Foods High In Potassium Should Be an Important Part of Any Diet

Are you getting enough potassium in your diet? According to the USDA, Americans get, on average, 2640 mg of potassium per day. However, the recommended daily amount is 4700 mg! Potassium is a crucial mineral for your body. It aids in maintaining a normal blood pressure, helps nerve function and muscle contraction, and is an important electrolyte that supports many processes throughout the body. Surely you have heard that bananas are high in potassium and they may be the first food you think of as a rich source of the nutrient. However, there are many other foods that can help you meet your potassium needs. There are many potassium-rich foods that you can incorporate into your diet to improve your health.

1 - Avocados

Avocados have taken over the world as a very popular and trendy “superfood”. Truly, this trend is beneficial because avocados are jam-packed with nutrients: good fats, fiber, folate, vitamin K and potassium. Half of an avocado, roughly 100 grams, contains 487 mg of potassium. If you consume a whole avocado, you would achieve approximately 20% of your daily potassium needs. Slice an avocado and enjoy it on some whole-grain toast for breakfast! Use it for a creamy and delectable alternative to mayonnaise on a sandwich. You can also enjoy avocado in any kind of salad or eat it simply on its own, with a little lemon juice.

2 - Sweet Potatoes

Sweet potatoes are a delicious way of increasing your potassium intake. Eating an average sized sweet poato offers an impressive 541 mg of potassium. Sweet potatoes are also a rich source of Vitamin A, have a bit of protein, and are a fantastic source of complex carbohydrates and fiber. Sweet potatoes are very satisfying and filling. Enjoy them boiled in a hearty vegetable stew. You can roast a whole sweet potato in the oven and pair it with some grilled chicken and greens for a well-balanced, healthy meal. You can also thinly slice sweet potatoes and air fry them to make sweet potato fries, a crunchy alternative to deep fried fast-food fries. Any way you consume them, sweet potatoes will give your nutrition a boost.

3 - Spinach

Spinach may be one of the most versatile and nutrient dense foods around. There's 540 mg of potassium in just one cup of frozen spinach. This green superfood also contains vitamin A, vitamin K, folate, and magnesium. Spinach is very low in calories and can help support a healthy diet. You can sauté some spinach to spice up your morning omelet. Spinach wilts and reduces in size in the hot pan, so you can add quite a bit to reap the nutritional benefits. Add a cup of spinach to a berry smoothie for an easy way to get greens in. You can also simply enjoy a spinach side salad for dinner. Next time you’re at the grocery store, buy a bag of baby spinach and get creative.

4 - Black Beans

Black beans are so very good for you. One cup of black beans boasts 611 mg of potassium. The obvious pattern with plant-based foods is that they are nutritionally dense. Black beans are not only a good source of potassium but a great source of protein, fiber, folate, and iron. Enjoy some hearty black bean soup for lunch, sprinkle some spiced black beans in your burrito, or spread the beans over a southwestern salad. Remember, you can simply enjoy this delicious food on its own or pair it with a protein source for dinner, like a piece of grilled chicken.

5 - Beets

Beets or beetroot are an excellent source of both potassium and folate. One cup of boiled beets contains 518 mg of potassium. Consuming beets may help you improve your blood pressure, as they contain nitrates that support blood vessel function. Pickled beets are popular and tasty. Pickled is a verified delicious way to eat this vibrant vegetable. Or you can simply buy a can of beets and cut them up for a purple salad!