10 Potassium Rich Foods That You Need To Eat (Besides Bananas)

Last Updated on January 7, 2021

Do you want to protect your heart, lower your blood pressure and stroke risks? Well, you can start by increasing your potassium rate. So, when you think about the best source of potassium, you will definitely name bananas, right?

In fact, it is very hard to think about any other source of potassium, the fundamental mineral that works to help transmission between muscles and nerves, and aid to transfer nutrients into cells. Also consuming more of the potassium element will decrease the risk of having health problems like stroke and high blood pressure.

You would probably think about the tropical fruits that have a great monopoly on the other elements. But neither bananas nor tropical fruits really deserve to be crowned on the potassium department. Since every medium fruit provides about only 9% of your 4,700 mg of the recommended intake.

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Here are the 10 potassium-rich foods that
you need to eat besides bananas

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#1 – Butternut squash

Butternut squash or winter squash is a sweet root vegetable that tops tropical fruits and bananas in the potassium list. Opposing its name, the winter squash is planted in the summer and harvested in the fall.

It provides more than 582 mg of fundamental minerals in just one cup, compared to 420 mg in two bananas. It is extremely beneficial for healthy hair and skin, digestion, blood pressure and it is a great source of potassium, fiber, and many other beneficial nutrients.

#2 – Edamame

Edamame beans are one of the best sources of plant-based protein in the whole world. It contains not only a great amount of potassium, but also a huge rate of energy, fiber, carbohydrates, protein, amino acids, and low levels of sugar and fat.

It is an excellent source of different minerals like iron, phosphorus, sodium, potassium, zinc, manganese, and calcium.

#3 – Potatoes

Whether they are white, red, or sweet; potatoes are a rich source of potassium. However, sweet potatoes contain the greatest amount of potassium with more than 542 mg, and about 900 mg of healthy nutrients can be found in one medium russet slice.