we find the avocado, which contains good fats, vitamin K and folic acid. Half of an avocado (100 grams) contains 487 mg of potassium, or 10% of the daily requirement. In addition, it can help to counteract hypertension: increase potassium reduces the salt intake (sodium). Sodium if taken in large quantities can be harmful and often the craving for salt hides other problems.
Avocados, like most fruit, are low in sodium. Half of an avocado provides 7 mg, only 0.5% of the recommended dietary intake.
Like avocados, sweet potatoes have become increasingly popular and are often used as an alternative to classic potatoes which feature a much higher glycemic index. They are a particularly nutritious way to support potassium intake: a medium sized sweet potato contains 541 mg or 12% of the daily requirement. In addition, sweet potatoes are low in fat, contain a small amount of protein. and they are a good source of complex carbohydrates, vitamin A, and fiber.
they are among the vegetables richest in potassium: 150 grams of frozen spinach contain 540 mg of potassium. They are also rich in vitamin A, vitamin K, folate, and magnesium.
Another green leafy vegetable, chard, boasts a high potassium content: 180 grams provides 961 mg, which is more than double the potassium in a banana. It also contains Vitamin K and Vitamin A. It is low in calories and a good source of fiber.
Butternut squash is a sweet-tasting winter squash. Although technically it is a fruit, it is cooked like a root vegetable. 205 grams of pumpkin provides 582 mg of potassium, vitamins A and C, vitamin E and magnesium.
Yellow potatoes also provide 515 mg of potassium per single medium-sized potato, which equates to 11% of the daily requirement.
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Seasoning the pasta with tomato sauce prepared with the puree increases the potassium supply to the meal. The puree, obtained from cooked tomatoes that have been peeled and seeded, is a concentrated condiment which, not only flavor to all sauces and to the traditional spaghetti dish, but which contains potassium, vitamin C and lycopene.
it is a fruit with a high water content and therefore hydrating power. Only two slices of watermelon (about 1/8 of melon or 572 grams) contain 640 mg of potassium. Low-calorie and fat-free, watermelon is also a good source of vitamins A and C, as well as magnesium.Dried or dehydrated apricots, on the other hand, provide 488 mg of potassium, which represents over 10% of the AI. These fruits are also a good source of fiber and vitamins A and E.
Likewise, pomegranates are an extremely healthy multi-seeded fruit: an important source of potassium, since a fruit can give 666 mg, or just over 14% of the AI, they are also rich in vitamins C and K, as well as folate. and they have a higher protein content than most fruits. However, they contain more calories than most fruits and a considerable amount of natural sugars. On the other hand, pomegranates also have 11 grams of fiber, which can help slow digestion and increase the sense of satiety.
Kiwano melon also has a good potassium content.
, known as immature soybeans served in the pod, are an excellent source of potassium: 150 grams provide 676 mg of potassium, double that of a banana. They are rich in many other nutrients, but in particular they contain folate, vitamin K, magnesium and manganese.Black beans (used in burritos, as side dishes for chily or soups) are also an excellent source of potassium. However, as black beans contain phytates that can reduce the body's absorption of minerals, not all potassium. can be preserved. To avoid losing this valuable nutrient, it is best to soak the dried beans overnight. This step will help reduce the number of phytates.
Likewise, cannellini beans also have twice the potassium of a banana. A cup of cooked white beans gives 829 mg of potassium, 18% of the daily requirement. They are also an excellent source of B vitamins. They also contain fiber, iron and vegetable protein.
Bananas, on the other hand, are among the foods richest in selenium.
