If you suspect that you have low levels of potassium, then you should see your doctor before turning to supplements or other methods of boosting your potassium intake. When straying from a standard diet, you can easily overdo it and end up with too much potassium in your diet. Experts suggest 4,700 mg of potassium a day in a balanced diet. Your doctor will run the appropriate blood tests to determine your actual potassium levels, and he will prescribe the correct course of action for you based on those results.  In most cases your treatment will involve more potassium-rich foods in your diet. Follow your doctor's recommendations closely to avoid introducing too much potassium into your diet. If you recently suffered from the common causes of low potassium, such as diarrhea, vomiting, or sweating due to an illness—or if you recently took a short-term prescription of antibiotics—your potassium levels will most often return to normal as soon as you're well again. Your doctor will likely suggest adding some potassium-rich foods until you're well again rather than taking a potassium supplement. Dairy products deliver some of the highest sources of potassium you can find in a single serving of food. One cup of yogurt, for instance, contains roughly 579 mg of potassium. One cup of nonfat milk can contain as much as 382 mg of potassium.  Opt for nonfat options whenever possible since too much full-fat dairy dramatically increases your daily calorie intake. Do not turn to dairy options if you are lactose intolerant. You can still find plenty of potassium from other sources. Select fruits are great sources of potassium. Make sure you choose a potassium-rich fruit, though, because not all fruits are created equal in this regard. Fruits high in potassium include:  422 mg in a medium-size banana 390 mg in half of a papaya 378 mg in three average apricots 368 mg in one cup of cantaloupe 355 mg in 3/4 cup of orange juice 273 mg in 1/4 cup raisins 254 mg in one cup of strawberries Fruits aren't the only potassium-rich options. You can also get plenty of potassium in several common vegetables. Some of the best varieties include:  925 mg in a medium-size baked potato with the skin (610 mg without the skin) 694 mg in a large sweet potato 517 mg in 3/4 cup of carrot juice 448 mg in 1/2 cup of winter squash 419 mg in 1/2 cup of spinach 417 mg in 3/4 cup of tomato juice (or 300 mg in a large tomato) 312 mg in one stalk of celery 278 mg in 1/2 cup of broccoli 267 mg in 1/2 cup of beets Though not as much as some other options, you can still find a decent amount of potassium in several meat sources. The amount of potassium in a three-ounce serving of common meat options is:  383 mg in chicken 290 mg in beef 259 mg in lamb 250 mg in dark meat turkey Fish is also a good source of potassium. For a three-ounce serving of fish, you can find:  484 mg in canned salmon or tuna An average of 375 mg in most other varieties of fish Many varieties of nuts and legumes are also good sources of potassium. Additionally, they're often great sources of protein, fiber, and other minerals. High-potassium options include:  400 mg in 1/2 cup of cooked pinto beans 365 mg in 1/2 cup of cooked lentils 340 mg in 1/2 cup of unsold nuts 241 mg in 1/4 cup of sunflower seeds 208 mg in two tbsp. of peanut butter Though not an ingredient people often use (and an unexpected source of nutrients), molasses contains 498 mg of potassium in one tbsp. Drizzled onto yogurt, oatmeal, of used in smoothies is a great way to easily add the potassium boost of molasses to some common food items. In addition to focusing on high-potassium foods, you should also know the common foods that are low in potassium. Some of these options are still very healthy, but if potassium is your focus, then they do not make good choices. Low-potassium foods include:  0 mg in black olives (also  very high source of sodium) 3 mg in one tbsp. of butter 20-30 mg in one ounce of cheese 45 mg in three ounces of bacon (also a very high source of sodium) 50 mg in 1/2 cup of blueberries 55 mg in one egg 69 mg in one slice of bread 72 mg in ten medium grapes 81 mg in 3/4 cup of pasta 90 mg in 1/2 cup of applesauce 100 mg in 1/4 cup of corn
زر طبيبك. اتح لمستويات البوتاسيوم أن ترد بشكل طبيعي. أضف المزيد من منتجات الألبان إلى حميتك. تناول المزيد من الفواكه الغنية بالبوتاسيوم. أضف خضروات أكثر غنية بالبوتاسيوم. أضف لحوم غنية بالبوتاسيوم بشكل أكبر. تناول مأكولات بحرية تعد مصدرًا جيدًا  للبوتاسيوم. أضف مكسرات وبقوليات غنية بالبوتاسيوم. استخدم الدبس في الوصفات. تعلّم الأطعمة قليلة البوتاسيوم.