09 FOODS THAT PACK MORE POTASSIUM THAN A BANANA
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. Here are 15 foods that pack more potassium than a banana.
1. Avocado
Avocados have become extremely popular and trendy — and with good reason.
Packed with good fats, avocados are also a particularly great source of vitamin K and folate. One half of an avocado (100 grams) contains 487 mg of potassium, or 10% of the AI. What’s more, avocados may help people with high blood pressure, who are often told to increase their potassium and reduce their salt (sodium) intake.
2. Sweet Potatoes
Like avocados, sweet potatoes have become increasingly popular and are often used as an alternative to potatoes. They’re an especially nutritious way of supporting your potassium intake — one medium-sized sweet potato contains 541 mg or 12% of your potassium AI. What’s more, sweet potatoes are low in fat, pack a small amount of protein and are a good source of complex carbohydrates and fiber. They’re also an excellent source of vitamin A, as one sweet potato provides over 400% of your RDI.
3. Spinach
Without a doubt, spinach is one of the most nutrient-dense vegetables around. Similarly, about three cups (100 grams) of raw spinach contain 558 mg of potassium, also around 12% of the AI. It also packs a punch with other nutrients. The same serving size contains 366% of your RDI for vitamin A, 725% for vitamin K, 57% for folate and 29% for 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, Black 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.
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.
7. Tomato Paste
Tomato paste not only enriches the taste of your food but provides ample amounts of potassium in small servings. Just three tablespoons or about 50 grams contain 486 mg of potassium, which is just over 10% of the AI. Tomato paste is also a good source of vitamin C and lycopene, a beneficial plant compound
8. Beets
Beets or beetroot are a deep-purple vegetable, often boiled, pickled or added to salads. One cup or around 170 grams of boiled beets can give you 518 mg of potassium, or 11% of the AI. For those wanting to increase their potassium intake to help prevent or manage high blood pressure, beets may have an added advantage. This root veggie also contains nitrates, which — when converted into nitric oxide — have been shown to support blood vessel function and overall heart health. Beets are also an excellent source of folate, with one cup (170 grams) providing 34% of the RDI
9. Pomegranate
Pomegranates are an extremely healthy, multi-seeded fruit, about the size of an orange and ranging in color from red to purple. They’re a fantastic source of potassium, as one fruit can bestow 666 mg. This equates to just over 14% of the AI. What’s more, pomegranates are packed with vitamins C and K, as well as folate and have a higher protein content than most fruits — 4.7 grams per fruit. On the other hand, pomegranates also have 11 grams of fiber, which can help slow digestion and make you feel fuller longer.
Source: Healthline, Kenh14