potassium is an important component in the human body because it helps transport nutrients supports
the nervous system and helps maintain normal blood pressure levels without potassium the organs and
systems of the body would not be able to function properly and that is why it's so important to make
sure that you're taking in enough potassium in your diet in this video we're going to
talk about some of the healthiest foods that are high in potassium that you can consider adding
to your diet in order to improve your overall health be sure to stick around until the end
because there are a few that may surprise you so if you're ready let's get into it
just a quick reminder we are not doctors this video is for informational purposes only
but coming in at number one on our list is none other than avocados avocados are a known superfood
around the world with that said many people don't realize that they are loaded with potassium
in fact an average sized avocado contains around 975 milligrams
which gives you about 25 percent of your daily recommended potassium intake avocados are full of
healthy fats and fiber among other properties that offer many different benefits for the human body
not only are avocados one of the most potassium-rich foods out there
and they're incredibly versatile as well you can easily include avocados in your diet
by adding them to salads sandwiches and pasta dishes and it makes a great dip or spread as well
next up on our list is white beans white beans are yet another food that just so happens to
be loaded with potassium some examples include cannellini navy lima and great northern beans all
of which have a similar nutritional breakdown and are all excellent sources of potassium
half a cup of white beans only has around 125 calories but it contains around 400 milligrams
of potassium beans also provide fiber protein and several other important vitamins which makes them
a key part of a well-balanced diet you can add white beans to soup stew or chili for a hearty
and potassium-rich meal another food that is high in potassium is sweet potatoes well actually all
types of potatoes are packed with potassium but sweet potatoes in particular are an especially
good option because they contain lots of fiber and vitamins as well an average size sweet potato has
around 950 milligrams of potassium giving you more than a quarter of your daily requirement
additionally you'll get more than 700 percent of your daily vitamin a requirement and 65 percent
of your vitamin c intake there are plenty of great ways to cook sweet potatoes you can dice
and roast them in the oven boil and mash them or even microwave them for a quick side dish some
people like to add a pinch of salt to bring out the savory flavors in the potatoes and others like
to add a dash of sugar and cinnamon for a sweeter meal another food that we should mention is squash
like sweet potatoes butternut squash is a good source of vitamins fiber and other nutrients one
cup of cooked butternut squash has almost 600 milligrams of potassium or 17 of the
recommended daily value you can cook squash in many of the same ways you cook sweet potatoes
roasted boiled or steamed is a great and filling side dish that goes especially well with warm
winter meals butternut squash soup is another delicious way to meet your potassium needs
and we couldn't have made this video without mentioning bananas bananas are probably the
most famous source of potassium and it's true that they are packed full of the nutrient
one medium banana has around 422 milligrams of potassium which is just over 10 of your
recommended daily intake bananas are a fairly versatile fruit too which makes them a good
option for getting in your potassium every day they make a quick and easy snack on their own
but you can also add banana slices to cereal and oatmeal or make a banana smoothie you can
even make a healthy ice cream by pureeing frozen bananas in a blender next up on our list is beets
beets are often overlooked as a potassium source but one cup of boiled beets has
around 500 milligrams of potassium and only 75 calories they're also a good source of
nitrates which are important for blood vessel functioning and blood pressure regulation
if you're trying to increase your potassium intake to reduce your blood pressure
beets are one of the best choices you can add raw grated beets to salad or as a garnish for soup
just like other root vegetables beets can also be roasted boiled or steamed next up just so happens
to be one of the more surprising foods on our list and it is watermelon watermelon is a summertime
favorite for so many people but most don't realize that it is also a good source of potassium
a cup of diced watermelon has five percent of your daily potassium intake and an average sized wedge
has about nine percent you can also get vitamins magnesium and fiber from watermelon as well
now you won't get the majority of your daily potassium from watermelon
but it's an easy and delicious way to get a little extra nutrition you could eat
watermelon for dessert or breakfast or mix it into a fruit salad to get more potassium in your diet
next up is tomatoes a medium sized tomato has around 292 milligrams of potassium so be sure
to add plenty of tomatoes next time you make this out also note that concentrated forms of tomatoes
are more densely packed with this nutrient a cup of tomato juice and a half a cup of tomato puree
both have more than 500 milligrams of potassium you can add these ingredients to pasta sauces or
soups to create a delicious and healthy recipe another superfood that we had to include is
spinach spinach is packed with a wide variety of important compounds
potassium is just one of its many nutrients so it's an excellent choice for salads and sandwiches
a cup of raw spinach has only 7 calories but it contains around 167 milligrams of potassium
it can be hard to eat enough raw spinach to get a substantial amount of potassium so instead
you could try steaming it to reduce its density and make it easier to digest cooked spinach makes
a great side dish on its own but it tastes great in pasta sauce soups and dips as well another
food that you need to know about is dried apricots not only are they delicious you can get almost 500
milligrams of potassium just from eating only six dried apricots one thing to keep in mind though
make sure to look for a brand without all of the added sugars and other unhealthy ingredients
the fruit itself is sweet enough on its own and added sugar isn't ideal for your health or your
waistline if you're not into dried fruit you can get plenty of potassium from fresh apricots as
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enjoy i hope you like the information that were shared in this video and hopefully you're now
one step closer to eating a healthy diet boosting your potassium levels and improving your overall
health in a natural way as always this video is for informational purposes only please speak with
your doctor before changing your diet because they will know more about your individual condition
and if you want to dive deeper into this topic we do have a full guide on our website
i'll drop a link to it right below this video down in the description thank you so
much for watching all the way to the end have a blessed day and as always read these my friends
you