Introduction
Potassium is a mineral and electrolyte vital to the proper functioning of the body . It helps maintain normal blood pressure levels , transports nutrients into cells and supports healthy nerve and muscle function . The Adequate Intake (AI) of potassium is 4,700 mg in healthy individuals , but most people do not 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
Among the foods rich in potassium we find avocado , which contains good fats , vitamin K and folic acid . Half of an avocado (100 grams) contains 487 mg of potassium, or 10% of your daily requirement. Furthermore, it can help combat hypertension : increasing potassium allows you to reduce salt ( sodium ) intake. Sodium if taken in large quantities can be harmful and salt cravings often hide other problems .
Avocados, like most fruits, are low in sodium . Half of an avocado provides 7 mg, just 0.5% of the recommended dietary intake.
Like avocados, sweet potatoes have become increasingly popular and are often used as an alternative to classic potatoes which have a much higher glycemic index . They’re a particularly nutritious way to support your potassium intake: a medium-sized sweet potato contains 541 mg, or 12% 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, Chard, 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, 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 . Although it is technically a fruit, it is cooked like a root vegetable. 205 grams of pumpkin provide 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 equates to 11% of your daily requirement.
Did you know that…
Seasoning the pasta with tomato sauce prepared with the puree increases the potassium content of the meal. Passata , made from cooked tomatoes that have been peeled and seeded, is a concentrated condiment that not only adds great flavor to all sauces and the traditional spaghetti dish , but which contains potassium, vitamin C and lycopene .
Watermelon, dried apricots and pomegranate
Watermelon is a fruit with a high water content and therefore a hydrating 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 valid source of vitamins A and C, as well as magnesium.
Dried or dehydrated apricots , on the other hand, provide 488 mg of potassium , which represents more than 10% of the AI. These fruits are also a good source of fiber and vitamins A and E.
Likewise, pomegranates are an extremely healthy multi-seeded fruit: an important source of potassium, since 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 satiety.
Kiwano melon also has a 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 , double that of a banana. They are rich in many other nutrients, but most notably contain folate, vitamin K, magnesium, and manganese .
Black beans (used in burritos, as chily garnishes, 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 retained. To avoid losing this valuable nutrient, it’s best to soak dried beans overnight. This step will help reduce the number of phytates.
Likewise, cannellini beans also have twice as much potassium as a banana . One cup of cooked white beans provides 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 plant proteins.
Bananas, on the other hand, are among the foods richest in selenium .
