How to Increase Potassium Intake

Instructions

Things You’ll Need:

• Potatoes
• Milk and dairy foods
• Fruits
• Leafy green vegetables
• Beans
• Meats and fish
• Almonds

• Step 1:
  Eat potatoes or sweet potatoes with the skin on them. One medium-baked potato will give you 610mg of potassium.
• Step 2:
  Increase your potassium intake by drinking milk and eating dairy foods. The National Dairy Council recommends three servings a day of milk, cheese and yogurt to get all the health benefits from dairy foods. Eight oz. of milk has 366 mg and an 8 oz. serving of yogurt provides 490 mg of potassium. One quarter cup of cottage cheese will give you 108mg.
• Step 3:
  Consume a variety of fruits. A 6-inch banana, which is known as a great potassium source, will give you 362mg of potassium. Oranges are also a good source with 174mg in a 2 3/8" orange. Half of a cantaloupe will give you 975mg of potassium. Half an avocado will provide 548mg.
• Step 4:
  Eat leafy green vegetables like spinach, which provides 419mg per ½ cup and beet greens that have 655mg in a ½ cup.
• Step 5:
  Eat beans. White beans will give you 595mg of potassium per ½ cup. Soybeans give you 443mg and lima beans 484mg for the same amount.
• Step 6:
  Consume fish, chicken, turkey, hamburger, pork, and lamb which are good sources of potassium. Salmon has 470mg of potassium per 4 ozs. Chicken will give you 410mg.
• Step 7:
  Snack on almonds to increase your potassium intake. 4 oz will provide 786mg.

Tips & Warnings

• The Institute of Medicine reports children 1 to 3 years old should consume 2500mg of potassium per day, 3800mg for children 4 to 8, 4500mg for 9 to 18 year olds, and 4700mg for 19 and older.
• As long as you eat a good variety of these foods, a supplement should not be needed.
• Watch your intake of sugar, alcohol and coffee which deplete potassium in the body.
• Check with your doctor to determine the level of potassium in your body and to establish your potassium needs.
• It's rare, but it is possible to have too much potassium, which is toxic to the body. Symptoms include irregular heartbeat, nausea and muscle fatigue.