The mineral potassium plays an essential role in good health. Potassium is primarily responsible for maintaining your body's fluid, electrolyte and mineral balances. It also helps to lower your blood pressure, regulate electrical impulses and decrease the risk of stroke. You can meet your potassium needs by consuming a variety of foods. There are a number of vegetables with especially high levels of potassium.
Potatoes
Potatoes are an excellent source of potassium. One white potato contains approximately 900 mg of potassium, and one sweet potato has about 950 mg of potassium. Different kinds of potatoes contain varying amounts of potassium per serving, but, in general, potatoes are packed with potassium. A large portion of the potassium in a potato is found in its skin. Potassium may be lost during processing or cooking. Consuming potatoes baked with the skin on will provide you with the greatest amount of potassium.
Avocados
Avocados are an excellent source of potassium, among other nutrients. One medium avocado contains about 975 mg of potassium. Avocados are high in calories, but provide many health benefits because they contain healthy monounsaturated fats. Avocados are versatile, and you can add them to any salad, use them as a base for dressing, use them to make a sandwich or as a garnish for almost any dish.
Tomatoes
Tomatoes can be eaten raw, cooked, as an ingredient or served as juice. Regardless of how you prepare tomatoes, they are rich in potassium. One cup of raw tomato, chopped or sliced, provides you with 400 mg of potassium. One cup of tomato juice contains 535 mg of potassium. Tomatoes are high in other vitamins, minerals and antioxidants, such as lycopene.
Winter Squash
Winter squash comes in many shapes, colors and flavors, and includes varieties such as carnival, buttercup, spaghetti, butternut, Hubbard and acorn. One cup of winter squash has approximately 896 mg of potassium. These vegetables are also rich in vitamins and minerals, and low in fat. You can eat them on their own or in casseroles and soups.
Spinach
Bright, vibrant and nutritious, spinach is full of many vitamins, minerals, phytochemicals and antioxidants. Just one cup of raw spinach contains approximately 800 mg of potassium. Spinach is also an excellent source of iron, vitamin A, magnesium, vitamin K, vitamin C, folate, calcium and vitamin E. Spinach provides you with the most nutritional benefits when eaten raw. It makes a great salad and is good chopped up and added to dip.
Lentils
Lentils, like beans, are a member of the legume family. They grow in small, round pods and come in a variety of colors. Lentils are easy to prepare, and readily absorb the flavors from foods and seasonings they are cooked with. One cup of lentils contains 731 mg of potassium. Legumes are also rich in protein, soluble fiber, B vitamins, iron and folate, making them a healthy and filling option.
Artichokes
Artichokes are packed with advantageous nutrients. Artichokes are very high in calcium, iron, fiber, phosphorus and antioxidants. One cup of artichokes also provides you with 595 mg of potassium. In addition, artichokes are low in calories and fat. Replace potato chips with artichoke petals as a healthy alternative, or use the hearts to make a tasty dip.
Member Comments