Potassium is an important mineral that the physique requires for a wide range of processes. For the reason that physique can’t produce potassium, it has to come back from meals.
Nonetheless, the vast majority of Individuals don’t get sufficient potassium from their diets.
That is primarily because of an absence of vegatables and fruits within the typical Western weight loss program (1).
In america, it’s really useful that wholesome adults devour 4,700 mg day by day (2).
Getting sufficient dietary potassium is important for bone and coronary heart well being. It’s important for individuals with hypertension, and it might lower coronary heart illness and stroke threat (1).
This text lists 14 of the meals highest in potassium.
1. White beans
Beans and lentils are each good sources of potassium.
White beans are among the finest, containing 421 mg of potassium in 1/2 cup (130 grams) (3).
White beans comprise good quantities of calcium and iron.
Moreover, 1/2 cup of white beans supplies 4.9 grams of fiber, which is eighteen% of your day by day requirement. They’re additionally a superb supply of plant-based protein (3).
The excessive fiber and antioxidant content material of beans may also help lower irritation, enhance colon well being, and cut back the chance of coronary heart illness and diabetes (4, 5).
What’s extra, an in depth evaluation together with almost 250,000 individuals discovered {that a} day by day consumption of 1,640 mg of potassium was linked to a 21% decrease threat of stroke (6).
2. Potatoes and candy potatoes
White potatoes are among the finest meals sources of potassium accessible.
A big baked potato ( 299 grams) supplies 1,600 mg (7).
Since potassium is present in each the flesh and pores and skin of a potato, it’s most helpful to devour them washed and unpeeled (7).
One other starchy tuber wealthy in potassium are baked candy potatoes. One in every of these massive greens (235 grams) incorporates 1,110 mg (8).
However potatoes aren’t simply good sources of potassium. In addition they comprise nutritional vitamins A, C, B6, and manganese.
Meal prep: On a regular basis breakfast with candy potato hash
3. Beets
Beets can be found in varied colours, resembling deep pink, purple and white. This root vegetable has a naturally candy taste.
A 1/2 cup (85 grams) of sliced and boiled beets incorporates 259 mg of potassium (9).
Beets are additionally wealthy in folate and manganese. Plus, the pigment that offers beets their wealthy colour acts as an antioxidant, which can assist struggle oxidative harm and irritation (10, 11).
Beets are additionally excessive in nitrates, which can profit blood vessel perform, hypertension, and train efficiency (12, 13, 14).
The potassium content material of beets might also assist enhance blood vessel perform in addition to lower the chance of coronary heart illness (15, 16).
4. Parsnips – “multivitamins with potassium”
Parsnips are a white root vegetable much like carrots.
One cup (160 grams) of parsnips supplies 570 mg of potassium (17).
Parsnips are additionally a very good supply of vitamin C and folate, important for pores and skin and tissue well being, cell division, and supporting fetal development and improvement (17, 18).
Furthermore, the soluble fiber present in parsnips might support in decreasing levels of cholesterol (19).
5. Spinach
Spinach is a extremely nutritious vegetable.
And for these wanting to extend their consumption, cooked spinach is a good choice, containing 839 mg of potassium per cup (20).
It additionally supplies almost 4 instances the RDI for vitamin A, 10 instances the RDI for vitamin Okay, round 25% of the RDI for calcium, and nearly 85% of the RDI for manganese.
These vitamins are essential for metabolism, imaginative and prescient well being, bone well being, and the immune system (21, 22, 23).
Darkish leafy inexperienced greens like spinach are additionally stuffed with antioxidants (24).
For instance, spinach incorporates antioxidants, together with flavonoids, which assist shield towards mobile harm (25).
6. Swiss chard
Swiss chard is a leafy inexperienced vegetable that’s extremely nutritious.
It’s filled with vitamins. One cup (175 grams) of cooked Swiss chard incorporates 961 mg of potassium (26).
It additionally incorporates vitamin A, Okay, and C, iron, plus magnesium, manganese, and fiber.
Like spinach, kale, and different leafy inexperienced greens, Swiss chard additionally incorporates wholesome plant compounds that act as antioxidants to assist shield your cells (27, 28).