other foods contain potassium too.

Before I get into that you should know how much you need everyday and why you need it. The RDI of potassium is 4,200 mg. Potassium is necessary for maintaining blood pressure, proper nerve, kidney, and heart functions, muscle contractions, and also digestion. Not getting enough could cause muscle cramps.

Humans should have no problem getting enough potassium in their diets because it's found in so many whole foods. Want to know what are great sources? Then

Food Serving Size Amount of Potassium (in mg)
Banana 1 medium 422
Baked sweet potato 1 medium 655
Steamed beet greens 1/2 cup 655
Baked potato 1 medium 610
Halibut 3 oz. 490
Lima beans 1/2 cup 484
Skim milk 1 cup 382
Yogurt 6 oz. 399
Cantaloupe 1/4 medium 368
Orange juice 3/4 cup 355
Steamed swiss chard 1 cup. 961
Molasses 2 tsp 340
Steamed broccoli 1 cup 505
Boiled beets 1 cup 518
Avocado 1 cup 874
Lentils 1/2 cup 365
Brussels sprouts 1 cup 495
Carrots 1 cup 394
Winter squash 1 cup 896
Steamed spinach 1 cup 839

As you can see you have plenty of choices when it comes finding sources for potassium. Which one is your fave?


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