It seems as the invariable answer to « where can I get natural potassium? » is always a banana. True, bananas are one of the best potassium sources in nature. The amount of potassium in bananas is around 420 mg for medium-sized ones. Moreover, banana vitamins and minerals are diverse and cater to a lot of our nutritive needs.
Potassium is a mineral and electrolyte found in food and sometimes consumed as pills. The benefits in potassium are plentiful: it helps relieving high blood pressure, decreasing stress and anxiety and also helps us maintain a healthy heart condition.
However, if you are going to get your potassium from an unnatural source, we recommend that you seek your doctor’s advice about potassium tablets benefits before you start taking them!
#1 – Salmon
Is potassium good for you? Obviously, yes. Could you get it while enjoying your healthy salmon dinner recipes? Yes as well. Every 4 ounces of salmon provide you with 15 % of your daily value; which is 3 percent more than bananas.
Generally, fish are rich sources of nutrition, and when cooked the right way, you’ll be able to benefit from all of these nutrients.
That’s the reason why you should look for smoked salmon recipes in online food sites and make sure you give them a try and enjoy the endless benefits of this fish in the most delicious ways.
Furthermore, salmon is rich in omega-3s, which allies with potassium to give you a healthier heart.
#2 – Avocado
The second source of potassium in our list is avocado. A half cup of mashed avocado can provide you with 16 % of your daily value. The fats in Avocado are also beneficial for heart health.
Researchers state that a third of an avocado contains the following: 4 g of carbohydrate, 7g of fat, 3g of fiber and 1g of protein, with 75 calories.
This next fact about avocado will certainly be attractive to many people; eating avocado also helps in weight loss: ½ avocado a day can help you get smaller waist and lighter weight. Furthermore, it helps you consume less food, since it gives you a feeling of fullness that can last for several hours.
#3 – Yogurt
Yogurt is not just yummy, but it’s also good for potassium. You can get 18 % of your daily value with one cup of fat-free plain yogurt. Yogurt is also rich in probiotics, and it is recommended for its benefits to the gut and digestion.
Probiotics also digest lactose, which can give people with lactose intolerance a chance to enjoy dairy products without complications. In order to benefit best from yogurt, you may want to give up flavored ones; we know they are tasty, but plain yogurt gives you more health benefits.
#4 – Baked Acorn Squash
Acorn squash is also known as pepper squash; is a distinct type of squash with ridges on its exterior. Baked Acorn Squash is one of the best home-cooked meals potassium-wise; you may get 26 % of your daily value from 1 cup cubed.
Other than potassium, the list of nutrients in the squash is a long one. Are you ready? Okay, let’s hear it. Fiber, vitamin C, A, B6, K, and even folate. So go and look for recipes for Baked Acorn Squash in the best recipe websites out there, and make yourself a nutritive meal.
#5 – Dried Apricots
Dried apricot is a sweet dried fruit loved by many. Unlike fresh apricots, the dried ones are constantly available in food stores. However, we are sure that you’ve never thought that this food with vivid orange color could have more potassium than bananas; well, it does.
Only a half cup of dried apricots can give you 22 percent of your daily value, making it 10 percent higher than bananas. In addition, it has fiber that can give you a healthy heart. So, next time you are in a food store and looking for fruits, try dried apricots; it is a potassium star that likes to stay humble.
#6 – Baked Potato
Potato is the start of vegetables; no matter how it is cooked, it is always a treat to eat. That’s the reason why best food websites and cooking shows compete to provide the best and most creative ways to cook a potato.
However, many people think that potatoes are not healthy. On the contrary, they are healthy and nutritive vegetables with a low number of calories. Moreover, one medium-sized potato can provide you with phosphorus, potassium, and magnesium.
It may not seem unconventional to you, but make sure when you are baking the potato to keep the skin and eat it for it is a really healthy thing to do.
#7 – White Beans
White beans can provide you with 17 percent of your daily value with only half a cup. In every 100 grams of beans, there is around 307 mg of potassium. Beans contain plant-based protein and are also rich in fiber.
Surprisingly, white beans are found to healthier than red beans and that’s because they are found to contain an abundance of cancer-fighting dietary fiber, said Dr. Mehmet Oz. He even adds that the white beans, including cannellini, kidney, and navy can lower the risk of developing many cancers and other potential killers such as brain aneurysms.
#8 – Dark Leafy Greens
There are a lot of cheap healthy recipes that include dark leafy greens. As we are turning into a fast food nation, many experts stress on going back to eating healthy food, and dark leafy greens are one of the best types of healthy food out there.
If you cook one cup of spinach a day, for example, you’ll have 24 percent daily value of potassium. Dark leafy greens also contain important amounts of vitamin K and C in addition to calcium. So go green!!
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