Most of us aren’t getting enough potassium – and it’s not surprising when you consider how elusive this essential nutrient can be. That’s we we’ve gathered 5 powerhouse sources of potassium for you to get your daily dose sorted.
The recommended daily intake for potassium in Australia sits at 2800 for women and 3800 for men, but some health bodies around the world suggest up to 4700 could be ideal for optimal health – and many of us aren’t even reaching the bare minimum intake. The consequences include high blood pressure – a significant risk factor for heart disease and stroke. Plus, if you edge into the territory of a potassium deficiency, you’re in more danger yet. After all, potassium is responsible for regulating muscle contractions, managing nerve function and balancing fluid levels. Research shows that rates of potassium deficiency are rising, despite the importance of the nutrient for our whole body’s function. Many of us relying on highly-processed diets are missing out on potassium-rich foods like fruits, veggies, legumes, nuts and seeds – let’s take a look at 5 of the most impressive.
For its small size, a banana packs a hefty dose of potassium – not to mention they also boast decent amounts of vitamin C, magnesium and fibre for a healthy gut. One medium-sized banana packs a whopping 420 milligrams of potassium, getting you well on the way to meeting your daily intake goals.
This fruit is a powerhouse of potassium, with around 690 milligrams of potassium in a whole avocado. But that’s not all you’ll find in this humble green food – avocados are loaded with healthy fats, vitamin K and fibre, and they’re known to keep you feeling fuller for longer. What’s not to love?
Hemp seeds are another unexpected potassium goldmine with around 920 milligrams per hundred grams of hulled seeds, which amounts to around 368 milligrams in a 2-tablespoon serving. You’ll also get a good dose of omega 3 fatty acids, vitamin E, magnesium and iron. If you’re looking for a reliable brand, Grass Roots has everything from hemp hearts and hemp protein to hemp seed oil. Their products are Aussie made and minimally processed to retain the goodness of hemp. Check their full range out HERE.
Potatoes are one of the most impressive potassium sources on this list, with a single medium-sized white potato packing around 620 milligrams – but it’s the red potatoes that take the cake for potassium content, with a whopping 943 milligrams in a single, medium-sized red potato. But make sure you leave the skin on; that’s where much of the potassium lives, along with a good dose of B vitamins and iron.
Leafy greens are great sources of potassium – especially spinach. This veggie has around 839 milligrams of potassium in a cup, along with packing an impressive 857% of the recommended daily intake for vitamin K – impressive, right? It’s also got around 37% of your magnesium needs and well over the day’s needs for vitamin A.
Other humble potassium powerhouses include:
- Honey dew melon
- Coconut water
- Legumes and whole grains
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