Did you know that the human body requires 4,700 mg of potassium daily? Some may realize that potassium is needed but don’t understand why. The sad truth is that most people don’t realize is that there are a ton of significant benefits to eating a diet that is high in potassium. Responsible for vital day-to-day bodily functions, potassium helps maintain fluid and electrolyte balance, regulate your heart, supports body growth and muscle function, transports nutrients to your cells, keeps our blood pressure in check, breaks down carbohydrates, and helps build muscle. Your heart, brain, muscles, and kidneys all heavily rely on potassium, as it needs this essential nutrient to function correctly.
However, most people can only think of bananas when they try to think about foods that are high in potassium. While bananas are relatively high on the list (1 medium banana = 422 mg), there are plenty of other foods that have a high potassium concentration. Luckily, this makes it pretty easy to reach your daily requirements since potassium has many health benefits, which include:
• Helps alleviate high blood pressure
• Reduces the risk of a stroke
• Reduces muscle cramps
• Supports brain health
• Helps reduce cellulite
• Keeps your heart healthy
• Increases bone strength
• Supports a healthy body weight
While you may not think you need much potassium in your daily diet, this nutrient is more important than you realize. If you are looking to go beyond bananas, check out some of the foods that have more potassium than a banana.
Coconut Water – 1 cup = 600 mg
Fresh Tomatoes – 1 cup = 427 mg
Tomato Sauce – 1 cup = 909 mg
Cantaloupe – 1 cup = 494 mg
Prunes – ½ cup = 637 mg
Wild-Caught Salmon – ½ filet = 772 mg
Tuna – 3 ounces = 448 mg
Lima Beans – 1 cup = 955 mg
White Beans – 1 cup = 1004 mg
Black Beans – 1 cup = 739 mg
Edamame – 1 cup = 676 mg
Avocados – 1 avocado = 975 mg
Pomegranates – 1 pomegranate = 667 mg
Brussels Sprouts (Cooked) – 1 cup = 504 mg
Milk – 1 cup = 496 mg
Dried Apricots – ½ cup = 756 mg
Winter Squash (I.e. Butternut, Acorn, Spaghetti, Pumpkin) – 1 cup = 896 mg
Beets – 1 cup = 442 mg
Potatoes, with Skin – 1 potato = 1,081 mg
Sweet Potatoes – 5” sweet potato = 855 mg
Spinach, Cooked – 1 cup = 839 mg
Swiss Chard – 1 cup = 961 mg
Watermelon – 2 wedges = 641 mg
Plain Yogurt – 1 cup = 573 mg
Clams – 3 ounces = 534 mg
