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Top Potassium-Rich Foods, Beyond Bananas

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Potassium, like sodium, calcium, and magnesium, is an essential mineral and electrolyte. It performs an essential position in heart perform, muscle contraction, and sustaining a traditional blood strain. This mineral serves a strong function: By regulating the stability of fluid and minerals in your body, it flushes extra sodium from your system. By doing this, it may help scale back blood strain, flush fluid retention, and beat bloat!

Unfortunately, most people don’t come close to getting the really helpful day by day intake of 4,700 milligrams a day. According to the newest dietary tips, solely two % of individuals attain this recommended degree each day. 

Where to Get Your Hands on This Mighty Mineral

The greatest place is in the grocery retailer, not the pharmacy. Fresh produce and legumes provide plenty of potassium, whereas there are dangers that include popping drugs and dietary supplements. To make it straightforward for you, here is a record of the highest sources to start including to your buying listing:

  • 1 medium Potato, baked skin on – 941 mg
  • ½ cup Beet greens, cooked from recent – 654 mg 
  • ½ cup Adzuki or white beans – ~600 mg
  • 1 cup Yogurt, plain nonfat – 579 mg
  • 1 medium Sweet potato, baked skin on – 542 mg
  • 3 ounces, Atlantic salmon, cooked – 534 mg
  • 1 cup Orange juice, freshly squeezed – 496 mg
  • ½ cup Edamame, cooked – 485 mg
  • 1 medium Banana – 422 mg
  • ½ cup Spinach, cooked – ~400 mg 
  • ¼ cup Dried peaches or apricots – ~390 mg
  • 1 cup Skim milk – 382 mg
  • ½ cup Lentils, cooked – 365 mg
  • ½ cup Avocado – 364 mg

What 4,700 mg of Potassium Looks Like in a Day

To make it even easier to see what this seems like on your plate, right here’s a whole day’s value of food that gives 4,700 milligrams of potassium:

Breakfast

Beany burrito

Nutrition Facts (per serving) Calories 335, Protein 21 g, Total fats 13 g, Saturated fat 5 g, Carbs 32 g, Fiber 10 g, Total sugars 2 g, Added sugars 0 g, Sodium 573 mg, Potassium 542 mg 

Morning Snack 

1 small banana + 2 tablespoons nut butter

Nutrition Facts (per serving) Calories 279, Protein 9 g, Total fats 16 g, Saturated fats 3 g, Carbs 30 g, Fiber 5 g, Total sugars 15 g, Added sugars 2 g, Sodium 66 mg, Potassium 601 mg 

Lunch

Lentil Bolognese

Nutrition Facts (per serving) Calories 507, Protein 24 g, Total fat 10 g, Saturated fats 2 g, Carbs 86 g, Fiber 20 g, Total sugars 15 g, Added sugars 0 g, Sodium 426 mg, Potassium 1,063 mg 

Afternoon Snack

Beet-Raspberry smoothie

Nutrition Facts (per serving) Calories 293, Protein 18 g, Total fats 4 g, Saturated fats 2 g, Carbs 49 g, Fiber 12 g, Total sugars 35 g, Added sugars 0 g, Sodium 345 mg, Potassium 1,179 mg 

Dinner 

Crispy Salmon with Fingerling Potatoes & Asparagus 

Nutrition Facts (per serving) Calories 430, Protein 29 g, Total fats 24 g, Saturated fat 4 g, Carbs 26 g, Fiber 5 g, Total sugars 3 g, Added sugars 0 g, Sodium 120 mg, Potassium 1,278 mg 

Total Day’s Nutrition Facts (per serving) Calories 1,844, Protein 130 g (28% complete power), Total fats 67 g (33% complete power), Saturated fats 16 g (8% complete power) , Carbs 223 g (48 % complete power), Fiber 52 g, Total sugars 70 g, Added sugars 2 g, Sodium 1,530 mg, Potassium 4,663 mg 

The publish Top Potassium-Rich Foods, Beyond Bananas appeared first on Fitbit Blog.




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