Beyond Bananas: 10 foods that are potassium superstars
Avocados
Packed with healthy fats, vitamin K, and folate, avocados are a nutrient powerhouse. A single avocado provides about 15 per cent of your daily potassium needs, making them beneficial for those managing high blood pressure.
Sweet potatoes
A nutritious alternative to white potatoes, sweet potatoes offer 16 per cent of the daily value (DV) for potassium in just one cup of mashed potatoes. They also contain protein, fibre, and a significant amount of vitamin A critical for vision.
Spinach
A nutrient-dense vegetable, spinach provides about 12 per cent of the DV for potassium per cup. It’s also rich in vitamins A, K, and folate, along with magnesium, making it a great addition to a healthy diet.
Watermelon
With high water content and a refreshing taste, watermelon offers about 14 per cent of the DV for potassium in just two wedges. It’s also a good source of vitamins A and C, along with magnesium.
Coconut waterKnown for its hydrating properties, coconut water contains 13 per cent of the DV for potassium in one cup. It’s a natural electrolyte drink that can replenish lost glycogen stores after exercise.
Beans
Both white and black beans are rich in potassium, with white beans containing twice as much as a banana. They’re versatile and easy to incorporate into various dishes for a potassium boost.
Legumes
Lentils, chickpeas, soybeans, and peanuts are potassium-rich legumes. Soaking or sprouting them can enhance mineral absorption.
Tomato paste
A concentrated source of potassium, tomato paste adds flavour to dishes while providing more than 10 per cent of the DV in just three tablespoons. Choose varieties without added sugars or preservatives.
Butternut squash
This sweet winter squash provides 12 per cent of the DV for potassium in one cup, along with vitamins A, C, and other nutrients. It’s a versatile ingredient for soups, roasted dishes, or as a side.
Potatoes
A staple food in many diets, potatoes offer 12 per cent of the DV for potassium in one medium boiled potato. Varieties may vary in their potassium content based on growing conditions.