10 foods High in Potassium: Potassium is a chemical that helps keep blood pressure normal, helps muscles and nerves work, and keeps the body’s fluids in balance. The things that most people eat don’t give them enough potassium.
10 foods High in Potassium
Many people think that bananas are the best food to get potassium from, but there are many other healthy foods that have more potassium per serve. We’ll talk about 10 tasty foods that are high in potassium, how much you need every day, and the benefits of getting enough of this important chemical.
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1. Beans
Beans, such as black, kidney, and white beans, are all high in potassium. One cup of cooked white beans has a huge 1004 mg of potassium, which is 21% of the daily value (DV). Beans also have fiber and energy. You can put them in tacos, soups, stews, bean salads, and other things.
2. Sweet Potatoes
Root veggies like sweet potatoes are very healthy. One medium baked potato has 542 mg of potassium, which is 12% of the daily value. They also have a lot of fiber, complex carbs, vitamin A, and vitamin C. You can mash sweet potatoes or roast or sauté them and add them to foods.
3. Spinach
Spinach has 540 mg of potassium per cup of cooked spinach, which is 12% of the daily value. It also has a lot of calcium, vitamin K, folate, vitamin A, and more. You can put raw fresh spinach in sandwiches and salads. You can quickly steam frozen spinach or add it to soups or casseroles.
4. Watermelon
In a 2-cup dose, watermelon has 592 mg of potassium, which is 13% of the daily value. This food has a lot of Vitamins A and C. You can snack on watermelon at any time by cutting it into wedges, cubes, or balls.
5. Coconut Water
The naturally moisturizing water inside young coconuts has 600 mg of potassium in a cup, which is 13% of the daily value. It also gives you electrolytes like salt and magnesium. Coconut water is a great drink to drink after working out. Find ones that aren’t sweetened and don’t have any extra juices or flavors added.
6. Avocados
This fruit is sweet and full of nutrients. Each half fruit has 345 mg of potassium, which is 7% of the daily value (DV). Some other benefits are: It has folate, vitamin K, and good fats. Their smooth feel lets you eat them in many ways. Avos can be added to sandwiches, soups, and even guacamole and other dips.
7. Lentils
Since lentils are legumes, they have a high potassium level like beans. Each warmed cup has 731 mg of potassium, which is 16% of the daily value. Lentils also have iron, protein, fiber, zinc, and more. In Indian dals, soups, stews, and salads, red, brown, green, and black lentils all taste great.
8. Tomato Paste
Three tablespoons of concentrated tomato paste have 664 mg of potassium, which is 14% of the daily value. Plus it has lycopene and vitamin C. Try to find tomato paste that doesn’t have extra sugar or salt in a tube or a can. It can be used to give soups, stews, and other foods a rich tomato flavor.
9. Butternut Squash
Winter squash like butternut has a lot of potassium—582 mg per cup cooked, which is 12% of your daily value. Plus they have vitamins A and C. To bring out the sweetness in cubed butternut squash, roast it. Blend it up and put it in soups or on top of rice or pasta.
10. Potatoes
A average potato cooked with the skin has 620 mg of potassium, which is 13% of the daily value. Pick healthy ways to cook, like roasting, boiling, or baking. To make a complete meal, put beans, veggies, or salsa on top of baked potatoes.
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