When most people think of potassium-rich foods, bananas come to mind. But there are plenty of other foods rich in potassium, an electrolyte that regulates blood levels and fluid in the body. Here are a few to add to your diet.
BEANS
In addition to plenty of fiber and protein, many beans are high in potassium. From kidney, lima, white and great northern beans to navy, refried, adzuki and black beans, just half a cup will give you a hefty serving of your recommended daily allowance. Use them in chili, soups, salads or as a simple side dish.
RAISINS
This dried fruit makes for a healthy, on-the-go snack or you can add them to other dishes or sprinkle them on yogurt or cereal. Just half a cup provides 618 mg of potassium.
TOMATO JUICE
Although fresh tomatoes also have potassium, you’ll get more by consuming tomatoes in juice or puree form to get the most concentrated benefits.
PRUNES OR PRUNE JUICE
Either form of prunes gives you a huge serving of potassium.
BAKED POTATOES
A good portion of a potato’s potassium is in the skin, so don’t be afraid to eat the entire thing. You won’t get the same benefits from french fries because the high fat and sodium content cancels out the health benefits.
LEAFY GREENS
To get the most potassium, eat a cup of cooked Swiss chard, spinach or amaranth leaves.
LENTILS
These small legumes are high in fiber, protein, and potassium. Add dried lentils to stews or soups or rinse canned lentils and add them to salads.
DRIED APRICOTS
Besides antioxidants and iron, dried apricots (preferably without sugar) provide a quick snack that’s full of potassium.
SEAFOOD
Not all seafood has a lot of potassium, so look for clams, wild Atlantic salmon, snapper, rainbow trout, halibut, and mackerel.
JUICE
Avoid juices with added sugar and opt for anything with a label that says “100% juice” in these categories: carrot, passion fruit, pomegranate, orange, vegetable, and tangerine.
