20 Shocking Meals That Pack Extra Potassium Than Bananas

Potassium is necessary for kidney, coronary heart, muscle, and mind perform. Low potassium ranges can contribute to muscle weak spot, hypertension, kidney stones, and lack of bone mass.

Bananas are a well known supply of potassium. A medium banana accommodates 375 milligrams (mg), or about 11-14% of the Every day Worth (DV). Nonetheless, there are different meals that pack much more of this important mineral.

961 mg per cooked cup, or 28% of the DV for males and 37% for girls

One cup of cooked Swiss chard additionally offers greater than 400% of the DV for vitamin Okay, which is required for blood clotting and wholesome bones. Nonetheless, for those who’re taking blood thinners equivalent to warfarin, seek the advice of your healthcare supplier concerning the security of consuming vitamin Okay-rich meals.

945 mg per avocado, or 28% of the DV for males and 36% for girls

Avocado is excessive in monounsaturated fat. Consuming extra monounsaturated fat as an alternative of saturated fat will help assist wholesome blood lipid (fats) ranges and coronary heart well being.

An avocado additionally offers greater than 10% of the DV for folic acid and magnesium.

886 mg per cooked cup, or about 26-34% of the DV

Along with potassium, soybeans are wealthy in iron, magnesium, selenium, and folate. Additionally they comprise 31 grams of protein per cooked cup and 10 grams of fiber.

896 mg per cooked cup, or about 26% of the DV

Acorn squash can also be a superb supply of vitamin A and offers 9 grams of fiber per cup. Your physique wants vitamin A for cell growth, eye well being, and a powerful immune system.

855 mg per giant baked candy potato, or 25% of the DV for males and 33% for girls

Candy potatoes are additionally wealthy in fiber, magnesium, and vitamin A.

731 mg per cooked cup, or about 21-28% of the DV

Lentils are wealthy in magnesium, zinc, B nutritional vitamins, and folate.

They’re a terrific supply of fiber. One cooked cup accommodates about 16 grams of fiber, greater than half the beneficial minimal fiber consumption. Consuming ample fiber is linked to a decrease danger of continual situations equivalent to diabetes and coronary heart illness.

755 mg per 1/2 cup, or 22% of the DV for males and 29% for girls

Apricots are a superb supply of nutritional vitamins A and E. Vitamin E is an antioxidant. It is important for shielding cells from injury attributable to metabolism and environmental components equivalent to air pollution, cigarette smoke, and ultraviolet (UV) mild.

580 mg per 2 cups of uncooked greens, or 17% of the DV for males and 23% for girls

Beet greens are additionally wealthy in vitamin A.

550 mg per 1/2 cup, or 16% of the DV for males and 21% for girls

Tomato puree is wealthy in nutritional vitamins A, C, and E, antioxidants which might be important for shielding cells from injury.

564 mg per cup of cooked mashed pumpkin, or 16% of the DV for males and 22% for girls

Pumpkin can also be wealthy in nutritional vitamins A and E.

573 mg per cup of plain low-fat yogurt, or 17-22% of the DV

Yogurt is a superb supply of protein, offering 12 grams per cup. It additionally accommodates calcium, phosphorus, magnesium, zinc, and selenium.

600 mg per 1/2 cup, or 17% of the DV for males and 23% for girls

Raisins additionally comprise fiber and iron.

611 mg per cooked cup, or 18-24% of the DV

Black beans are additionally wealthy in fiber, iron, magnesium, zinc, and folate.

497 mg per cup, greater than 14% of the DV

Coconut milk is excessive in saturated fatty acids, which can have hostile results on coronary heart well being.

410 mg per cup of pomegranate arils (seeds), or 12% of the DV for males and 16% for girls

Pomegranate additionally contributes to your day by day vitamin C consumption.

429 mg per 3 oz of cooked salmon, or 13% of the DV for males and 17% for girls

Salmon can also be wealthy in selenium (72% of the DV per 3-ounce serving) and omega-3 fatty acids. Your physique wants omega-3 fatty acids for mind, immune, eye, sperm, hormone, and coronary heart well being. Since your physique can’t produce omega-3s, it’s essential to eat meals that comprise them.

457 mg per cup, 13-18% of the DV

A cup of orange juice additionally exceeds the DV for vitamin C. Nonetheless, it lacks the fiber of entire oranges.

391 mg per cup of low-fat (1%) milk, barely extra potassium than a banana

Milk is wealthy in calcium and phosphorus. It additionally accommodates iodine and selenium, two vitamins mandatory for thyroid perform.

839 mg per cooked cup, or 25% of the DV for males and 34% for girls

A cooked cup of spinach additionally offers 4.3 grams of fiber and accommodates calcium, folate, and nutritional vitamins A and E.

440-2,800 mg per teaspoon

Salt substitutes, equivalent to potassium salts, are used to lower sodium consumption from desk salt.

It’s best to seek the advice of your healthcare supplier earlier than utilizing potassium salts and observe the dosing suggestions of the precise product.

Potassium is a mineral important for kidney, coronary heart, muscle, and mind perform.

A banana offers greater than 11% of the DV for potassium, however many meals, together with avocado, candy potato, lentils, raisins, and yogurt, provide extra potassium.