Most Europeans do not get enough of this essential mineral in their diets. Adding more of the following potassium-rich foods may help.
Aside from chemists, athletes, and people with high blood pressure, most people don’t really think about potassium, a mineral you probably last heard of when you were learning about the periodic table in chemistry class (its abbreviation is the letter K).
Nevertheless, potassium plays a vital role in health. It helps to regulate the level of fluids in the body, among other things it contributes to muscle function and the proper functioning of the nervous system. It also plays a key role in cardiovascular health. Potassium is essential for maintaining normal blood pressure and for keeping your heart beating regularly. Potassium lowers blood pressure in people with hypertension and may reduce the risk of stroke.
In order to respect the recommended daily intake of potassium, you need to rethink your diet. Potassium comes from the various foods we eat, especially fruits and vegetables. And yes, that includes bananas, which contain 422 mg per medium-sized fruit. However, to be considered high in potassium, foods must contain 20% or more of the recommended daily value, or 940 mg per serving.
We’ve rounded up 10 more colorful, tasty, potassium-rich foods to add to your diet, and provided some preparation suggestions that will keep you coming back for more.
1 pumpkin acorn
There are so many varieties of squash that you can find one in season, no matter the season. This round winter variety with green skin and orange flesh is rich in fiber and vitamins and minerals, especially potassium. One cup of cooked acorn squash contains 896 mg.
It has a slightly sweet taste that is enhanced by roasting. Cut it in half, remove the seeds, cut into rounds and fry with a little salt, pepper and brown sugar. It’s so soft and sweet. Kids will love it and can eat it like a slice of watermelon!
2 sun-dried tomatoes
Fresh tomatoes contain a decent amount of potassium (a medium tomato has 292 mg), and you get even more with more concentrated forms of tomatoes, such as tomato paste (162 mg per tablespoon) or tomato sauce (728 mg). per cup). But dried tomatoes come out on top with 925 mg of potassium per half cup, or 35 percent of the recommended amount for adult women. That’s not all they have to offer: Sun-dried tomatoes are high in fiber, more than 6 grams per cup, vitamin C and even protein. You can find them plain or wrapped in heart-healthy olive oil, and both make a great addition to salads, sandwiches, or pizza. You can also chop them up and add them to pesto or sauces.
3 red beans
Beans are a healthy addition to your diet as they are a good source of plant protein and fiber. One cup of this kidney-shaped strain provides 713 mg of potassium. You can buy them dried or canned, but if you choose the latter, be sure to drain and rinse them before using. Beans and other types of beans are great in soups and chili.
Bananas tend to get all the credit when it comes to potassium-rich fruits, but one small kiwi contains almost as much potassium, or 215 milligrams, as a whole banana. Another fruit that should be on your shopping list: Oranges, including their juice. A single cup of kiwi exceeds the average banana at 427 milligrams. Its high water content also means kiwifruit is super hydrating, and its orange color indicates the presence of beta-carotene, a plant pigment with antioxidant properties. Fruit salad, anyone?
This creamy, green-fleshed fruit is not only high in fiber and healthy fats, but also contains 690 mg of potassium. So it is twice as beneficial for your heart. Including healthier monounsaturated fats in your diet through avocados can benefit your heart by increasing your “good” high-density lipoprotein (HDL) cholesterol levels. Avocado is so versatile that you can incorporate it into any meal of the day. In addition to slathering it on toast and guacamole, you can add slices to sandwiches (use it in place of butter or mayo).
There are plenty of reasons to eat more of this lean protein, and here’s one more to add to the list. Many species are excellent sources of potassium. Some fish (such as wild salmon, some types of tuna, halibut, trout, and cod) are better sources than others. If you don’t like seafood, red meat (including lean beef), chicken and turkey also provide good amounts of potassium.
Potatoes get a bad nutritional reputation, but that’s usually because of the way they’re prepared (fries or chips in oil, sour cream and butter). Still, the basic potato is a nutritional benchmark, especially when it comes to potassium. A medium-sized russet potato contains nearly 900 mg of this nutrient, while other varieties (red, yellow, and even sweet potatoes) contain 400 mg or more. These favorite starches are also a good source of fiber (leave the skin exposed to get the most of this satiating nutrient), vitamin C and iron. For a healthier way to eat potatoes, try them steamed and mashed with a little chicken stock for flavor, sautéed in olive oil and herbs, or baked in the oven.
8 Dairy products
Although fruits and vegetables are among the best dietary sources of potassium, dairy products can also add this mineral to your diet. A cup of whole milk contains more than 350 mg of potassium, while the same amount of skim milk contains more than 400 mg. (In general, the lower the fat content in milk, the higher the potassium content). On the other hand, a cup of nonfat plain Greek yogurt contains almost 350 mg.
9 Dark green leaves
Among the best sources of potassium are dark leafy greens like spinach, which contain an amazing 1,180 mg per cup when cooked. Swiss chard is next with nearly 1,000 mg per cooked cup, and even bok choy has around 445 mg per cup when cooked. All of these foods contain some potassium even when eaten raw, but more when cooked.
10 Dried fruit
Fresh fruits and vegetables are your best bet, but when they’re not in season, dried fruit is a good second choice for a potassium-rich snack. Dehydrating fruits concentrates all their nutrients, including potassium. However, it also concentrates sugar. So be sure to check labels if you’re watching the amount of sugary products you’re consuming and avoid varieties with added sugars. Dried apricots give you about 750 mg per half cup. Prunes and raisins are another good choice. They make a great snack, especially with nuts in dried fruit mixes, but you can also use them for a little sweetness in salads.
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