15 FOODS THAT PACK MORE POTASSIUM THAN A BANANA

15 Foods That Pack More Potassium Than a Banana

Source:https://www.healthline.com 

Potassium is a vital mineral and electrolyte for your body.

It helps maintain normal blood pressure, transports nutrients into your cells and supports healthy nerve and muscle function.

The adequate intake (AI) for potassium is 4,700 mg in healthy individuals, but unfortunately, most people don’t get enough potassium through their diets).

Some people turn to bananas, as these are well known for being high in potassium, one medium-sized banana typically containing 422 mg or 9% of the AI.

But bananas are not the only potassium heroes.

15 Foods that pack more potassium than a banana

1. Avocados

Avocados are jam-packed with nutrients — only half a fruit gets you 10% of your daily potassium needs. They’re also rich in vitamin K and folate and may even help lower your blood pressure.

2. Sweet Potatoes

Sweet potatoes are a great way of adding more potassium to your diet. Just one medium-sized specimen doles out 12% of the AI, as well as some protein, fiber and vitamin A.

3. Spinach

Spinach provides more potassium

per serving than a banana — about 12% of the AI per one cup (156 grams) frozen or three cups (100 grams) fresh. This vegetable also packs vitamins A and K, as well as folate and magnesium.

4. Watermelon

Watermelon is a tasty, summery fruit, just two wedges of which can give you almost 14% of your potassium AI, as well as vitamins A and C at only 172 calories.

5. Coconut Water

Coconut water is not only a great hydrating drink but also an excellent source of potassium, containing 13% of the AI in just one cup (240 ml). It’s also a good source of magnesium, calcium, sodium and manganese.

6. White Beans

White beans are a terrific source of potassium — one cup (179 grams) has 18% of the AI or the equivalent of two bananas. These beans can be easily added to salads and stews to increase your potassium intake.

7. Black Beans

Black beans are a versatile food that can provide you with 13% of your potassium AI in one cup (172 grams). Soaking dried beans first may improve mineral absorption, including potassium.

8. Edamame

Edamame are packed with nutrients, with one cup providing 14% of your potassium AI, as well as good amounts of vitamin K, magnesium and manganese.

9. Tomato Paste

Tomato paste not only enriches the taste of your food but provides ample amounts of potassium in small servings. Three tablespoons or about 50 grams pack around 10% of the AI, as well as vitamin C and the beneficial plant compound lycopene.

10. Butternut Squash

Butternut squash is a great source of potassium, boasting 12% of the AI in a single cup (205 grams). This fruit also packs vitamins A and C, as well as smaller amounts of B vitamins, vitamin E and magnesium.

11. Potatoes

Potatoes are a staple in many households and plentiful in potassium, with one potato typically providing 11% of the AI.

12. Dried Apricots

Dried apricots are a great alternative to bananas for a potassium boost. About six apricots will give you 10% of the AI, as well as fiber and vitamins A and E.

13. Swiss Chard

Swiss chard is a nourishing dark green vegetable that contains over twice as much potassium per cooked cup than a banana, about 20% of the AI. They’re also loaded with vitamins K and A.

14. Beets

Beets or beetroot are a deep-purple vegetable that, when cooked, contains 11% of your potassium AI in one cup or about 170 grams. They’re also a good source of folate and contain nitrates which have been shown to support heart health.

15. Pomegranate

Pomegranates are a very healthy fruit. Their potassium content stands at 14% of the AI, and they pack vitamins C and K, as well as folate, fiber and some protein.

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