Tuesday, March 31, 2015
Potassium is often overlooked but it is an essential mineral used to maintain fluid and electrolyte balance in the body. It helps nerves and muscles communicate. It also helps move nutrients into cells and waste products out of cells. A diet rich in potassium helps to offset some of sodium's harmful effects on blood pressure.
Most people get all the potassium they need from what they eat and drink. Here are the top 10 foods highest in potassium:
1. White Beans
1 Cup Cooked = 1004mg (29% DV)
2. Dark Leafy Greens (spinach)
1 Cup Raw = 167mg (5% DV)
1 Cup Cooked= 839mg (24% DV)
Complete nutritional facts
3. Baked Potatoes (with skin)
Serving of 100g = 535mg (15% DV)
4. Dried Apricots
1/2 Cup = 755mg (22% DV)
Complete nutritional facts
5. Baked Acorn Squash
1 Cup Cubed = 899mg (26% DV)
6. Yogurt (plain, skim/non-fat)
1 Cup = 625mg (18% DV)
7. Fish (salmon)
1 3oz fillet = 534mg (15% DV)
8. Avocados
1/2 Pureed = 558mg (16% DV)
9. Mushrooms (white)
1 Cup Sliced = 428mg (12% DV)
10. Bananas
Average Banana (118g) = 422mg (12% DV)