when we talk about potassium-rich foods, everybody thinks of the same
thing. i don't know how that started because there's many foods that are richer in potassium
so here is my top 10. potassium rich food number 10 are black eyed peas. one cup has 60%
more potassium than a banana. it also has twice the fiber and four times the protein. quick fact:
the recommended intake of potassium in the US is 4,700 milligrams a day but
97% of US adults don't meet those requirements. the WHO sets the bar lower,
at around 3,000 milligrams a day. with the foods on this list you can comfortably reach those levels
so let's take a look at potassium rich food number 9: edamame. a cup of shelled edamame has almost
700 milligrams of potassium. with some garlic or some tahini on top, hm
quick fact: we all know that to maintain a healthy blood pressure it's important to moderate sodium
intake. salt. but potassium is also crucial. sodium causes your blood vessels to contract, while
potassium causes them to dilate. so to lower blood pressure we want to reduce sodium and
increase potassium. yin and yang. potassium rich food number 8 is lentils. one cup has more
than 700 milligrams of potassium and 18 grams of protein with almost no saturated fat. they're also
one of the cheapest foods you'll find anywhere. quick fact: potassium is critical for nerve
and muscle function. having low potassium levels is called hypokalemia and it can cause weakness,
cramping and cardiac dysfunction so you really don't want to risk a potassium deficiency
potassium rich food number seven is spinach. more than 800 milligrams of potassium per cup of cooked
spinach. that's twice the amount in a banana. this video is all banana bashing. banana bullying? i
love bananas, i'm half brazilian, but facts are facts. potassium rich food number six is acorn
squash, with almost 900 milligrams of potassium per cup. quick fact: having low potassium is bad
but so is having it too high, that's called hyperkalemia. some foods that have been implicated
in cases of hyperkalemia include fruit juice, sauces and dried fruit, so if your potassium's too
high you might want to moderate those. potassium rich food number five is swiss chard, with almost
a thousand milligrams per cup. it's the potassium big leagues now. potassium rich food number four
is avocado. a whole avocado has around a thousand milligrams of potassium. even half an avocado beats
a banana. quick fact: your routine blood tests measure your potassium levels as well as your
sodium so you can quickly tell where you are. don't guess, assess. potassium rich food number three
is fish. several types of fish are potassium rich. a medium fillet of salmon packs almost
900 milligrams, while halibut and tuna have over a thousand. potassium rich food number two is beans
all legumes are packed with potassium but the top dogs are white beans and lima beans, with around
a thousand milligrams per cup, and adzuki takes the trophy with over 1200 milligrams
quick fact: phytates in beans bind to minerals like potassium, which may reduce their absorption
fortunately there are easy ways to get around this, we can greatly reduce phytates by soaking beans
overnight and discarding the soaking water, as well as cooking them thoroughly. we covered the details
in this recent video, i'll link that at the end. and potassium rich food numero uno is beat greens
at 1300 milligrams of potassium per cup, cooked beet greens absolutely smoke the competition. bon
appetit. for more on beans and mineral absorption, check out this peach of a video. and here's me
getting a potassium rich grocery haul