Bring on the benefits
Potassium helps to maintain fluid balance, promotes proper nerve and muscle function and aids in the regulation of your metabolism. Tip: Try to include a daily serving of potassium-packed foods in your diet to help reduce nasty leg cramps and growing pains in kids.

A Banana a Day
A medium banana contains approximately 460 mg of potassium and is super low in sodium. Bananas can play a role in keeping your kid’s bones strong, blood pressure readings healthy and energy levels high (it may even help with premenstrual bloating!), says Rosie Schwartz, a consulting dietitian in Toronto and author of Enlightened Eater’s Whole Foods Guide.

Other potassium packed foods
Avocados, citrus and dried fruits, melon, tomatoes, potatoes, milk and whole-grain products.