How To Get 4700 Mg Of Potassium In Your Daily Diet

The daily intake for potassium is 4,700 mg, but since high


Potassium is a vital mineral that plays a crucial role in maintaining the overall health of our body. It helps regulate fluid balance, muscle contractions, and the normal functioning of our heart. The recommended daily intake of potassium is 4700 mg for adults, but most people fail to meet this requirement. In this article, we will discuss some easy ways to get the required amount of potassium in your daily diet.

1. Eat More Fruits and Vegetables

Fruits and vegetables are rich sources of potassium, and adding them to your diet can help you meet your daily potassium requirements. Some of the potassium-rich fruits and vegetables include bananas, avocados, spinach, sweet potatoes, and tomatoes. A medium-sized banana contains around 400 mg of potassium, while a medium-sized avocado contains around 700 mg.

2. Consume More Dairy Products

Dairy products like milk, cheese, and yogurt are also good sources of potassium. For instance, a cup of milk contains around 380 mg of potassium, while a cup of yogurt contains around 500 mg. So, incorporating dairy products into your diet can help you increase your daily potassium intake.

3. Include Beans and Lentils in Your Diet

Beans and lentils are excellent sources of potassium. A cup of cooked lentils contains around 700 mg of potassium, while a cup of cooked kidney beans contains around 600 mg. So, adding these legumes to your diet can help you meet your daily potassium requirements.

4. Choose Potassium-Rich Snacks

If you are looking for a quick snack that is rich in potassium, you can opt for dried fruits like apricots, raisins, and dates. A small box of raisins contains around 300 mg of potassium, while a cup of dried apricots contains around 1500 mg.

5. Use Potassium-Rich Herbs and Spices

Herbs and spices like parsley, cilantro, and turmeric are not only flavorful but also rich in potassium. Adding these to your diet can help you increase your potassium intake. For instance, a tablespoon of dried parsley contains around 100 mg of potassium.

6. Cook with Potassium-Rich Broth

Cooking with broth made from potassium-rich vegetables like carrots, celery, and onions can help you increase your potassium intake. A cup of vegetable broth contains around 900 mg of potassium.

7. Drink More Coconut Water

Coconut water is a refreshing drink that is also rich in potassium. A cup of coconut water contains around 600 mg of potassium, making it an excellent choice for increasing your daily potassium intake.

8. Consider Taking Supplements

If you are unable to meet your daily potassium requirement through diet alone, you can consider taking potassium supplements. However, it is important to consult a healthcare professional before taking any supplements.


Potassium is an essential mineral that is required for the normal functioning of our body. By including potassium-rich foods in your diet, you can easily meet your daily potassium requirement. So, start making small changes to your diet today and reap the benefits of a potassium-rich diet.