Bananas aren’t the only foods high in potassium. Other fruits, vegetables, and fish are also great sources. You can add these to your diet as a snack or in recipes. White beans are one of the best food sources of potassium. Each cup contains about 555 milligrams of potassium. Besides being a great source of fiber, black beans are also a good source of potassium.
Seafood is another great source of potassium. Wild Atlantic salmon, mussels, shrimp, and clams have about 534 milligrams per 3-oz serving. Avocados are another high-potassium food. The buttery fruit has lots of vitamin C, E, and K and is rich in potassium. You can eat half a cup of avocado as a snack or in a meal.
Green vegetables are another excellent source of potassium. Beets are a good source of the mineral. A half-cup of raw beets contains 618 milligrams of potassium. Be sure to buy a canned beet, as it has about a quarter of the same amount of potassium as fresh beets. Adding beets to your salads is an easy way to increase the nutritional value of these vegetables.
Dark leafy vegetables are a great source of potassium. For example, spinach has 1,180 milligrams of potassium per cooked cup. Swiss chard, bok choy, and plantains all contain high amounts of this mineral. They also have a high amount of antioxidants, including carotenoids, which help fight various types of cancer. These vegetables are also a great source of protein, fiber, and vitamin C.
A cup of chopped spinach has about 400 milligrams of potassium. The same goes for a quarter cup of tomato juice or puree. A quarter-cup of concentrated tomato paste is also high in potassium. Avocados are another great food source of potassium. A medium banana has about 422 milligrams of potassium per cup. Acorn squash is another good source. It contains nearly five grams of fiber. Moreover, it’s low in calories, so you can easily sneak them in salads.
Aside from bananas, other foods rich in potassium include dark leafy greens. In fact, spinach has over 1,000 milligrams per cup when it’s fully cooked. Other vegetables, such as Swiss chard, bok choy, and kiwi fruit, are also high in potassium. You can add these vegetables to your meals or to your recipes. If you’re in the mood for a snack, you can add a mug of milk to your meal.
A cup of guacamole has about 364 milligrams of potassium. A half-cup of guacamole is a good source of potassium. It’s a great addition to a fruit salad or a tomatoey spaghetti dish. This food is high in potassium and is an excellent source of this mineral. However, there are a few other foods rich in potassium that should be added to your diet.
Bananas are an excellent source of potassium. A half-cup of cooked bananas contains 900 milligrams of potassium, and it’s important to remember that bananas are also high in magnesium and vitamin B6. Generally, a serving of avocado contains about 536 milligrams of potassium, and you can eat them raw or cooked. You can even include avocados in your meals.
Dark leafy greens are a good source of potassium. A half-cup of bok choy has 445 milligrams of potassium per cup. Other dark leafy greens are a good source as well. You can make a meal with them as a side dish or a main course. The best way to eat these foods is to use salt-free seasonings and to cook them until they are tender.
Whole-grain bread is another source of potassium. You can add it to your meals by using it as a side dish. The daily potassium requirement for adults is 4700 milligrams, which is more than the amount recommended by the average American diet. Most Americans don’t get enough potassium, and their diets often contain lower amounts of the mineral than is healthy. The best sources of potassium are fruits, and vegetables, but the benefits don’t stop there.