Potassium is an essential mineral that is crucial in maintaining overall health. Despite its significance, Americans don’t consume enough potassium-rich foods. Although there may be some supplements, meeting your body’s potassium needs through diet is vital as it contributes to various health benefits. Such benefits include regulating blood pressure and reducing the risk of cardiovascular issues like heart disease and stroke.
Here are ten potassium-rich foods that can easily be incorporated into your daily meals:
- Bananas
- Avocados
- Beans
- Butternut squash
- Yams
- Cooked spinach
- Fish
- Pomegranate
- Sweet potatoes
- Beets [1]
Beans
Beans, a staple in various cuisines, are a great source of complex carbohydrates and plant-based protein. A cup of white beans contains an impressive 21% of the daily requirements for potassium, which is significantly more than a banana. On the other hand, Black beans offer around 13% of the DV per serving.
If you are on a diet and want a low-caloric food with enough nutritional value, beans are a great option. To optimize the absorption of nutrients, you can soak the dried beans overnight. This will reduce the presence of phytates, compounds that can hinder mineral absorption, ensuring better nutrient uptake from these potassium-rich legumes. [2]
