Potassium may be a vital mineral and electrolyte that your body must maintain normal vital sign , transport nutrients into your cells, and support healthy nerve and muscle function.
It’s considered an important nutrient because your body can’t produce it. Therefore, you want to get potassium from foods to satisfy your recommended daily needs, also referred to as the Daily Value (DV).
However, most of the people don’t get enough potassium through their diets. It’s estimated that but 0.015% of yank adults meet their daily potassium needs.
Since a medium banana contains around 9% of the DV for this mineral, most of the people consider it the go-to food to extend their potassium intake. However, bananas aren’t the sole good source of potassium.
9 Foods With More Potassium Than a Banana
1/2 cup mashed avocado = 16 percent daily value.
Avocados also are known for having heart-healthy fats. One serving is 1/3 of an avocado, which delivers 75 calories, 7 grams of fat, 4 grams of carbohydrate, 3 grams of fiber and 1 gram of protein. Research points to the weight-loss benefits of eating avocados regularly. people that regularly eat avocado (about a half one daily, which contains more potassium than an entire banana) are more likely to possess smaller waists and weigh less, say researchers who analyzed over 17,000 American diets. Another study found that eating half an avocado for lunch helped people feel full for up to five hours after the meal.
2. Sweet potatoes
Sweet potatoes are often used as an alternate to white potatoes.
They’re an exceptionally nutritious thanks to support your potassium intake. A 1-cup (328-gram) serving of mashed sweet potato boasts 16% of the DV .
What’s more, sweet potatoes are low in fat, offer alittle amount of protein, and are an honest source of complex carbs and fiber.
They’re also a superb source of vitamin A , which is critical for vision. an equivalent serving of sweet potatoes provides quite 200% of the DV of vitamin A .
For a balanced and filling meal, you’ll pair these delicious root vegetables with a protein source like beans or meat, some dark greens or colorful vegetables, and a touch fat.
3. coconut milk
Coconut water may be a particularly hydrating drink.
It’s a superb natural alternative to sports drinks, because it contains key electrolytes that help draw water into your cells. Its natural sugars also provide energy during exercise and help replenish lost glycogen stores afterward.
Just 1 cup (240 mL) of coconut milk contains 13% of the DV for potassium. Plus, it’s an honest source of magnesium, sodium, and manganese.
Coconut water is extremely refreshing when served chilled with ice after a sweaty workout. Just confirm to avoid varieties with added sugar
Beans are a nutritious source of complex carbs and plant-based protein.
Just 1 cup (179 grams) of white beans has twice the maximum amount potassium as a banana, clocking in at a whopping 21% of the DV. an equivalent serving of black beans provides 13% of the DV.
While black beans contain phytates — an antinutrient which will reduce your body’s mineral absorption — you’ll soak dried beans overnight to assist reduce their phytate content, as this compound will leach into the water.
Both white and black beans are incredibly versatile and straightforward to feature to salads, burritos, and stews.
5. Dark Leafy Greens
1 cup cooked spinach = 24 percent daily value.
Dark leafy greens are one among the healthiest foods you’ll eat, so it’s no surprise that they’re also an honest source of potassium. Dark leafy greens also are high in calcium, vitamin C and vitamin K .
Tomato paste is formed from cooked tomatoes that are peeled and seeded.
Just 3 tablespoons (50 grams) contain quite 10% of the DV. ingredient is additionally an honest source of vitamin C and lycopene, a potent antioxidant with cancer-fighting properties.
This concentrated condiment adds flavor to all or any tomato-based sauces and dishes, but be careful for products that have added sugars, additives, or preservatives. you’ll want to select the merchandise with the fewest ingredients.
7. Swiss chard
Swiss chard, also referred to as silverbeet or just chard, may be a leafy green vegetable with a thick stalk that ranges from red to orange to white in color.
It’s also highly nutritious. Just 1 cup (175 grams) of cooked chard offers 20% of the DV for potassium — quite double the potassium during a banana (1Trusted Source, 25Trusted Source).
The same serving packs 476% of the DV for vitamin K and 60% of the DV for vitamin A , all while being low in calories and high in fiber (25Trusted Source).
Swiss chard makes a delicious base for salads and is straightforward to steam or saute with a touch oil.
8. Fruit and vegetable juices
Drinking fruit and vegetable juices is another easy thanks to increase your potassium intake.
Citrus juices seem to supply the foremost potassium.
For example, 1 cup (240 mL) of 100% fruit juice offers about 10% of the DV for potassium, while an equivalent serving of fruit juice provides 9% of the DV.
Juices from potassium-rich fruits like pomegranates also are great alternatives. A 1-cup (240-mL) serving of pomegranate juice packs 11% of the DV.
Some vegetable juices also are rich during this mineral.
For instance, 1 cup (240 mL) of juice boasts 15% of the DV, and therefore the same serving of juice provides 10% of the DV.
9. Salt substitutes
Salt substitutes were designed to assist reduce sodium intake, because excess salt consumption may cause high vital sign .
These substitutes replace sodium with another element or mixture of elements — typically potassium — to scale back heart condition without reducing perceived salt intake or diminishing the taste.
Unlike regular salt, which is 100% common salt , salt substitutes could also be composed of 65% common salt , 25% K-Dur 20 , and 10% sulfate . Others may offer 100% K-Dur 20 , which packs 11% of the DV in only 1 gram.
However, confine mind that folks with kidney or disease may have to avoid salt substitutes that are high in potassium.
How Much Is during a Banana?
This sweet, tropical treat provides plenty of potassium. And that’s an honest thing, because almost every one part needs it, from your heart and kidneys to your muscles and nerves. It even plays a task in basic cell function. But bananas aren’t the sole game in town. many foods can provide your body with this essential mineral.
How much potassium does one need?
Like other vitamins and minerals, potassium may be a micronutrient, meaning that you simply got to consume it only in small amounts — think milligrams (mg).
As previously mentioned, vitamin and mineral needs are measured consistent with their Daily Values (DV), the recommended amounts to consume per day.
The DV for potassium for healthy individuals is 4,700 mg. you’ll consume this amount by following a wholesome, varied diet.
Although Western diets are often low in potassium and high in sodium — two factors which will increase your risk of heart condition — eating foods from the list above may assist you easily increase your potassium intake
The bottom line
Although bananas are an honest source of potassium, many other nutritious foods, including sweet potatoes, legumes, and beets, offer more potassium per serving. Swiss chard, yams, and white beans even have twice the maximum amount potassium per cup as a medium banana.
The key to getting enough potassium is to eat a variety of plant foods every day . Certain fish, like salmon, tuna, and cod, are good animal-based sources of this mineral too.