Potassium is an essential mineral that helps keep muscles and fluids in balance, reduces the harmful effects of salt, lowers blood pressure, and reduces the risk of kidney stones and bone loss. The recommended daily intake of potassium for adults is at least 4,700 milligrams. Here are some foods that are high in potassium:

• Fruits: Many fresh fruits are rich in potassium, including bananas, oranges, cantaloupe, honeydew, apricots, grapefruit, and some dried fruits such as prunes, raisins, and dates.

• Vegetables: Potassium-rich vegetables include cooked spinach, cooked broccoli, potatoes, sweet potatoes, mushrooms, peas, cucumbers, zucchini, pumpkins, leafy greens, mustard spinach, winter squash, and beets.

• Legumes: Beans and legumes are a great source of potassium, including white beans, lima beans, pinto beans, kidney beans, soybeans, and lentils.

• Fish: Certain fish, such as tuna, halibut, cod, trout, and rockfish, are high in potassium.

• Dairy: Some dairy products, such as milk and yogurt, are high in potassium.

• Other foods: Other foods that are rich in potassium include nuts, meat and poultry, brown and wild rice, bran cereal, and whole-wheat bread and pasta.

Its important to note that some people may need to limit their potassium intake, such as those with kidney disease. In this case, they should consult with a healthcare provider to determine the appropriate amount of potassium for their diet.