Unless you’re an athlete, chances are you probably don’t hear enough about potassium.
This essential mineral plays an integral part in many vital functions, from maintaining fluid balance to, well, keeping your heart beating.
“Potassium is crucial for nerve activity, muscle contraction, heart function and blood pressure regulation,” says our in-house dietician Natalie Bourke. “That’s why athletes are careful to eat enough potassium, but it’s just as important for everybody else, too.
“If you don’t get enough potassium you may experience an increase in blood pressure, muscle weakness, increased risk of kidney stones, fatigue, constipation or an irregular heartbeat.”
So, how do you get more of this great stuff in your diet? Well, one of the most renowned foods with potassium is the banana – but the U.S. Department of Agriculture’s list of potassium-rich foods places the fruit just 77th on the list.
Here are five surprising foods which rate much higher (they’re all much lower in fructose, too!).
1. Beet greens.
If you throw away the stalky, leafy bit of your beetroot, then you are missing out! Cooking up these delicious greens makes for more waste-free and sustainable eating, and gives you an easy boost of potassium to boot!
Red Beet Risotto with Garlic Sautéed Greens
2. White beans.
Unlike many foods, white beans actually don’t lose their nutritional value when canned – which we guess is why the USDA included them in their list of potassium-boosting foods. Just make sure you choose beans with no added preservatives or nasties.
Lamb Loin Roast with White Bean Mash and Zucchini Salad
3. Jacket potatoes.
Spuds contain a heck of potassium, especially if you leave the skin ON. Though the white variety contains more of the mineral, for a nutritional all-rounder you know we’re all about our sweet potatoes! Either way, both are a great option (just eat the skin, okay?).
Mexican Chicken and Sweet Potato Boats
4. Cooked spinach.
We’re tough to finish, ‘cause we eat our spinach! While this dark leafy green is well-known for being rich in iron, its potassium content is nothing to sneeze at, either. Plus, the great thing about spinach is you can eat about two cups in one go, thanks to its shrinkability when cooked.
Pastry-less Spanakopita with Mixed Greens
5. Lentils.
Whether you’re adding them to comforting soups, turning them into delicious burger patties or “beefing up” a vegan bolognese, a high potassium content is just one reason why we’re mental for lentils. Dig in!
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