Ajit Patel Sanda Wellness - Foods High In Potassium
Foods High In Potassium That You Don’t Eat Enough Of – Ajit Patel Sanda Wellness
1. BANANAS
Bananas are a popular fruit and often top of mind when it comes to high potassium.
One medium sized banana contains 422mg of potassium, which is 9% of the recommended dietary intake (RDI).
Bananas are 90% carbohydrate and contain little protein and fat. They are also a good source of magnesium, iron, vitamin C, vitamin B6, copper, manganese and fiber.
Additionally, the fiber in an unripe banana consists of resistant starch. Resistant starch may help to maintain blood sugar levels, promote growth of good gut bacteria and increase feelings of fullness.
Summary: One medium banana is high in potassium, providing 9% of the RDI. Bananas are also packed with many other nutrients essential for good health.
2. AVOCADOS ARE HIGH IN POTASSIUM
The avocado is an extremely healthy fruit.
A 100 gram serve of avocado provides 485mg of potassium, which is actually more than bananas.
The potassium is thought to improve blood pressure by reducing oxidative stress and inflammation
Avocados are a unique fruit as they are high in fat rather than carbohydrate. They contain 71% monounsaturated fats which are known for being heart healthy
Despite being high in fat, studies have shown that avocados can help with weight loss and weight maintenance
Avocados can also help us absorb more nutrients. Their distinct fat and water content increases absorption of carotenoids from other foods by 2 to 5 times
Carotenoids may reduce oxidative stress, which is a risk factor for cancer, cardiovascular disease and poor eye health
In addition, avocados are a good source of fiber, folate, magnesium and vitamins B5, B6, E and K.
Summary: Avocados are a rich source of potassium, even better than bananas. A 100 gram serve of avocado provides about 485mg of potassium.
3. WHITE POTATO
The white potato is a staple vegetable and is consumed worldwide.
One medium potato with skin contains 926mg of potassium and just 161 calories.
They are also a significant source of essential vitamins and minerals, rich in magnesium, vitamin C, vitamin B6, fiber and folate
However, many people still don’t consider potatoes to be nutritious, with some claiming they are linked to obesity and diabetes
The problem is often the way they are cooked– with added fats and oils that make it high in calories.
It’s best to stick to boiled or baked potato and avoid fried potatoes and potato chips (crisps). Another trick is to keep the skin on, as several nutrients are concentrated in the skin.
Summary: The white potato is a good source of potassium, particularly when the skin is left on.
4. SWEET POTATO
The sweet potato is a starchy root vegetable packed full of nutrients.
They come in a variety of colors including white, orange, yellow and purple.
Each 100 gram serving of sweet potato provides 475mg of potassium and just 90 calories. That’s a whopping 10% of the RDI.
In addition, they are an excellent source of vitamin A with a 100 gram serve providing 100% of the RDI. Vitamin A is an antioxidant, helps to maintain skin and mucus membranes and is important for eye health
Summary: A 100 gram serve of sweet potato is high in potassium, providing 475mg plus 100% of the RDI for Vitamin A.
5. TOMATO PRODUCTS
Tomatoes are extremely versatile and an important feature of the heart healthy Mediterranean diet.
Although fresh tomatoes contain potassium, tomato products such as tomato paste, puree and juice are a particularly good source. A 100 gram serve of tomato puree provides 439mg and one cup of tomato juice provides 556mg.
The deep red color of tomatoes comes from the carotenoid called lycopene. A high dietary intake of carotenoids has been shown to decrease the risk of some cancers, heart disease and macular degeneration
In addition, tomatoes have an active ingredient called tomatine which is thought to reduce cholesterol levels
Summary: Tomato products such as tomato paste, puree and juice are a particularly good source of potassium. Tomato products may also help fight cancer and heart disease.
Ajit Patel UK, Sanda Wellbeing and Sanda Wellness Group, Goldshield Group, WeMet