These are 11 Healthy Foods Highest in Potassium

Many adults battle hypertension, and amongst a wide range of threat elements, the excessive sodium content material of the standard American eating regimen is essentially guilty. However do you know that growing your consumption of potassium will help offset a number of the damaging results of extra sodium and should help lower your blood pressure?

Potassium is an essential mineral that performs an important position in regulating the fluid and electrolyte stability in your physique. Potassium can counteract the water retention introduced on by excessive sodium ranges. As an electrolyte, potassium additionally performs an integral perform within the conductivity {of electrical} impulses within the coronary heart.

Though the day by day worth (DV) of potassium was 3,600 mg for fairly a while, it’s now 4,700 mg to replicate the mounting proof surrounding the necessity for larger quantities of potassium for optimum well being. Most individuals credit score the banana for being the meals with essentially the most potassium, however there are literally different meals even larger in potassium than this beloved fruit. Hold studying for a listing of the meals highest in potassium and remember to begin consuming extra of those wholesome, potassium-rich selections.

Beet Greens

When most individuals consider darkish, leafy inexperienced greens, spinach, kale, and Swiss chard come to thoughts, however beet greens are additionally thought-about a priceless member of this group of wholesome veggies. Beet greens, that are the edible leaves of the nutritious root veggie beets, are full of fiber, B nutritional vitamins, vitamin C, and potassium. One cup of cooked beet greens has 1,309 mg of potassium, which is 28% of the day by day worth. Swiss chard, spinach, and kale are additionally good sources of potassium.

Salmon

Salmon, and different fatty fish, are wonderful sources of anti-inflammatory omega-3 fatty acids, vitamin D, and biotin, amongst different important vitamins. The potassium content material can be spectacular. A six-ounce fillet of salmon comprises 1,068 mg of potassium (23% DV). Snapper, mahi-mahi, and tilapia are additionally first rate sources of this electrolyte.

White Beans

Legumes, which embody beans, lentils, peas, peanuts, and soy, appear to earn a spot on practically each checklist of essentially the most nutritious meals. They’re wealthy in fiber, complicated carbohydrates, iron, B nutritional vitamins, and magnesium. Sure varieties are additionally excessive in potassium. For instance, white beans present simply over 1,000 mg per cup of cooked beans (21% DV). Lima beans, navy beans, and lentils are additionally excessive in potassium.

Milk

Milk is normally praised for its calcium content material, but it surely’s additionally excessive in potassium. An eight-ounce glass of milk has about 365 mg of potassium. Milk can be a good selection for a bedtime snack should you’re having hassle sleeping. It comprises tryptophan and melatonin, which may assist restful sleep.

Bananas

The poster youngster in the case of meals highest in potassium is normally the banana. Surprisingly, whereas this in style fruit is certainly an excellent supply of potassium (with about 537 mg per cup), there are different meals—and even different fruits—that greatest this quantity. Guavas and kiwi fruit comprise much more potassium. That stated, you possibly can’t go improper with bananas, they usually additionally comprise key vitamins like magnesium.

Avocado

Creamy avocados assist healthy hair and pores and skin on account of their excessive vitamin E and omega-3 fatty acid content material. Additionally they comprise key electrolytes like magnesium and potassium. There are about 975 mg of potassium in a medium-sized avocado.

Tomatoes

Tomatoes are extraordinarily high in vitamin C and the antioxidant lycopene, which has been proven to assist prostate well being and your hair and pores and skin. They’re additionally excessive in potassium. There are about 525 mg of this electrolyte in a cup of cooked tomatoes. Tomato paste is an much more concentrated supply of potassium—three tablespoons present about 485 mg.

Watermelon

Who doesn’t love a slice of candy watermelon on a sizzling summer season day? Discuss a hydrating meals! Not solely is watermelon full of water, but it surely additionally has 640 mg of potassium (14% DV) in about 1/8 of a medium-sized watermelon. Since potassium helps hydrate your physique, watermelon could make an amazing pre-workout snack or post-workout refueling meals to interchange electrolytes and fluids misplaced in sweat.

Mushrooms

Mushrooms are a various group of fungi with an earthy, umami taste and a meaty texture. Although there are numerous types of edible mushrooms, the standard white button mushroom is without doubt one of the greatest sources of potassium. There are 555 mg (12% DV) of potassium per cup of cooked white button mushrooms. They go effectively on pizzas, in risotto, on salads, in stuffed peppers, and grilled on kebabs.

Acorn Squash

Acorn squash has a candy, barely nutty taste and cooks as much as a mushy, delicate texture. It’s nice in vegan fall or winter soups or may be baked and stuffed for a filling meal. Along with vitamin A, beta-carotene, and fiber, acorn squash can be wealthy in potassium. One cup of cooked acorn squash has 896 mg (19% DV) of potassium. Butternut squash additionally has a average quantity of potassium, about 582 mg per cup.