When it comes to potassium, bananas are often the first foods that come to mind. But did you know that bananas contain less than 10 percent of the potassium our bodies need on a daily basis?

Indeed, the idea that bananas are one of the richest sources of potassium appears to be one of the most longstanding misconceptions in the world of food and nutrition.

The importance of potassium

Potassium is considered an essential nutrient due to the number of cellular processes it supports. For one thing, potassium has a major role in muscle strength, nerve function and heart health.

The recommended intake for potassium is 4,700 mg for the average adult. However, most people don’t get enough of this vital nutrient. Because of the crucial processes that potassium supports, low levels of this nutrient can spell trouble for our bodies.

A lack of potassium has been linked to fatigue, weakness, muscle cramps, digestive problems, palpitations, breathing difficulties and frequent mood swings.

Foods rich in potassium

According to Michael Greger, an American physician and a known proponent of plant-based diets, 98 percent of American diets are potassium-deficient.

Luckily, potassium can be found in a wide range of foods, not just in bananas. Most vegetables contain a considerable amount of potassium. In fact, a number of animal products also feature this valuable nutrient, from lean meat to cow’s milk.

With that, here are 11 potassium-rich foods you might want to consider eating as part of a balanced diet to avoid the health consequences of low potassium levels:

1. Sweet potato – A medium-sized sweet potato packs a whopping 542 mg of potassium. It is also rich in immune-boosting nutrients including manganese and vitamins A, C and E.
2. Avocado – As it turns out, scooping up heaps of guac packs quite the nutritional punch. Half an avocado contains 487 mg of potassium, fiber and omega-3 oils that support heart health.
3. Apricot – Apricots are mild-tasting relatives of peaches. Dried, these small, golden fruits are a staple in trail mixes. Six dried apricots also pack an incredible 430 mg of potassium.
4. White beans – Besides their high protein content, white beans are also an excellent source of potassium. Just one cup fetches 541 mg of the mineral, as well as 242 calories.
5. Yogurt – Yogurt makes for a nutritious post-meal snack. Rich in probiotics and potassium (579 mg), plain yogurt helps boost digestion and jumpstart metabolism.
6. Tomatoes – Tomatoes offer about 669 mg of potassium when mashed into a paste. To make the most of tomatoes, create pizzas, pasta sauce or low-sugar ketchup.
7. Spinach – A cup of spinach leaves offers an astounding 839 mg of potassium, which is more than twice the potassium content of a medium-sized banana. Toss it into salads and meat dishes, or blend them to create a nutritious green smoothie.
8. Potatoes – Sweet potatoes might be the healthier spuds, but don’t underestimate their white potato counterparts. One medium-sized potato boasts 941 mg of potassium and heaps of soluble fiber.
9. Black beans – Black beans are beloved for their high protein, fiber and potassium content. Half a cup of cooked black beans contains about 7.62 g of protein, 7.5 g of fiber and a modest 305 mg of potassium.
10. Acorn squash – Acorn squash boasts an impressive potassium content at 896 mg per cup. Puree it into a soup or roast a couple of cubes for a delicious side dish.
11. Swiss chard – A cup of cooked Swiss chard offers an incredible 961 mg of potassium, perhaps the highest out of all potassium-rich foods.

Our bodies use potassium for a number of important cellular processes including metabolism, respiration and blood circulation. To reduce the risk of stroke and prevent the onset of chronic diseases, eat potassium-rich foods as part of a balanced diet and exercise often.

Learn more about the nutritional benefits of potassium and other essential minerals at Nutrients.news.

Sources:

Health.Harvard.edu

NutritionFacts.org

WomensHealthMag.com