2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Go beyond the yellow fruits and get out load potassium with these foods.
When you think of all the nutrients your body needs, your mind can think of protein, fiber, calcium, vitamin D, or even omega-3s. And where do we forget potassium?
Potassium helps your nerves and muscles communicate with each other, moves other nutrients into your cells and keeps sodium levels under control. If you do not get enough of the substance, your blood pressure will rise and the risk of kidney stones will increase.
The good news is that you can find more from enough potassium in all types of food. Definitely the banana remains a reliable source with its targets of 422 mg of the mineral or about 9% of the recommended daily intake (RDA) of 4700 mg, but there are others sources of potassiumwhich you should not ignore.
Here is a list of foods high in potassium:
1. Sweet potato
2. White potatoes
3. Tomato sauce
4. Melon
5. Frozen spinach
6. Beets
7. Black beans
8. White beans
9. Canned salmon
10. Edamame
11. Pumpkin
12. Swiss chard
13. Yogurt
Later in the article you will learn more about these 13 foods they contain more potassium than bananas!
1. Sweet potatoes
Medium baked sweet potato contains 542 mg (12% RDA) of potassium.
These tubers are also rich in vitamin A, good for the eyes, vitamin C for the skin and intestinal fibers. They are also extremely tasty.
2. White potatoes
Surprise! One potato contains on average about 941 mg potassium (20% RDP). When cooked properly in a healthy way - baked or cooked instead of fried, they are low in calories, fat and sodium. In addition, white potatoes offer a healthy dose of vitamin C and magnesium. A good reason to prepare and eat jam from your favorite potato salad.
3. Tomato sauce
This traditional plain pasta sauce is a secret potassium source. 1 cup of tomato sauce contains 728 mg of potassium (15% RDA). Tomatoes are also rich in lycopene, a plant pigment that gives some fruits and vegetables their signature red color. Consume low-sugar tomato sauce.
4. Melon
Eat two large fresh pieces of watermelon and you will get 641 mg of potassium (14% RDA). Watermelon is also a great source of lycopene, as well as vitamins A, C and B6. Plus, more than 90% of the fruit is water, so you'll feel full after breakfast with very few calories. A great alternative is cold blended watermelon juice without added sugars. 1 bottle contains 825 mg of potassium.
5. Frozen spinach
Add 1 cup of spinach to your next cooking or salad and you will get as much as 540 mg of potassium (11% RDA), and 1 cup of cooked spinach (180 g) adds as much as 839 mg (24% RDA). Spinach is also rich in magnesium, vitamin A and calcium. It is no coincidence that spinach is Popeye the Sailor's favorite food. Extremely tasty, nutritious and vitamin green leafy vegetables.
6. Red beets
A cup of chopped boiled red beets provides 518 mg of potassium (11% RDA), and 1 ounce (~ 30 g) of beet chips contains an impressive 90 mg. This root vegetable has an extremely diverse range of applications and can be used in everything from salads to juices and soups. According to a study, drinking beetroot juice 90 minutes before a workout can increase productivity.
7. Black beans
You are probably already buying canned black beans for fiber and protein - two nutrients that leave you completely full for a long time. They are also great potassium source. Take 1 cup of black beans and you will get 739 mg of the mineral (16% RDA). They also contain calcium, magnesium, folate and others.
8. White beans
White beans are probably the best source of potassium in the grocery store. 1 cup of beans has a huge amount of potassium - as much as 1189 mg. That's a quarter of what you need every day. This same glass also serves an impressive 20 g of protein and 13 g of fiber.
9. Canned salmon
Canned salmon is the dream of the lazy chef.
About 150 g of this salmon contains 487 mg of potassium (10% RDA). Moreover, salmon is rich in omega-3 fatty acids, important fats for the eyes, heart and brain health that the body cannot reproduce on its own.
This delicacy fish is also high in B vitamins, which help produce red blood cells and convert the food you eat into energy. Great source of protein - ideal for those trying to lose weight or build muscle.
10. Edamame
Edamame is one of the largest sources of potassium in the world - a glass provides 676 mg of the mineral, which is 14% of the recommended daily intake. Eat it for breakfast, add it to a salad or serve as a side dish.
11. Pumpkin
1 cup of this slightly sweet autumn favorite pumpkin contains 582 mg of potassium - 12% RDP, and 1 cup of roasted pumpkin equals 17% RDP. You will also get a large dose of vitamin A along with vitamin C, magnesium, folic acid and calcium. Important - pumpkin or zucchini with green / dark skin contain more potassium.
12. Swiss chard
1 cup of boiled chard has a huge dose of potassium, as much as 961 mg (20% RDA). This hearty vegetable is also rich in calcium, iron, vitamins A, C and K.
You can prepare it for breakfast in a pan with egg, onion and tomato.
13. Yogurt
A glass of regular plain yogurt (not Greek yogurt) has an impressive 537 mg (12% RDP) of potassium. Plus, it contains almost half of your daily calcium needs. Consume organic and natural yogurt!
Potassium is a vital trace element that maintains body fluid levels and electrolyte balance in the body, so we just need to be aware of which foods it contains and henceforth consume them regularly!
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