Potassium is one of the most important minerals in the body as it helps regulate fluid balance, muscle contractions and nerve signals. What’s more, a high-potassium diet can help reduce blood pressure and water retention, protect against stroke and prevent osteoporosis and kidney stones.
Despite its importance, very few people around the world get enough potassium. A healthy adult should aim to consume 3,500–4,700 mg daily from their diet. To increase your intake, try and incorporate a few potassium-rich foods into your meals.
While most people think of bananas when trying to consume adequate potassium, a single banana contains just 9% of your daily potassium requirement. There are so many other foods that are rich in potassium and are just as delicious, so here are some to include in your grocery list:
Avocados are full of fibre and heart-healthy fats, and half of an avocado contains 10% of your daily potassium needs. They are great in salads, on toast, in sandwiches and even in place of butter or oil when baking.
Sweet potatoes are rich in vitamin A, making it great for eye and skin health, plus they’re filled with heart-healthy fibre. One medium sweet potato contains 12% of your daily potassium needs. They are delicious fried, baked, mashed and even in a curry!
Spinach is low in calories, high in fibre, and packed with folic acid. It’s also rich in lutein and zeaxanthin to support eye health. Three cups of spinach contains 12% of your daily potassium needs. We love adding it to salads, on top of pizza and even in our sandwich.
Watermelon is rich in antioxidants that reduce the risk for certain cancers. Also, 1/8 of a watermelon contains 14% of your daily potassium needs along with vitamin A, Vitamin C and fibre. We love watermelon and so does my pleco!
Pomegranates are loaded with heart health benefits, antioxidants, and tonnes of fibre. With over 14% of your daily potassium needs, I love to eat this juicy and delicious fruit combined with chopped mango and blue berries and a squeeze of lime or lemon. Try it, it’s absolutely delicious!