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The Produce Corner Recipes
Potassium-Rich Fresh Produce
Potassium helps regulate body fluids. In order for each cell to produce energy or to rebuild its structure, it must obtain needed nutrients from the fluids that surround it. Concentrations of potassium help control this exchange across the cell membrane and aids in protein synthesis and the formation of glucose. Another benefit is the consequent lowering of high blood pressure, thereby reducing the risk of heart attack, stroke and hypertension.

Fresh produce is an outstanding source of potassium. Most fruits, citrus and dark, leafy, green vegetables contain significant amounts.

    Fruit or
    Vegetable    		Milligrams of
    Potassium/Cup
    Avocadoes1,303
    Bananas440
    Chopped Dates1,153
    Asparagus265
    Black-Eyed Peas625
    Broccoli481
    Brussel Sprouts457
    Carrots375
    Cauliflower339
    Collard Greens498
    Lettuce, head943
    Parsnips 587
    Potatoes 782
    Spinach 600
    Winter Squash945
    Watermelon426


By comparison, beef is also a good source, but only contains 189 milligrams per 3 oz. serving.

Enjoy!




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