We’ve all heard about the benefits of noshing down on bananas thanks to the massive amounts of potassium they contain…
But, there are actually foods that have way more potassium than ‘nanas and these ones contain very little fructose – which is a win in our book! So, ditch your daily banana and try incorporating these babies into your diet for a punch of potassium – this will ensure that your body is able to successfully maintain fluid balance, as well keep your heart beating – no biggie!
“Potassium is crucial for nerve activity, muscle contraction, heart function and blood pressure regulation,” says IQS expert, Natalie Bourke, who is a holistic dietitian and nutritionist.
“That’s why athletes are careful to eat enough potassium, but it’s just as important for everybody else, too. Adequate intake of potassium is 2.8g for females and 3.8g for males.”
Here are five surprising foods which rate much higher than a banana…
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!
Vegan Bolognese.
We originally published this post in July 2016. We updated it in January 2018.
0 comments :
Post a Comment