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12 foods that are richer in potassium than a banana, for a woman’s heart

Banana may be one of the most popular potassium-rich foods, but it's certainly not the only one! Come, let us find out more.
Avocado will add some healthy fats to your meal! Image courtesy: Shutterstock
Radhika Bhirani Published: 29 Jul 2022, 08:59 am IST
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Do you know what happens to your body when your potassium level is low? Your blood pressure can go awry, it can affect your bones and muscles, your kidneys may get hampered, as can the nervous system and more. Your cardiovascular health can be particularly at risk. Since the benefits of this mineral can’t be ignored, let’s get to know some potassium-rich foods we can nosh on.

Why is potassium important for women

But before we do that, we want you to know about a new study that links potassium to women’s wellness. The European Heart Journal study has found out that women with a potassium-rich diet could actually reduce the negative effects of salt consumption on blood pressure.

Now that is an interesting finding given how much of our diets contain processed foods nowadays. Professor Liffert Vogt of Amsterdam University Medical Centers, the Netherlands, explains the findings in a press release, saying, “Potassium helps the body excrete more sodium in the urine. In our study, dietary potassium was linked with the greatest health gains in women.”

“The results suggest that potassium helps preserve heart health, but that women benefit more than men,” added the expert.

After knowing this, we definitely don’t want a potassium deficiency, isn’t it? You must know that the Daily Value (DV) of potassium for healthy adults is 4,700 mg. It can be easily consumed by following a wholesome, varied diet. While banana is considered the best source of potassium, is it really true? Let’s assess some more potassium-rich foods.

Potassium supplements
Potassium can be consumed via food or supplements. Image courtesy: Shutterstock

Health Shots reached out to Gurugram-based nutritionist and weight-loss transformation coach Silver Sethi to know about it. She tells us that a medium banana contains around 9 percent of the DV for potassium. While that’s not bad at all, bananas are not the only good source of potassium.

Here are a few potassium-rich foods which may be better than a medium-sized banana

1. Avocados:

In avocados, you get a melange of healthy fats, vitamin K, and folate. But did you know a whole medium sized avocado, contains almost 15 percent of the DV of potassium? In fact, California also celebrates this superfruit with a National Avocado Day every year on July 31! Here are healthy avocado recipes for you.

2. Watermelon:

This red, delicious fruit contains high water content. Just 2 wedges (about one-eighth of a melon, or 572 grams) provides just under 14 percent of the DV for potassium.

3. Potatoes:

One medium-sized boiled potato, everyone’s all-time favourite starchy root vegetable offers 12 percent of the DV for potassium.

4. Sweet potatoes:

Sweet potatoes are also a nutritious way to support your potassium intake. A cup (328 grams) serving of mashed sweet potato boasts 16 percent of the DV of potassium.

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Sweet potato benefits
Sweet potatoes are yum! Image courtesy: Shutterstock

5. Spinach:

Popeye’s favourite food is one of the most nutrient-dense vegetables.
Just a cup (190 grams) of frozen spinach packs 12 percent of the DV for potassium. Similarly, about 3 cups (90 grams) of raw spinach contain roughly 11 percent of the DV

6. Coconut water:

Coconut water, an excellent hydrating drink, is an excellent natural alternative to sports drinks, as it contains key electrolytes that help draw water into your cells. Just 1 cup (240 ml) of coconut water contains 13 percent of the DV for potassium

7. Legumes:

The legume family includes lentils, chickpeas and soybeans; all of which are high in potassium. A cup (198 grams) serving of lentils packs 15 percent of the DV for the mineral, while the same serving of chickpeas and soybeans provide 10 percent and 19 percent of the DV, respectively.

Legumes for potassium intake
Legumes are packed with nutrition. Image courtesy: Shutterstock

8. Peanuts:

Everyone’s favourite munching snack is high in protein and magnesium. A cup (198 grams) contains 23 percent of the DV for potassium.

9. Dried apricots:

These have a long shelf life and are usually pitted. Just half a cup (65 grams) provides 16 percent of the DV for potassium.

10. Beetroot:

Just 1 cup (170 grams) of boiled beets gives you 11 percent of the DV for potassium.

11. Pomegranate:

Pomegranates are an extremely healthy, many-seeded fruit that vary in colour from red to purple. One whole fruit (282 grams) gives you 14 percent of the DV for potassium.

12. Fish:

Fish, high in protein and healthy fats and omegas are a good source of potassium. Around half a fillet (154 grams) of cooked salmon has a whopping 21 percent of the DV, and the same serving of tuna boasts 17 percent of the DV.

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About the Author

Radhika Bhirani is a journalist with close to 15 years of experience in the Indian media industry. After writing extensively on health, lifestyle and entertainment, she leads the English content team at Health Shots. She has a special interest in writing on mental health and wellness. ...Read More

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