@WomensHealthMagazine

11 Foods With More Potassium Than A Banana

10 months ago, 13 Jan 00:41

By: Marissa Miller , J ...

Potassium is a crucial nutrient in your diet, playing key roles in muscle strength, nerve function, and heart health. And if you don't get enough—4,700 milligrams (mg) a day, according to the USDA (or 5,100 mg if you’re breastfeeding)—it could lead to a deficiency, complete with fatigue, muscle cramps, heart palpitations, and dizzy spells. Yikes. You've probably heard that bananas are packed with potassium, which is true. This tasty staple is a great option for an ample dose of the nutrient, with 422 mg in each medium-sized serving, according to the USDA. But it's certainly not the only way (or even the best way) to load up on this important mineral. While it might be tempting to just pop a potassium pill, Desiree Nielsen, R.D., and author of Un-Junk Your Diet: How to Shop, Cook, and Eat to Fight Inflammation and Feel Better Forever, says that unless your health-care practitioner thinks you need one, food is the way to go. She adds that foods high in potassium come equipped with other awesome benefits, like fiber, vitamins, minerals, and phytochemicals. But is it possible to O.D. on potassium? Unless you’re at risk for kidney disease (which may interfere with the kidneys’ ability to balance your sodium and potassium levels) “it’s unlikely that eating a lot of high-potassium foods will have negative effects,” says Nielsen. It’s generally absorbed quite well, she adds. Consuming your daily requirement is a great start, but certain lifestyle factors can deplete your stores, like excessive sweating or vigorous activity in hot weather, alcoholism, severe vomiting, diarrhea or laxative abuse, and the use of potassium-depleting diuretics, according to Nielsen. Here, we've rounded up eleven foods high in potassium—all of which have more of the nutrient than a banana. Nosh away. Eat a sweet potato as your go-to side dish all year long. This delicious, vitamin-packed super-food has 542 mg of potassium (for one medium-sized, baked sweet potato, according to the USDA). “I am obsessed with my spiralizer, so my favorite new way to serve sweet potato is as a substitute for pasta,” says Nielsen. “Give it a quick sauté with plenty of olive oil, and serve with a cashew cream sauce.” Yes, your extra guac packs a nutritional punch. So you don't need an excuse to indulge in some avocado, especially given the 487 mg of potassium contained in half the fruit, according to the USDA. “[It’s] practically a condiment in my house. I serve it alongside salads, grain bowls, and breakfast scrambles for a high-fiber boost of healthy fats,” she says. Looking for easy healthy breakfast options? Check out these 11 delicious ways to eat avocado toast: Long live the energy-boosting and satiating trail mix staple. Six dried apricots pack 430 mg of potassium, per the USDA, but you don’t need to wait to lace up your hiking boots to enjoy them. Try Nielsen’s protein-packed breakfast cookies and swap the raisins for a quarter-cup dry apricots. Whether you cook them up in chili, drop them in a soup, or serve them on the side, white beans ...
Read More


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@WomensHealthMagazine

11 Foods With More Potassium Than A Banana

10 months ago, 13 Jan 00:41

By: Marissa Miller , J ...
Potassium is a crucial nutrient in your diet, playing key roles in muscle strength, nerve function, and heart health. And if you don't get enough—4,700 milligrams (mg) a day, according to the USDA (or 5,100 mg if you’re breastfeeding)—it could lead to a deficiency, complete with fatigue, muscle cramps, heart palpitations, and dizzy spells. Yikes. You've probably heard that bananas are packed with potassium, which is true. This tasty staple is a great option for an ample dose of the nutrient, with 422 mg in each medium-sized serving, according to the USDA. But it's certainly not the only way (or even the best way) to load up on this important mineral. While it might be tempting to just pop a potassium pill, Desiree Nielsen, R.D., and author of Un-Junk Your Diet: How to Shop, Cook, and Eat to Fight Inflammation and Feel Better Forever, says that unless your health-care practitioner thinks you need one, food is the way to go. She adds that foods high in potassium come equipped with other awesome benefits, like fiber, vitamins, minerals, and phytochemicals. But is it possible to O.D. on potassium? Unless you’re at risk for kidney disease (which may interfere with the kidneys’ ability to balance your sodium and potassium levels) “it’s unlikely that eating a lot of high-potassium foods will have negative effects,” says Nielsen. It’s generally absorbed quite well, she adds. Consuming your daily requirement is a great start, but certain lifestyle factors can deplete your stores, like excessive sweating or vigorous activity in hot weather, alcoholism, severe vomiting, diarrhea or laxative abuse, and the use of potassium-depleting diuretics, according to Nielsen. Here, we've rounded up eleven foods high in potassium—all of which have more of the nutrient than a banana. Nosh away. Eat a sweet potato as your go-to side dish all year long. This delicious, vitamin-packed super-food has 542 mg of potassium (for one medium-sized, baked sweet potato, according to the USDA). “I am obsessed with my spiralizer, so my favorite new way to serve sweet potato is as a substitute for pasta,” says Nielsen. “Give it a quick sauté with plenty of olive oil, and serve with a cashew cream sauce.” Yes, your extra guac packs a nutritional punch. So you don't need an excuse to indulge in some avocado, especially given the 487 mg of potassium contained in half the fruit, according to the USDA. “[It’s] practically a condiment in my house. I serve it alongside salads, grain bowls, and breakfast scrambles for a high-fiber boost of healthy fats,” she says. Looking for easy healthy breakfast options? Check out these 11 delicious ways to eat avocado toast: Long live the energy-boosting and satiating trail mix staple. Six dried apricots pack 430 mg of potassium, per the USDA, but you don’t need to wait to lace up your hiking boots to enjoy them. Try Nielsen’s protein-packed breakfast cookies and swap the raisins for a quarter-cup dry apricots. Whether you cook them up in chili, drop them in a soup, or serve them on the side, white beans ...
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