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A diet high in potassium may lower your risk of high blood pressure, stroke, osteoporosis and kidney stones. However, fewer than 2 percent of all American adults consume enough potassium regularly, reported researchers in a 2012 study published in "The American Journal of Clinical Nutrition." The Institute of Medicine's Food and Nutrition Board says that men and women over 19 years old should have about 4,700 milligrams of potassium each day. Choosing drinks high in potassium-rich ingredients can help you reach your requirement.
According to the U.S. Department of Agriculture, a 1-cup serving of canned carrot juice contains 689 milligrams of potassium, or about 15 percent of an adult's recommended daily allowance. Some commercial brands of vegetable juice blends can contain as much as 680 milligrams of potassium per cup, but they can also be high in sodium. For a healthier option, juice your own vegetables. Homemade vegetable juice that contains 1 cup of spinach provides 574 milligrams of potassium. Other high-potassium vegetables to use include zucchini and other dark green, leafy vegetables like chard, beet greens or kale.
A 1-cup serving of prune juice provides 707 milligrams of potassium, an amount that fulfills slightly more than 15 percent of an adult's daily requirement of the mineral. A cup of fresh orange juice has nearly 500 milligrams of potassium, and tangerine juice has 443 milligrams in every cup. Other fruits that can increase your potassium when you consume them in juice form include cantaloupes, which have approximately 500 milligrams of potassium per cup, and kiwi, strawberries, mangoes and nectarines, which all contain 250 milligrams of potassium in a single serving.
Use low- or non-fat dairy products such as milk and yogurt to create milkshakes that are low in calories and fat but high in essential nutrients, including potassium. A 1-cup serving of nonfat milk contains 382 milligrams of potassium; unsweetened nonfat yogurt contains even more, with almost 580 milligrams per cup. By blending a frozen banana with 2 tablespoons of peanut butter, milk and yogurt, you'll have a milkshake that can provide as much as 1,000 milligrams of potassium.
Smoothies combine all types of potassium-rich fruits and vegetables. While you can use any mixture that suits your taste, "New York Times" food writer Martha Rose Shulman recommends one smoothie that includes fresh orange juice, half of a pear, raw arugula, walnuts and a few tablespoons of plain yogurt. Per serving, this smoothie provides approximately 500 milligrams of potassium, or over 10 percent of the amount an adult needs each day.