Without a doubt, spinach is one of the most nutrient-dense vegetables around. It also packs a punch with other nutrients. Keep in mind that visually grams of raw spinach is a lot more on your plate than the same amount frozen. This vegetable also packs vitamins A and K, as well as folate and magnesium. Watermelon is a large, delicious fruit with a high water content. The same serving size also contains calories, 44 grams of carbohydrates, 3.
Coconut water is a fantastic, hydrating drink. You can shop for it online. The term white beans can refer to navy pea beans, cannellini white kidney beans, great northern beans or lima beans. Though bananas are lauded for their potassium content, one cup grams of any of these beans has twice as much potassium as one banana. Additionally, white beans are a great source of iron and plant-based protein As one cup grams alone contains nearly 19 grams of fiber, they also happen to be very filling White beans are incredibly versatile and can easily be added to your diet, for example as an ingredient for salads or stews.
You can find them online. These beans can be easily added to salads and stews to increase your potassium intake. You can even purchase them online. Although white beans may have more potassium than black beans, the latter are still a great source of potassium. This step will help reduce the number of phytates Soaking dried beans first may improve mineral absorption, including potassium. Edamame , traditionally eaten in Japan, are immature soybeans served in the pod. They too have more potassium in one cup than a banana.
This concentrated condiment adds great flavor to all tomato-based sauces and dishes. You can purchase tomato paste online. Tomato paste is also a good source of vitamin C and lycopene, a beneficial plant compound 1 , Watch out for tomato pastes that have added sugars , additives or preservatives. Summary Tomato paste not only enriches the taste of your food but provides ample amounts of potassium in small servings. Butternut squash is a sweet-tasting winter squash.
This fruit also packs vitamins A and C, as well as smaller amounts of B vitamins, vitamin E and magnesium. Potatoes are a starchy root vegetable that remains a staple food in several countries worldwide. Dried apricots are made from dehydrated fresh apricots. Cantaloupe, dates, nectarines and oranges all have more than milligrams per half-cup serving.
Dried peaches, apricots, prunes and raisins are good sources as well. As if you needed another reason to reach for the guacamole, a half-cup serving of creamy avocado contains about milligrams of potassium.
From fruit salad to avocado toast, a fancy fish dinner to a bowl of tomatoey spaghetti, there are so many great ways to get your fill of potassium. Your health — and your taste buds — will thank you. Potassium is important for your heart, kidneys, muscles and nerves. Try these 10 foods to boost your potassium. Learn more about vaccine availability.
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What Are the Best Fruits for You? Trending Topics. What Parents Need to Know. Share this article via email with one or more people using the form below. Potassium is a mineral in your cells. It helps your nerves and muscles work as they should. The right balance of potassium also keeps your heart beating at a steady rate. A potassium level that is too high or too low can be dangerous. If your levels are high or low, you may need to change the way you eat.
You can control the amount of potassium you get in your diet by being aware of which foods are low or high in potassium. When you choose foods from lists like the one below, note the serving size. Otherwise, it can be easy to get too much or too little potassium. Some foods and drinks may have hidden potassium. Certain herbal or dietary supplements may also have it.
Diet or protein drinks and diet bars often have this mineral. It is also in sports drinks. These are meant to replace potassium you lose during exercise.
Food labels do not have to include the amount of potassium, but some do.
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