Potassium is a vital nutrient for your heart health. It can reduce your risk of stroke by as much as 24% and lower high blood pressure. It is said that adults need 3,500mg of potassium a day, which you can get from eating a balanced diet. Here are top foods that are rich in potassium that you can add to your daily meals.
Bananas are one of the top fruits that are packed with a high amount of potassium. A medium banana contains about 422 milligrams of this heart-healthy mineral, about 11 percent of the 4,700 milligrams adults should aim to get daily. Besides, bananas are loaded with Resistant Starch, a healthy carb which fills you up and boosts your metabolism. According to some recent studies, cyclists performed in an endurance workout better when they consumed bananas than when they drank a sports drink. Therefore, you should include a small banana in your healthy, balanced breakfast to get enough potassium.
2. Winter squash
Winter squash has been known as a storage vegetable because of its thick, tough shell. However, few people know that it is a great source of potassium while delivering less than 50 calories per serving. For instance, a cup of acorn squash has 896 milligrams of potassium while the same amount of cooked butternut squash cubes clocks in at 582 milligrams. This hearty vegetable also contains vitamin A, filling fiber and omega-3 fatty acids, too.
3. Dried fruits such as raisins, apricots and prunes
Potassium is needed not only for normal muscle growth and nervous system but also for brain function. Along with winter squash and bananas, dried fruits such as raisins, apricots and prunes are also good sources of this essential mineral. You can find between 4 to 9 percent of your daily value from potassium in a quarter cup of packed raisins. Meanwhile, a quarter cup of apricots gives you 257 milligrams and half a cup of stewed prunes have nearly 400 mg.
Fish is a rich source of potassium. A three-ounce serving of baked or broiled salmon delivers 319 mg of potassium and the same amount of halibut packs 449 milligrams. Clams are also among seafood options with 534 mg and the highest concentration of vitamin B12 of any food. However, fish’s health benefits do not stop there. Eating fish can increase your lifespan due to its healthy fats.
A baked potato with skin packs with 926 mg of potassium in a 173 g serving while a medium-size peeled potato has 548 mg. This explains why potatoes are listed as one of the most potassium-rich foods aside from raisins, fish and bananas.