In the world of wellness, bananas are known for one thing: potassium. Potassium rich foods are key to heart, muscle and nervous system function, but with one major caveat: your body doesn’t make potassium on its own, so you have to get it all from your diet. And while bananas are a great way to hit your daily potassium goals, some foods are even better sources that also support energy levels, heart health and overall wellbeing.
If you’re aiming to meet your daily potassium value (2,600 mg for an adult woman and 3,400 mg for an adult man, although it changes with age and other variables), read on for all the other foods you should be eating daily. All of the foods below have more than 422 mg of potassium per serving, according to the National Institutes of Health; that’s the amount found in one medium banana.
Butternut squash
On top of high levels of potassium and magnesium (and being my least favourite fall vegetables ever), butternut squash or even red pumpkins are also very high in fibre. A cup of it (mashed) comes in at 644 mg or 14% of your daily value.
Apricots
While dried fruit can be a sneaky source of sugar, you should still consider adding dried apricots to your diet. Half a cup of them contains a whopping 755 mg or 16% of your daily value. It’s one of the most potassium-rich foods out there.
Avocados
The millennial-coded food contains vitamins B, K, E, and C, as well as fibre, antioxidants and more. And then there’s the potassium; avocados have 507 mg of potassium.
Grapefruit
One cup of the juice of this pink citrus fruit contains 400 mg of the mineral.
Kidney beans
Endlessly adaptable, kidney beans are a great source of fibre to incorporate into soups, salads, rice dishes and more. One cup of canned kidney beans contains 607 mg of potassium or 13% of your daily value.
Lentils
This nutrient-dense legume is a total powerhouse when it comes to protein, fibre, iron and folate, along with potassium. A single cup of cooked lentils contains 731 mg of potassium or 16% of your daily value.
Milk
In the world of milk, the options are endless. But if you’re looking to increase your potassium intake, a cup of it has 8% of your daily value or 366 mg.
Orange juice
This bright citrus fruit isn’t just a great source of vitamin C; a single cup has 496 mg of the mineral or 11% of your daily value.
Potatoes
A win for baked-potato lovers like myself. One medium baked potato (no need to eat the skin) has 610 mg of the mineral or 13% of your daily value.
Prunes
Prunes, aka dried plums, are not only great for your digestive system but also a way to up your potassium. Half of a cup of dried prunes provides 14% of your daily intake or 635 mg.
Raisins
Half a cup of dried grapes has 13% of your daily potassium goal or 618 mg.
Soybeans
Soybeans, which include foods like tofu, tempeh, edamame and miso are a great source of potassium. Half a cup of boiled soybeans has 9% of the daily value of potassium or 443 mg.
Sweet potatoes
In the great potato debate of white versus sweet, both are great in terms of potassium. Sweet potatoes have less potassium than white potatoes, with 486 mg.
This article first appeared in Vogue.com
Disclaimer : This story is auto aggregated by a computer programme and has not been created or edited by DOWNTHENEWS. Publisher: vogue.in
