10 Amazing foods high in potassium that will help to give your diet a boost
Potassium is a really useful micronutrient that not too many of us spend a lot of time thinking about. We’re all world champions when it comes to stuffing our bodies with the macronutrients – proteins, carbs and fats – but when it comes to the micronutrients, we kinda fall by the wayside.
“I’ll get some tomorrow, I promise!” we say. “I’ll eat all the potassium next week!”
Potassium is a big deal, and if you don’t have enough of it in your diet it could be the reason you’re feeling tired, irritated or tense lately. When you consume more of it, you can reduce your blood pressure, lower your risk of stroke and kidney problems.
You might turn around and say, “Well, I eat lots of salt and salt is high in potassium, right?”
Sure it is. But salt is really bad for you!
So, let’s take a look at 10 amazing foods high in potassium that will help to give your diet a boost.
White beans – such as cannelloni beans – are a really good source of potassium and a single 100 gram cup serving gives you 516mg of the nutrient.
Other types of white beans include soy, lima, kidney, legumes, and pinto.
White beans are also jam packed with protein too, and they’re a good way of bulking out your meals. You can add them to curries and stir fries, or you can include them in soups, such as minestrone.
Probably best that you don’t eat them alone, though!
Sun Dried Tomatoes
Fresh tomatoes are a good source of potassium – but sun dried tomatoes are an even better source.
A single cup serving of these red bad boys is enough to return 1,800mg of potassium, which is excellent news. Sun-dried tomatoes are also low in fat and rich in protein, fibre and vitamin C.
You can add them to your sandwiches or salads, or even place them on top of your homemade pizzas.
If you’re anything like me, you’ll even munch on them by themselves!
Spinach is one of the best vegetables you can eat if you’re trying to get health. We all know that it’s rich in iron (how do you think Popeye got all those muscles?), but it’s well worth knowing that this dark leafy green is also high in potassium. A 100 gram serving contains 558mg of this essential nutrient.
You can eat spinach raw or cooked. You can add it to your salads, fry it and dump it into your stir fries or curries, or you can be a bit more adventurous and eat it with your scrambled eggs or on your sandwiches.
Salmon is well known for being a fantastic brain food, thanks to its high amount of omega-3 fatty acids. But salmon is also rich in potassium, with a 100 gram serving returning 628 mg.
Salmon is not the only fish that is a good source of potassium; you could also try halibut, tuna, pompano, mackerel or even herring.
You can eat your salmon either raw (smoked) or cooked, and you can include with your eggs at breakfast or eat it for lunch with some vegetables. You can also eat it on a cream cheese bagel. Mm, delicious!
Bananas are the most obvious source of potassium. Whenever you scream at your neighbour, “I NEED MORE POTASSIUM!” they’ll tell you instantly to get to the nearest banana tree. Or, you know, just pop to your supermarket and buy some bananas.
A banana contains a whopping 400mg of potassium. They’re also a fantastic source of instant energy, which is why you often see tennis players snacking on them between games.
If you’re not keen on the idea of eating whole bananas, why not juice them or grab a few bottles of banana milkshake?
Avocado is a real miracle of nature that comes with a whole host of health benefits. It’s also rich in potassium, with a single avocado containing a staggering 975mg of this vital nutrient.
Avocado’s are also a great source of lots of other vitamins and good fats.
You can eat avocado at any time of the day, but the best way to consume more of it is via a homemade smoothie.
Sweet potatoes are not just the sweetest of all potatoes – they’re the sweetest of all vegetables. Just a single sweet potato contains 694mg, which is a very sweet return. This basically equates to 15% of your daily recommended amount.
You can cook sweet potatoes in all kinds of ways, and because many people now make their own homemade sweet potato fries, you can even get lots of potassium with your burger and fries!
Mushrooms are amazing because there are just so many types of them. Therefore, it’s impossible for anyone to say “I hate mushrooms, I don’t want potassium!”
Seriously? You hate all mushrooms? Including chanterelle, white, oyster, portobello, shiitake, and cremini? Okay. But that’s a shame because mushrooms are a great source of potassium, and return around 428mg per cup.
Orange juice has gotten a bad rep with scientists in recent years because it contains lots of sugar and is apparently not good for you.
But orange juice – which is a breakfast staple all around the world – is still a fab source of potassium. And because it’s so easy to consume, drinking it in the morning means you’re getting your day off to the very best possible start
Lots of people eat more yogurt because of its high calcium content. But as well as being good for your teeth and bones, yogurt is also a good source of potassium.
Eight ounces of the stuff contains 597 mg of this essential nutrient, which means that just a few scoops will be enough to get up to 20% of your daily recommended amount.
You can include dollops of yogurt in any number of meals, from curries to salads, or you can enjoy a tub all by itself.