Potassium plays a crucial role as an electrolyte and mineral in maintaining healthy blood pressure, transporting nutrients to your cells, and supporting the proper functioning of muscles and nerves. It is an essential nutrient that must be obtained through diet because the body cannot naturally produce it. Consuming foods rich in potassium is necessary to fulfill the recommended daily intake of this nutrient.
There are a variety of foods, ranging from fruits and vegetables to beans, that are not only delicious but also packed with the essential mineral, potassium. It is crucial to consume foods rich in potassium to meet the recommended daily intake of this nutrient. Whether you want to boost your potassium intake or simply learn more about nutrition, these foods can be a great addition to your diet.
Avocados
Packed with healthy fats, vitamin K, and folate, avocados contain 345 mg of potassium per half without the skin and seed, which is approximately 7% of the daily value (DV). They are low in sodium, which is beneficial for people with high blood pressure.
Sweet Potatoes
A 1-cup serving of mashed sweet potato boasts 16% of the Daily Value (DV) for potassium. They are also an excellent source of vitamin A, which is critical for vision.
Spinach
Just 1 cup of frozen spinach packs 12% of the DV for potassium. It’s also loaded with other nutrients like vitamin A, vitamin K, folate, and magnesium.
Bananas
Known for being rich in potassium, one medium banana contains about 451 mg of the mineral, which is approximately 10% of the daily value (DV). This fruit is also rich in vitamin C, fiber, and magnesium.
Leafy Greens
Leafy green vegetables like Swiss chard and spinach are loaded with potassium. One cup of cooked Swiss chard provides 20% of your daily value of potassium.
Potatoes
Potatoes contain a high amount of potassium. For example, one medium baked potato has 929 mg of potassium, approximately 20% of the daily value (DV).
Butternut Squash
One cup of butternut squash provides 582 mg of potassium, approximately 12% of the daily value (DV). It also contains vitamins A and C, magnesium, folate, and calcium.
Beets
Beets are an excellent source of potassium. A cup of cooked, sliced beets offers about 442 mg of potassium. This root vegetable is also a great source of fiber, folate (vitamin B9), manganese, and vitamin C. The high potassium content in beets can help maintain fluid balance, nerve transmissions, and muscle contractions.
Pomegranates
A whole pomegranate contains about 666 mg of potassium. This fruit is also high in fiber, folate, vitamin K, E, and B6. The potassium in pomegranates helps maintain fluid balance, nerve transmissions, and muscle contractions.
Guavas
Guavas are a fantastic source of potassium. One cup of guava packs in 688 mg of potassium. This tropical fruit is also high in fiber, vitamin C, and other essential nutrients. The high potassium content in guavas can help maintain fluid balance, nerve transmissions, and muscle contractions.
Beans
Beans are an excellent choice for getting your fill of potassium, fiber, and other nutrients. The amount of potassium varies depending on the type of bean. Here are some examples:
- Lima beans: 1 cup of cooked lima beans contains about 969 mg of potassium, approximately 21% of the DV.
- Adzuki beans: ½ cup of cooked adzuki beans contains about 612 mg of potassium, approximately 13% of the DV.
- White beans: ½ cup of cooked white beans contains about 502 mg of potassium, approximately 11% of the DV.
- Kidney beans: ½ cup of cooked kidney beans contains about 359 mg of potassium, approximately 8% of the DV.
- Navy beans: ½ cup of cooked navy beans contains about 354 mg of potassium, approximately 8% of the DV.
Coconut Water
Coconut water is a refreshing beverage that's tasty and packed with health benefits. One of the key nutrients in coconut water is potassium. A cup of 100% coconut water provides approximately 404 mg of potassium, about 9% of the daily value (DV).
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