Potassium Rich Foods

" Potassium is an electrolyte-an electrically charged particle needed for proper cellular functioning. Potassium specifically helps in carrying an electrical charge to help a nerve or muscle contract, and it helps regulate blood pressure and allow the heart and kidneys to function properly. Studies have shown that increased potassium intake can decrease the incidence of forms of arterial aging.' (Dr. Mehmet Oz)

The recommended amount is 3,000 milligrams a day. 4000mg per day is the suggested amount to help fight hypertension and high blood pressure.  That seems like a huge amount but foods add up quickly! I also am reading this book 'The 150 Healthiest Foods on Earth' (Jonny Bowden) looking for gems of potassium rich foods.

This is now hanging on my fridge. (Except mine has pretty pictures of healthy foods)

FRUITS	SERVING SIZE	POTASSIUM
Prune Juice	1 cup	706mg
Avocado	½ medium	550mg
Cantaloupe	1 cup	484mg
Orange Juice	1 Cup	454mg
Banana	1 medium	451mg
Kiwi	1 medium	252mg
Orange	1 medium	250mg
Strawberries	1 Cup	247mg
Watermelon	½ Cup	186mg
VEGETABLES	SERVING SIZE	POTASSIUM
Potato with Skin	1 medium	844mg
Black Beans	1 Cup	801mg
Lentils	1 Cup	731mg
Kidney Beans	1 Cup	713mg
Tomato Juice	6 ounces	658mg
Spinach	½ Cup	419mg
Sweet Potato	1 medium	397mg
Tomato	1 medium	397mg
Carrots	1 medium	233mg
Broccoli	½ cup cooked	228mg
Corn	½ cup cooked	204mg
Cauliflower	½ cup cooked	200mg
MEAT/PROTEINS	SERVING SIZE	POTASSIUM
Milk	1 cup	381mg
Lean Ground Beef	3 ounces	205mg
Chick Peas	1 cup	477mg
Flounder	3 ounces	292mg
Chicken	3 ounces	195mg