We know bananas are high in potassium, but what’s it good for? It’s a mineral and an electrolyte. It helps keep our blood pressure at normal levels, transports nutrients to cells, and helps nerves and muscles to function smoothly. It helps to reduce water retention, and protects against strokes, kidney stones, and osteoporosis. As an electrolyte, it dissolves in water to conduct electricity, and therefore helps with many bodily processes. It’s recommended that we consume at least 4700 mg per day, but many people don’t meet that goal. Trying to incorporate more potassium into your diet? Here are some foods that provide it in abundance:
Popeye was onto something after all. A cup of frozen spinach has about 540 mg of potassium. It also has a ton of vitamins. You can toss it in a salad, put it in a wrap or sandwich, or put it in any meat dish. Spinach is versatile and tastes great in many things.
A potato has about 515 mg of potassium. A baked potato with the skin on can double that. You can of course still opt for french fries with your burger and get your potassium count up, it’s just less healthy in other ways (contains more fat, sodium, and calories). Try eating baked potatoes with some yogurt and skip the butter, you’ll still nail your potassium intake and feel better about your meal.
Fresh tomatoes do have a fair bit of potassium, but tomato paste and sauce contain even more, surprisingly. Sun-dried tomatoes (just toss tomatoes in an oven if you can’t find them at the store) contain 1800 mg per cup. They’re low in fat and high in fibre. They’re high in Vitamin C and help the immune and digestive systems. You can add tomatoes in everything, chop them up and make a salad, put them in a pasta, add them to your sandwich, or even top them on a pizza,
Instagram is obsessed with avocados, and they’re potassium-mines. There’s 975 mg of potassium in one avocado, they have no cholesterol and low sodium. They also contain vitamins and healthy fats. You could go the trendy way and put some on your morning toast, or make a delicious avocado smoothie to get that potassium count up.
A cup of whole milk has 300 mg of potassium, while non-fat milk has 400 mg. Yogurt also has over 300 to 500 mg (depending on the type). It’s very easy to increase your milk intake – morning cereals or smoothies can do the trick. Yogurt can be a good snack between meals or even as a side dish for lunch and dinner. And of course dairy is a great source of calcium, protein, and Vitamin D.
6) Dried fruits
Dried fruits often contain large helpings of potassium. A cup of dried apricots is about 1500 mg of potassium. Dried raisins can also up your potassium count, a quarter cup has about 270 mg of potassium. Also, they’re delicious, so what’s not to like? You can also try dried figs. They make for great and healthy snacks.
Many varieties of fish are very high in potassium, so if you love to eat fish, this is good news. Aside from being full of fatty acids, calcium, phosphorus, and protein, you can get a good helping of potassium too. Salmon, tuna, trout, and some other varieties are especially potassium-friendly. So don’t be afraid to make fish the centerpiece of your meal.
A much-beloved fruit, but also very useful. Two wedges of watermelon have about 640 mg of potassium. It also has protein, fiber, and fat, and Vitamins A and C. Grab a slice in the hot summer months or make watermelon juice.
Pistachios might be expensive, but 100 gm of pistachios have about 1000 gm of potassium. However, cashews, hazelnuts, and almonds are also a good source of potassium. Nuts make for a great snack as well.
Beets are great in a simple vegetable dish. 170 grams of beets have about 518 mg of potassium. Beets also have a lot of nitrates and folates.
So there you have it. Get eating and hit your daily potassium target!