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Potassium is a vital mineral essential for muscle strength and healthy functioning of the heart and the nervous system. You need to get an adequate amount of potassium from the diet as our body can’t produce this mineral on its own. At least 4700mg of potassium is required for the body every day or else it leads to a deficiency and you may experience symptoms such as fatigue, lethargy, heart palpitations etc. So, it is essential to include potassium-rich foods in the diet.
In fact, we have often heard that banana is one of the highest sources of potassium. One medium sized banana can deliver around 422mg of potassium apart from other nutrients. However, banana is not the only source of potassium. There are several foods with higher potassium levels than bananas.
Here Is The List Of The Top 10 Foods With Potassium Content Greater Than A Banana:
Leafy Green Veggies:
Spinach and other leafy green veggies have a greater source of potassium. Include them in your smoothies, salads, sauté etc. One cup of cooked spinach can deliver 839mg of potassium. Swiss chard delivers double the amount of potassium than in a banana i.e. 961mg. Also, a cup of cooked beet greens can provide more than 1300mg of potassium.
Sweet Potato:
Sweet potatoes are mostly available in summers and are a great source of potassium. They have a delectable taste and are packed with a bunch of nutrients and fiber. One medium sized sweet potato baked can deliver 542mg of potassium. It is also a great source of vitamin A.
Dates:
Dates are an excellent source of iron, potassium, and several other nutrients. One date can deliver around 167mg of potassium. So, try having a handful of dates.
Cantaloupe:
This melon has a delectable taste and is often used in smoothies. One serving i.e. 134gm of a cantaloupe can deliver more than 350mg of potassium.
Beans:
Beans such as white beans, lima beans, soy beans etc. are extremely delicious and are often added to the soups. They are an incredible source of potassium and around half the cup of white beans can deliver 502mg of potassium whereas lentils provide 731mg per cup. A cup of soybeans can deliver around 885mg of potassium. Also, lima beans can deliver around 707mg of potassium per cup whereas edamame provides more than 950mg of potassium per cup.
Non-Fat Plain Yogurt:
Simple plain yogurt could be an excellent snack to try along with your salads. An 8-ounce tin of plain low-fat yogurt can deliver around 531mg of potassium apart from a bunch of probiotics.
Avocado:
Avocado could be an excellent food to be included in any salads. It can deliver double the potassium content found in a banana i.e. 975mg. However, if you can’t eat it whole, include half the portion to your salads and a half on your toasts. Better avoid it after workouts as it might add up to your calories.
Papaya:
Papaya is a healthy tropical fruit that contains lots of nutrients. It delivers 264mg of potassium per an inch slice.
Winter Squash:
Eating a cup of cooked winter squash chunks can deliver around 582 mg of potassium. This superfood contains a healthy dose of vitamin A, omega 3s etc. Another seasonal food acorn squash can provide around 896mg of potassium.
Dried Apricots:
Dried apricots are an excellent source of potassium and are nutrient-dense. 1/4th cup of dried apricots can serve around 257mg of potassium.
