2023-06-12 13:20:24
What do bananas, avocados and coconut water have in common? Right, all three are packed with potassium. But what else does this important mineral contain? We found out for you what you can eat to boost your potassium intake.
What is Potassium?
Potassium in a mineral that plays an important role in the functioning of your muscles and nerves. It also contributes to a healthy cardiovascular system, as it is involved in the regulation of your blood pressure and in the transmission of nerve impulses.
Due to the lack of fruits and vegetables in the typical Western diet, many people do not get enough potassium through their diet. Even if you exceed the general daily amount of 3.1 milligrams for women properly, you can still be deficient in potassium.
Do you recognize yourself in the symptoms of a potassium deficiency? Then you can easily change that by adding the products below to your daily diet.
Which products contain a lot of potassium?
Getting enough potassium is essential for bone and heart health. But what contains a lot of potassium?
1. White beans and lentils
Beans and lentils are very good sources of potassium. White beans are number 1, as they contain 421 mg of potassium per half cup (130 grams). They also contain a lot of calcium, iron, fiber and proteins. The high fiber and antioxidant content may help reduce inflammation, improve colon health and reduce the risk of heart disease and avoid diabetes or reduce.
2. (Sweet) potatoes
Another powerhouse: a baked potato of 300 grams provides about 1600 mg of potassium. This is mainly due to the skin, so potatoes are best washed and then consumed unpeeled. Sweet potato is also rich in potassium and therefore a good substitute for the starchy potato.
3. Bidding
The high potassium content of beets can help improve your blood vessel function and thus reduce the risk of heart disease? To take advantage of these benefits, you only need to consume 85 grams of sliced and cooked beets.
4. Spinach
Yes, spinach cannot be missing from this list, because what is spinach not good for? This leafy green vegetable is very nutritious. One cup of 180 grams contains 839 mg of potassium. In addition, it is also full of other essential vitamins, minerals and healthy plant substances. Popeye!
And while we’re at it: what is actually healthier? Raw or cooked spinach?
5. Chard
Like spinach, kale and other green leafy vegetables, Swiss chard also contains many healthy plant compounds to protect your cells. One cup gives you 961 mg of potassium. That’s worth it.
6. Orange
Citrus fruits are known to be rich in vitamin C, but they are also a good source of potassium. Just keep in mind that orange juice contains more sugar and more fiber than the whole fruit. It is therefore best to eat the fruit whole.
7. Bananas
When you think of potassium, you probably think of bananas. This handy, natural packaging of the banana makes it an easy and nutritious way to increase your potassium intake on the go. A banana contains an average of 451 mg of potassium. In addition, the tasty fruit is also rich in vitamin C, vitamin B6, magnesium, fiber and antioxidants.
8. Avocado
We all know that avocados contain good fats, but that’s not the only thing. This green fruit is full of potassium. One cup (150 grams) of mashed avocado provides 1120 mg of potassium. Multiple studies show that avocados can be beneficial to your health.
9. Yoghurt
By consuming a bowl of yogurt every morning, you contribute to a good potassium level. One cup (245 grams) of this creamy treat gives you 380 mg of potassium. And since yogurt is a fermented food, it contains bacteria that are good for your gut health. Just try to avoid variants with added sugars.
10. Coconut water
Nowadays it’s all the rage to drink coconut water. That’s a healthy hype, because coconut water is low in sugar and high in electrolytes. One of these electrolytes is potassium. Drinking 240 grams of coconut water quickly provides 600 mg of potassium. This makes coconut water an ideal thirst quencher after strenuous physical activity.
What should you eat if your potassium is too low?
As you have seen above, potassium is mainly found in vegetables, fruit, potatoes and meat. It is also increasingly found in bread, milk and nuts. If you recognize yourself in the symptoms of a potassium deficiencycan you potassium intake easily increase by eating large portions of potatoes, vegetables and fruit every day. This is not only good for your potassium deficiency, but also for your overall health. Win win!
Start the day with a bowl of full-fat yogurt, orange slices and some nuts. Lunch with one superfood salad with sweet potato, beetroot, avocado and lentils and end the day with a beetroot pasta with goat cheese, spinach and walnuts. It doesn’t have to be that difficult, but it sure is tasty!
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