what foods are naturally high in potassium?

Question

my nephew plays highschool football and he gets muscule cramps often . His coach told him to eat more potassium.
I already know the obvioius one like bananas.

Answer 1

Food sources

The richest sources of potassium are fruits and vegetables. People who eat large amounts of fruits and vegetables have a high potassium intake (8-11 grams/day) (4). A recent dietary survey in the U.S. indicated that the average dietary potassium intake is about 2,300 mg/day for adult women and 3,100 mg/day for adult men (22). The potassium content of some relatively potassium-rich foods is listed in milligrams (mg) in the table below. For more information on the nutrient content of foods you eat frequently, search the USDA food composition database.
Food Serving Potassium (mg)
Banana 1 medium 467
Potato, baked with skin 1 medium 721
Prune juice 6 fluid ounces 530
Prunes, dried 1/2 cup 633
Orange juice 6 fluid ounces 354
Orange 1 medium 237
Tomato juice 6 fluid ounces 400
Tomato 1 medium 273
Raisins 1/2 cup 598
Raisin bran cereal 1 ounce 437
Artichoke, cooked 1 medium 425
Lima beans, cooked 1/2 cup 478
Acorn squash, cooked 1/2 cup (cubes) 448
Spinach, cooked 1/2 cup 419
Sunflower seeds 1 ounce 241
Almonds 1 ounce 211
Molasses 1 tablespoon 293

Answer 2

Apricots
Artichokes
Avocados
Bananas
Cantaloupe
Cod
Dates
Dry beans (i.e. kidney beans and navy beans)
Figs
Flounder
Greens
Honeydew melons
Kiwi
Lentils
Nuts
Oranges
Peaches
Potatoes
Prunes
Pumpkins
Raisins
Salmon
Sardines
Potassium-based salt replacements
Tomatoes
Watermelons

That's a start!

Answer 3

High Potassium Foods Fruits Vegetables Other Apricot Artichokes Bran/bran products Avocado Beans, dried Coffee(limit 2 cups/day) Banana Broccoli Chocolate Cantalope Brussel Sprouts Coconut Casaba Celery Granola Dates Escarole Ice Cream (1cup/day) Dried fruits Greens(chard, collard ) Molasses Figs Kale Milk (1 cup/day) Honeydew Kohlrabi Nuts/seeds Mango Lentils Orange flavored pop Nectarine Legumes Salt substitute/lite salt Orange Lima Beans Snuff/chewing tobacco Papaya Mushrooms Tea (2 cups/day Prunes Parsnips Raisins Potatoes Rhubarb Salt-free vegetable juice Juice of these fruits Tomatoes Pineapple juice

Answer 4

All meats, poultry and fish are high in potassium.
Apricots (fresh more so than canned)
Avocado
Banana
Cantaloupe
Honeydew
Kiwi
Lima beans
Milk
Oranges and orange juice
Potatoes
Prunes
Spinach
Tomatoes
Vegetable juice
Winter squash

Answer 5

Pretty nearly all fruit are good sources of potassium, but bananas are among the best. Most salt substitutes are potassium chloride. Check the label. But if you're sweating enough to get muscle cramps, you don't need to worry about too much sodium. The cramps show you're not getting enough. When I worked in tropical Australia and we got cramps, the salt tablets we used were a mix of glucose and sodium chloride. Just putting extra salt on your food is the cheapest cure for cramp.

Answer 6

There are food that are naturally high in potassium.

Answer 7

All of the above along with salt to help him retain
fluids (sweating causes the potassium loss)
.. make sure he's not on "speed". It causes cramps
even when you're sitting still & NOT sweating.
It sounds extreme, ... but, you never know.
I HOPE not.... it's bad stuff.

Answer 8

Potassium, a mineral, assists in muscle contraction and in maintaining fluid and electrolyte balance in body cells.
turkey
cantelope
orange juice
milk
salmon
halibut
chicken

Answer 9

If he's getting muscle cramps then salt is good. The body loses salt through sweat and that's why we get cramps. I would recommend a sports drink, containing all the nutrients the body loses through sweat.

It might be that he's not doing a proper warm-up before playing.

Answer 10

Banana