Potassium is an essential electrolyte required for our bodies to maintain normal blood pressure, transport nutrients and support healthy nerve and muscle function. Symptoms of potassium deficiency include fatigue, muscle cramps and muscle aches among others. Avoid these issues by getting 4700 mg of potassium per day with these super potassi-yummy foods!
Beets & Beet Greens
Domesticated in the ancient Middle East, beets were enjoyed by Egyptians, Greeks and Romans alike. With fibrous green leaves and a red or gold bulbous root that can be boiled, roasted or raw, beets are most commonly enjoyed on salads. Their leafy greens are where most of the potassium lies and can be enjoyed sauteed, made into a pesto, or even blended into smoothies like spinach.
There are several types of white beans to choose from, including cannellini, navy or boston beans. They are soft when cooked, with an earthy, nutty flavor that pairs well with a variety of spices and sauces, among other ingredients. They are most commonly enjoyed in soups, stews, chilis and – a must-try – bean dip!
These freshwater mollusks come in many varieties including soft-shell, surf and ocean clams. They have a rich, slightly sweet and salty flavor and can be enjoyed in a variety of uses, raw (when professionally prepared), steamed, fried, or served in chowder.
A big favorite among most food-lovers, potatoes are a great source of potassium and vitamin A. There are many varieties of potatoes out there and even more ways to enjoy them. You can roast, grill, fry, mash or sautee them, all yielding delicious results! Read more on our favorite way to enjoy this potassium-rich superfood on our other blog, “PotatOhh Yea!”
Beating out bananas by 5%, avocados are one of the best sources of potassium you can get. With a mild flavor that can be enjoyed raw or cooked, avocado is excellent when mashed on toast, breaded and made into fries, cut to chunks on salads and even blended into a delicious smoothie.
As the all-star of potassium in many households, bananas are the main snack for many people after they are physically active, and we can see why. They are sweet and delicious 100% raw and on their own. To really super-charge their nutritional impact, just combine them with a protein source like peanut butter and boom, you have a complete meal. Nothing beats #quickandeasy!
Do your happy dance – you can now use “I need more potassium” as an excuse to pile on those black beans! Add them to dips, make them into soups, mix them into rice or make them the star of your taco night. Anyway you serve them, black beans are the definition of potassi-yum!
Other Honorable Mentions:
Dried Apricot – 43% RDI in 1 cup (that’s a lot of apricot!)
Pomegranate – 19% RDI in Seeds Of 1 Pomegranate
April 14, 2020