Introduction
Potassium is a mineral and electrolyte vital to the proper functioning of the body . It helps maintain normal blood pressure levels , transports nutrients to cells , and supports healthy nerve and muscle function . The adequate intake (AI) of potassium is 4,700 mg in healthy individuals , but most people don’t get enough through their diet. It’s not just bananas , well known for being rich in potassium, that are rich in this precious mineral.
Avocado and Sweet Potatoes
Potassium-rich foods include avocados , which contain good fats, vitamin K and folic acid . Half of an avocado (100 grams) contains 487 mg of potassium, or 10% of the daily requirement. In addition, it can help counteract high blood pressure : Increasing potassium allows you to reduce your salt ( sodium ) intake. Sodium when taken in large quantities can be harmful and often the craving for salt hides other problems .
Avocados, like most fruits, are low in sodium . Half of an avocado provides 7mg, just 0.5% of the recommended dietary intake.
Like avocados, sweet potatoes have become increasingly popular and are often used as an alternative to regular potatoes which have a much higher glycemic index . They’re an especially nutritious way to support your potassium intake: One medium-sized sweet potato contains 541 mg or 12 percent of your daily requirement. Additionally, sweet potatoes are low in fat, contain a small amount of protein , and are a good source of complex carbohydrates , vitamin A, and fiber .
Spinach, Beets, Butternut Squash and Potatoes
Spinach is one of the vegetables richest in potassium: 150 grams of frozen spinach contains 540 mg of potassium . They are also rich in vitamin A, vitamin K, folate and magnesium .
Another leafy green vegetable, Swiss chard , boasts a high potassium content: 180 grams provides 961 mg , which is more than double the potassium in a banana . It also contains vitamin K and vitamin A. It is low in calories and a good source of fiber.
Butternut squash is a sweet – tasting winter squash . While technically a fruit, it is cooked as a root vegetable. 205 grams of pumpkin provides 582 mg of potassium , vitamins A and C, vitamin E and magnesium.
Yellow potatoes also provide 515 mg of potassium per single average-sized potato, which is 11 percent of your daily requirement.
Did you know that…
Seasoning pasta with tomato sauce prepared with tomato puree increases the amount of potassium in the meal. Passata , made from cooked tomatoes that have been peeled and deseeded, is a concentrated condiment that not only adds great flavor to all sauces and the traditional spaghetti dish , but also contains potassium, vitamin C and lycopene.
Watermelon, dried apricots and pomegranate
Watermelon is a fruit with a high water content and therefore with a moisturizing power . Just two wedges of watermelon (about 1/8 of a melon or 572 grams) contain 640 mg of potassium . Low-calorie and fat-free, watermelon is also a good source of vitamins A and C, as well as magnesium.
Dried or dehydrated apricots , on the other hand, provide 488 mg of potassium , which is over 10% of the AI. These fruits are also a good source of fiber and vitamins A and E.
Similarly, pomegranates are an extremely healthy multi-seeded fruit: an important source of potassium, as one fruit can provide 666 mg , or just over 14% of the AI, they are also rich in vitamins C and K, as well as folate and have a higher protein content than most fruits. However, they contain more calories than most fruits and a considerable amount of natural sugars . On the other hand, pomegranates also have 11 grams of fiber, which can help slow digestion and increase feelings of satiety.
Kiwano melon also has good potassium content.
Edamame and Beans
Edamame , known as immature soybeans served in the pod, are an excellent source of potassium: 150 grams provides 676 mg of potassium , twice as much as a banana. They are high in many other nutrients, but most notably contain folate, vitamin K, magnesium and manganese .
Black beans (used in burritos, as side dishes on chili, or in soups) are also an excellent source of potassium. However, because black beans contain phytates that can reduce the body’s absorption of minerals , not all of the potassium can be stored. To avoid losing this valuable nutrient, it is best to soak dry beans overnight. This step will help reduce the number of phytates.
Similarly, cannellini beans also have twice as much potassium as a banana . One cup of cooked white beans gives 829 mg of potassium, 18% of your daily requirement. They are also an excellent source of B vitamins . In addition, they contain fiber, iron and vegetable proteins.
Bananas, on the other hand, are among the foods richest in selenium .
