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Friday, 23 August 2019

16 Best Foods With Potassium That Are Even Healthier Than a Banana

When you think about all of the nutrients your body needs, your mind might jump to protein, fiber, calcium, vitamin D, or even omega-3s. But potassium? The essential electrolyte probably gets swept to the sidelines.
Here's why it shouldn't: Potassium helps your nerves and muscles communicate with one another, moves other nutrients into your cells, and keeps your sodium levels in check. Not getting enough of the stuff can cause high blood pressure (thanks to its close relationship with salt) and increase your risk of kidney stones, according to the National Institutes of Health.
The good news is, you can find more than enough potassium in all sorts of foods. But if you default to bananas, not so fast. While each medium banana has 422 milligrams (mg) of the mineral—or about 9 percent of your 4,700 mg recommended daily value (DV)—you can easily find more in other fruits and vegetables.
Case in point: Ahead you'll find 16 foods that pack more potassium than a banana.

Sweet potato

A medium baked sweet potato has 542 mg (12% DV) of potassium. These tubers are also rich in vitamin A for your eyes, vitamin C for your skin, and gut-filling fiber. They also just happen to be ridiculously tasty.

White potato

Surprise, surprise: A single medium baked potato has 941 mg (20% DV) of potassium. You've probably been conditioned to fear these spuds, but when prepared the right way (baked or boiled instead of deep fried), they're low in calories, fat, and sodium. Plus, white potatoes offer a healthy dose of vitamin C and magnesium, too. Let your spud cool before you eat it and you'll get a dose of gut-friendly resistant starch.

Tomato sauce

This plain old pasta topper is a secret source of potassium, with 728 mg (15% DV) in each cup. Tomatoes are also rich in lycopene, a disease-fighting plant pigment that gives certain fruits and vegetables their signature red hue. Look for a low-sugar tomato sauce sold in BPA-free packaging.

Watermelon

Nosh on two refreshing watermelon wedges, and you'll get 641 mg (14% DV) of potassium. Watermelon is also a great source of lycopene, as well as vitamins A, C, and B6. Plus, more than 90 percent of the fruit is water, so you'll feel full after snacking for very little calories. And if you rather sip the stuff? Cold-pressed watermelon juice is a great alternative.

Frozen spinach

Add 1 cup of frozen spinach to your next stir-fry or pasta dish and you'll get a respectable 540 mg (11% DV) of potassium. Spinach is also rich in magnesium, vitamin A, and calcium. Bonus: It's crazy inexpensive—usually much cheaper than fresh veggies.

Beets

A cup of cooked, sliced beets delivers 518 mg (11% DV) of potassium, while a 1-ounce serving of beet chips has an impressive 90 mg. One snack to try: Rhythm Superfoods Naked Beet Chips. The sweet root vegetables are super versatile, though, and can be used in everything from salads to juices to soups.
And there's a reason athletes are all about beetroot juice lately: In a 2017 review, researchers concluded that drinking the stuff 90 minutes before your workout could boost performance. (Just don't freak out if they turn your pee pink or red afterward. It's totally normal, we promise.)

Black beans

Chances are you're already buying canned black beans for a boost in fiber and protein—two nutrients that keep you feeling full longer. However, they're also a great source of potassium. Eat one cup and you'll get 739 mg (16% DV) of the mineral. Black beans also offer some calcium, magnesium, and folate.

White beans

White beans might be the best source of potassium in the grocery store: A single cup has a whopping 1,189 mg. That's a full quarter of what you need every day. That same 1-cup serving also packs an impressive 20 grams of protein and 13 grams of fiber.

Canned salmon

Canned salmon is a lazy cook's dream. Pop open one 5-ounce can and you'll get 487 mg (10% DV) of potassium. What's more, salmon is rich in omega-3 fatty acids, which are essential fats for your eye, heart, and brain health that your body can't make on its own. Salmon is also high in B vitamins, which aid in the production of red blood cells and convert the food you eat into energy. On top of that, salmon is a great source of lean protein—perfect for those trying to lose weight or build muscle.

Edamame

Whole soybeans are one of the world's greatest sources of plant-based protein, but that's not the only trick up their sleeve: 1 cup also supplies 676 mg (14% DV) of potassium. Eat them as a snack, toss 'em in a salad, or serve them up as a side dish.

Butternut squash

One cup of this slightly sweet fall favorite packs 582 mg (12% DV) of potassium. You'll also get a hefty dose of vitamin A, along with some vitamin C, magnesium, folate, and calcium.

Swiss chard

One cup of cooked chard has a whopping 961 mg (20% DV) of potassium. These hearty greens also pack calcium, iron, and vitamins A, C, and K.

Yogurt

Regular plain yogurt (not the Greek stuff) has an impressive 573 mg (12% DV) of potassium per cup. Plus, it packs nearly half your daily calcium needs. Look for one that contains live active cultures, so you'll get a nice dose of gut-friendly probiotics, too.

Avocado

Avocados provide a whopping 507 mg of potassium per 3.5 ounces. Moreover, they are a great source of healthy fats and fiber. Avocados lend a nice creaminess to recipes. You can enjoy it over toast, create a delicious pasta sauce, or whip it into a flavorful salad dressing.

Coconut Water

Store-bought coconut water packs a powerful punch of potassium, delivering about 350 mg per 8 fluid ounces. It makes a great alternative to sugary sports drinks and a delicious base for post-workout smoothies. Just be sure to buy the unsweetened versions to avoid added sugar.

Dried Apricots

Dried apricots supply 430 mg of potassium per 6-piece serving, giving you a big nutritional bang for your buck. Remember to choose unsweetened versions at the grocery store to avoid loading up on extra sugar. We like to chop dried apricots and incorporate them into homemade granola bars and trail mixes.

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