Vegetables are not only good sources of complex carbs, but also rich sources of vitamins and minerals, While all vegetables offer slightly similar nutritional profiles, many contain several of the same nutrients, such as potassium, a vital mineral for overall health that can be of particular benefit to athletes. Luckily, several potassium-rich vegetables are out there, so you should be able to find some you like.
The Basics
Your body depends on potassium for optimal function. Potassium is an electrolyte, which means it conducts electrical charges, such as nerve impulses, through your body. Thus, potassium helps ensure your cells receive transmissions from your brain regarding muscle contraction and heartbeat. The daily recommended intake of potassium is 2,000 mg.
White Beans
White beans, also known as Cannellini beans, are small, navy-shaped beans that are among the best sources of potassium. One cup of these beans provides 1,189 mg of the nutrient, which makes up about 59 percent of the daily recommended intake. One cup of white beans provides 299 calories, with 55 g of carbohydrates, 19 g of protein, 13 g of fiber and less than 1 g of fat.
White Potatoes
White potatoes are not as rich a source of potassium as white beans, but they do contain a large amount of the electrolyte. A 156 g baked potato provides 610 mg, or 30 percent of the daily suggested intake of potassium. As with white beans, white potatoes are a good source of carbs, with 34 g, but are not a good source of protein, with just 3 g per 156 g potato. A potato of that size provides 145 calories, with less than 0.2 g of fat.
Spinach
Spinach is a low-calorie food that is rich in potassium. One cup of boiled spinach offers 42 percent of the daily recommended intake of potassium, with just 41 calories. Spinach is also an excellent source of calcium, magnesium, fiber, and vitamins A and K.
Sweet Potatoes
Sweet potatoes are a rich source of a variety of nutrients, including potassium. A 180 g sweet potato offers 43 percent of the daily recommended intake of potassium, as well as 58 percent of the daily suggested intake of vitamin A. Sweet potatoes provide 37 g of carbs, 6 g of fiber, 4 g of protein and less than 0.3 g of fat per 180 g serving.
Soybeans
Soybeans are a top source of protein for vegetarians, as they contain high levels of this vital nutrient -- 22 g per cup. In addition, soybeans are rich in potassium, with nearly 49 percent of the daily recommended intake in each cup. Soybeans are also high in calories, with 254; fat, with 11.5 g; and carbs, with 20 g per cup.
References
- University of Maryland Medical Center; "Potassium"; May 2009
- USDA National Nutrient Database: Beans, White, Mature Seeds, Canned
- USDA National Nutrient Database: Potatoes, Baked, Flesh, Without Salt
- USDA National Nutrient Database: Spinach, cooked, Boiled, Drained, Without Salt
- USDA National Nutrient Database: Sweet potato, Cooked, baked in Skin, Without Salt
- National Institutes of Health Office of Dietary Supplements; Dietary Supplement Fact Sheet; "Vitamin A"; April 2006
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