Of all the vitamins and minerals that we focus on getting enough of, potassium does not get enough credit. Did you know it’s the third most abundant mineral in the body? That’s because potassium has many essential roles in maintaining optimal health.
Potassium is critical to keep proper electrolyte and fluid balance in the body. While excess sodium can exacerbate high blood pressure, potassium exerts lowering effects on blood pressure. It also helps to transmit electrical impulses required in proper nerve and muscle function. Last but not least, potassium helps to regulate levels of calcium and phosphorus, two essential minerals involved in bone health.
Given how essential this mineral is to optimal health, the recommended daily intake of potassium is higher than that of any other mineral. A whopping 4,700mg is recommended PER DAY, and, as you might have guessed, most Americans don’t even come close.
You probably just went to the fridge to grab a banana, but hold on, because there are actually a ton of foods higher in potassium than a banana that you can get your fill from!
Foods High in Potassium
- 1 whole avocado contains 1,000mgs
- 1 cup of acorn squash contains 896mgs
- 1 medium potato contains 897mgs
- 1 cup of spinach contains 839mgs
- 1 large sweet potato contains 855mgs
- 1/2 salmon fillet contains 772mgs
- 1 whole pomegranate or 1 cup pomegranate juice contains 600mg
- 1 cup of coconut water contains 600mgs
- 1/2 cup white beans contains 500mg
- 1 large banana contains 400mgs
Potassium Boosting Green Smoothie (2,500mg)
By choosing the right foods, like this yummy smoothie, it’s easy to meet your daily needs!
- 1 cup milk, your choice (366mg)
- 1 large banana (400mg)
- 2 cups of spinach (1,678mg)
- 1 tablespoon peanut butter (100mg)
- 1/2 cup ice
Tips For Getting More Potassium
- In addition to loading a smoothie with spinach, you can also add a significant amount to cooked ground meat or eggs. The spinach will cook down to almost nothing.
- Try coconut water or pomegranate juice post workout. The carbs will help you recover and you can rehydrate your electrolytes, including potassium.
- Substitute white beans for garbanzo beans when making hummus to help you get more potassium.
- Don’t forget about making guacamole with your avocados!