Potassium is an essential mineral for the health of cells, muscles and organs. Most people can get the necessary amount of potassium through a balanced and varied diet.
The main sources of potassium in the diet include green leafy vegetables, vine fruits, root vegetables or tubers, as well as certain fruits. The World Health Organization recommends a daily potassium intake of around 3,510 milligrams. For example, one cup of cooked spinach can provide about 840 milligram of potassium. The star fish in terms of potassium content is salmon, with 340 mg per 100 grams. The potassium content of grapes and black grapes is comparable to that of salmon. A medium banana can provide between 700 and 800 mg of potassium (487 mg per100 grams) In 100 grams of garlic, we find 450mg of potassium The magnesium content in garlic can be included in various culinary preparations such as salads, dressings, sauces, pickles, meats and more. For more information on potassium, visit the U.S. National Library of Medicine.