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Top 5 Potassium-Rich Foods and Why to Eat Them More Often

When it comes to the best food sources of potassium, banana is surely the first thing that it comes to your mind.

A lot of football players, boxers, athletes and others into fitness activities know this about bananas and they consume it regularly.

Your body’s requirement of potassium per day is 4.700 mg, and this fruit can provide you with 422 mg, or 11 percent of the daily requirement. What’s more, studies say bananas are even better for endurance than sports drinks.

Potassium is an essential mineral and electrolyte in the human’s body. It helps move the electrical impulses and enables proper function and communication between cells.

Deficiency in this mineral can cause a lot of health problems, including:

  • Muscle cramps
  • Dizzy spells
  • Fatigue
  • Heart palpitations

However, you can obtain this mineral from a lot of different foods and not just bananas.

As a matter of fact, the following foods are better food sources of potassium than bananas.

Foods High in Potassium

1. Spinach

You will obtain 839mg of potassium by eating just a cup of spinach. Spinach is very versatile, so you can combine it many ways, such as your salads, burgers, etc.

What’s more, you can add it to your protein smoothie to boost its nutrient content.

2. Avocado

The avocado i.e. alligator pear has rich content of potassium. In fact, the avocado has more potassium than the banana.

Did you know that avocado contains more potassium than bananas? That’s right, just half of this superfood will provide you with 478mg of this essential mineral. A cup of avocado slices has around 708mg of potassium.

However, avocado is high in calories, so you don’t want to eat it every day or right after your workout.

3. Sweet Potato

It is not normal to weigh a sweet potato, but if you do you should know that in one that is 130 g there is around 438 mg of potassium.

130g of sweet potato contain up to 438mg of potassium. What’s more, this vegetable also contains carbs which help potassium stimulate the used glycogen.

4. Coconut Water

Even though you may drink sports drinks or plain water to re-hydrate after workout, the best choice for this is coconut water.

There are approximately 480mg of potassium in only one glass of coconut water, which is way more than in sports drinks.

5. Plain Nonfat Yogurt

8 ounces serving of plain nonfat yogurt contains around 579 g of potassium. Moreover, it’s abundant in proteins which are vital for building a muscle mass.

So, for those who work out, these 5 food sources of potassium are excellent choices, especially after a long, exhausting workout session. Consuming any of them will replace all the electrolytes you’ve lost during the process.

Adding these foods to your diet will help prevent the above-mentioned symptoms of potassium deficiency.

Thanks for reading!