Potassium is a mineral needed by the body. Some of its roles are as follows:
- It is among the main electrolytes in the body that carry an electric charge when dissolved in body fluids such as blood.
- Necessary for normal functioning of the muscle, cells, and nerves.
- Provides acid-alkaline balance in the body.
- Regulate heart contractions.
Bananas are one of the foods that are rich in potassium. It can deliver less than 10% of our daily dose of the mineral (358 mg per 100 gram) which can help protect against stroke and heart diseases.
Aside from bananas, there are other foods that are also rich in potassium. Check out the list below.
Black Beans
Black beans are often used in soups and burritos. A cup of these beans can deliver 681 mg of potassium and other nutrients such as iron, calcium, manganese, phosphorus, copper, magnesium, and zinc. Soaking dried beans first may improve mineral absorption, including potassium.
White Beans
This refers to navy (pea) beans, cannellini (white kidney) beans, great northern beans or lima beans. One cup (179 grams) of any of these beans give you 829 mg of potassium — a whopping 18% of the AI. Aside from potassium, white beans are also a good source of iron, plant-based protein, and fiber.
Butternut Squash
A cup of this vegetable can provide your body with 582 mg of potassium. It’s also a great source of vitamins A and C and has smaller amounts of B vitamins, vitamin E, and magnesium.
Butternut squashes can be chopped, steamed, roasted, or boiled up for use in hearty soups.
Beet Greens
Enjoy 655-mg dose from a cup of beet greens, chopped and roasted. Plus, you’ll also get fiber, vitamin C and B, magnesium, manganese, folate, copper, iron, and phosphorus.
Tomato Sauce
Tomato sauce is made from cooked tomatoes that have been peeled and deseeded. Aside from enriching the taste of your food, it can also provide ample amounts of potassium into your body. In a cup of the stuff, you can get 905 mg of the nutrient.
Avocados
Avocados are rich in good fats and a good source of vitamin K and folate. Eating one half of an avocado (100 grams) will provide you 487 mg of potassium. Consumption of the whole fruit will give you 20% of your daily potassium needs.
White And Sweet Potatoes
White potatoes contain 950 mg of potassium while sweet potatoes can deliver to your body a 438 mg. Aside from this, they also both contain high levels of vitamin A.
Watermelon
Watermelon is a delicious fruit with high water content.
Two wedges of this fruit can deliver 640 mg of potassium into the body as well as vitamin A and C.
Swiss Chard
Swiss chard is also known as perpetual spinach, silverbeet, crab beet, spinach beet, and Mangold. A cup of this highly nutritious vegetable can give your body 961 mg of potassium as well as vitamins A, and C, and calcium, and iron.
