Potassium is an essential mineral that is important for many functions in your body, including regulating your heartbeat, maintaining proper muscle function, and supporting healthy bone density. It is recommended that adults consume at least 4.7 grams of potassium per day.
There are many delicious and nutritious foods that are high in potassium, including:
- Bananas: One medium banana contains about 422 milligrams of potassium.
- Avocado: One medium avocado contains about 975 milligrams of potassium.
- Sweet potatoes: One medium sweet potato contains about 542 milligrams of potassium.
- Spinach: One cup of cooked spinach contains about 839 milligrams of potassium.
- White beans: One cup of cooked white beans contains about 1,094 milligrams of potassium.
- Salmon: One 3-ounce serving of cooked salmon contains about 534 milligrams of potassium.
- Nuts and seeds: Almonds, sunflower seeds, and pumpkin seeds are all high in potassium.
Here are a few ideas for incorporating more potassium-rich foods into your diet:
- Make a smoothie with banana, spinach, and avocado for a quick and easy breakfast or snack.
- Roast sweet potatoes and serve them as a side dish or mash them and use them as a topping for baked chicken or fish.
- Add a handful of almonds or sunflower seeds to your morning oatmeal or yogurt.
- Make a white bean salad by mixing cooked white beans with cherry tomatoes, diced red onion, and a simple vinaigrette dressing.
- Grill salmon and serve it with a side of steamed spinach.
- Snack on sliced avocado with a sprinkle of sea salt and a squeeze of lemon juice.
- Make a batch of homemade energy bars with nuts, seeds, and dried fruit for a portable snack on the go.
Here are a few recipes that feature potassium-rich ingredients:
Banana Spinach Avocado Smoothie:
1 banana
1 cup spinach
1/2 avocado
1 cup unsweetened almond milk
1 scoop protein powder (optional)
Add all ingredients to a blender and blend until smooth. Add ice if desired.
Roasted Sweet Potatoes:
2 medium sweet potatoes, cut into 1-inch cubes
1 tablespoon olive oil
1/2 teaspoon sea salt
1/4 teaspoon black pepper
Preheat the oven to 400°F. Line a baking sheet with parchment paper. In a small bowl, combine the olive oil, salt, and pepper. Place the sweet potatoes on the prepared baking sheet and toss with the olive oil mixture. Roast for 20-25 minutes, or until tender and golden brown.
White Bean Salad:
1 cup cooked white beans
1 cup cherry tomatoes, halved
1/2 red onion, diced
2 tablespoons olive oil
1 tablespoon red wine vinegar
1/2 teaspoon Dijon mustard
salt and pepper to taste
In a small bowl, whisk together the olive oil, vinegar, and mustard. Season with salt and pepper to taste. In a larger bowl, combine the white beans, cherry tomatoes, and red onion. Add the dressing and toss to coat.
Grilled Salmon with Steamed Spinach:
4 6-ounce salmon fillets
1 tablespoon olive oil
1/2 teaspoon sea salt
1/4 teaspoon black pepper
2 cups fresh spinach
Preheat the grill to medium-high heat. Brush the salmon with olive oil and season with salt and pepper. Grill for 4-6 minutes per side, or until the salmon is cooked to your desired level of doneness. While the salmon is grilling, steam the spinach until wilted. Serve the grilled salmon with the steamed spinach on the side.
I hope the information and recipes provided are helpful in incorporating more potassium-rich foods into your diet. If you’re interested in learning more about healthy eating, our team has developed a free DASH diet plan that is designed to promote heart health and lower blood pressure. The plan includes a list of recommended foods, portion sizes, and meal ideas. To access the free DASH diet plan, please visit our website and sign up for our email list.
