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Seven foods high in potassium
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Healthy food containing magnesium and potassium. (Shutterstock/artem evdokimov)
P
otassium is known to support blood pressure while decreasing the risk of stroke and heart disease. While bananas are considered a good source of potassium, they only pack about 10 percent of our daily recommended dose of the mineral.
Reader’s Digest has compiled the following seven potassium-rich foods to add to your diet.
Edamame
The immature soybeans contain 676 milligrams of potassium per cup. As a great source of plant-based protein, Edamame also contains essential micronutrients, which support muscle building. Enjoy the healthy food either roasted with salt or lightly steamed.
Potatoes
Both white and sweet potatoes are high in potassium and vitamin A. White potatoes are especially a great source of the minerals, as they contain 950 mg of potassium. The sweet ones deliver just 438 mg but are often used as an alternative as they have become quite popular for their low-fat content.
Tomato sauce
Fresh and homemade tomato sauce not only makes a delicious topping for your pizza, pasta or vegetables, it is also recommended if you want to increase your potassium intake. One cup of tomato sauce consists of 905 mg of the vital mineral.
Read also: 10 tricks to lose water weight
Black beans
Black beans are a great source of potassium. They are also high in antioxidants, iron, phosphorus, calcium, magnesium, manganese, copper and zinc.
White beans
One cup of white beans contains 1,190 mg of potassium, which equals 25 percent of our daily recommended amount. Containing proteins, fibers, vitamins and minerals as well, white beans are a healthy and versatile ingredient for salads or stews.
Watermelon
Two wedges of the juicy fruit deliver 640 mg of potassium. Watermelon’s main ingredient is the plant pigment lycopene, which may help prevent types of cancer.
It is also rich in vitamins and has high water content.
Yogurt
Think about having yogurt for breakfast as it is a great way of adding more potassium to your diet. One 8-ounce cup contains about 380 mg of the mineral. Make sure to always get low-fat or fat-free yogurt. (sop/wng)
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