Bananas are rich sources of Potassium

September 27, 2014

Did somebody tell you that bananas are rich sources of Potassium? Have you started eating a quarter dozen of that pesky yellow fruit daily for this very reason? If yes, then you have arrived at the right place. Well indeed, a banana a day might help some of you in keeping the doctor away. But eating only bananas for all your potassium needs is not a good solution either. No need to worry. There is a whole army of alternative food items out there which are equally good or even better sources of potassium. Didn’t you know? Go, shoot.

Potassium is an absolutely necessary element for the human body, since it helps in the conduction of electrical charges, thus making our nervous system function seamlessly. The circulatory system, including the heart and blood vessels rely heavily on this humble element. It even facilitates our kidneys’ proper functioning, reducing the risk of stones. With so many vital functions, it is important that your potassium intake is according to your body’s need, which roughly falls around 3,500 DV (Daily Value). Failing to do so may result in fatigue and hypertension.

So, let’s have a look at some of the richest sources of potassium, which will extend your menu from its current ‘banana’ state.

1. Beans: Beans like White Beans, Lima Beans, Pinto Beans, Kidney Beans etc are probably the best sources of potassium. 1 cup of white beans contribute 1000 mg potassium, or 29 % to you DV. Eat as much as you want.

2. Potato: The humble potato is a very rich source of potassium. 1 average sized unpeeled potato consists of 925 mg, or 26% of the required DV. But beware of its innocent looks, if you have diabetes.

3. Green Leafy Vegetables: Another great source, 1 cup of cooked spinach contains 839 mg potassium. It accounts for 24% of DV. Cabbage is not far behind with 403 mg or 11% DV. Now you understand why your mom fed you with what you called “grass”.

4. Avocado: 1 cup of Avocado contains 728 mg of potassium, contributing 21% of the DV.

5. Dried Peas: Accounting for 20% of the DV, 1 cup of dried peas provides 710 mg of potassium.

6. Fish: Tuna and Salmon contain excellent amounts of potassium. 100 g salmon provides 628 mg of potassium, which is 19% of the DV required. Good news for all you non-vegetarians out there.

7. Mushroom: 1 cup sliced mushrooms will provide 450 mg of potassium, which is roughly 13% of your DV, plus it is yummy, isn’t it?

8. Broccoli: Broccoli is rich in potassium. It contains 455 mg of the nutrient, accounting for 13% of the required DV. It even looks adorable. Agreed?

9. Tomato: The essential and common tomato contains 425 mg potassium, which gives around 12% of the DV. Well, this is about tomato, not your tomato ketchup. Take care.

10. Your favorite Banana: A medium sized banana contains only about 415 mg of potassium, and it will take you only 11% towards your required DV.

Now that you know everything about potassium, have you pick.
Pesky yellow fruit. Anyone?

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