12 foods that are richer in potassium than a banana, for a woman’s heart
By NCVC Staff | Published on Sep 22, 2023
Are you aware of the consequences of low potassium levels in your body? It can wreak havoc on your blood pressure, bones, muscles, kidneys, and even your nervous system. Particularly concerning is the impact on your cardiovascular health. With the undeniable benefits of this vital mineral, let’s explore some potassium-rich foods that can help keep your heart in top shape.
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The Importance of Potassium for Women
But before we dive into the food options, let’s discuss a groundbreaking study that sheds light on the connection between potassium and women’s well-being. According to the European Heart Journal, a potassium-rich diet can counterbalance the negative effects of salt consumption on blood pressure.
Considering the prevalence of processed foods in our diets today, this finding is truly eye-opening. Professor Liffert Vogt from Amsterdam University Medical Centers in the Netherlands explains, “Potassium helps the body excrete more sodium in the urine. In our study, dietary potassium was linked with the greatest health gains in women.”
Interestingly, the results suggest that potassium not only preserves heart health but also offers greater benefits to women compared to men. So, knowing this, it’s essential to avoid potassium deficiency, right? The daily recommended value (DV) of potassium for healthy adults is 4,700 mg, which can be easily obtained through a varied and wholesome diet. While bananas have often been hailed as the go-to potassium source, let’s explore some other potassium-rich foods.
![Potassium can be consumed via food or supplements. Image courtesy: Shutterstock](image link)
To discover more, Health Shots consulted with Gurugram-based nutritionist and weight-loss transformation coach, Silver Sethi. According to Sethi, while a medium-sized banana provides around 9 percent of the DV for potassium, there are other foods that offer even higher levels of this mineral.
Potassium Powerhouses That Trump Bananas
Avocados not only provide healthy fats, vitamin K, and folate but also pack nearly 15 percent of the DV for potassium in a medium-sized fruit. No wonder California celebrates this superfruit with a National Avocado Day every year on July 31! Check out some delicious avocado recipes to incorporate this nutritional powerhouse into your diet.
This juicy, red fruit with high water content is not just refreshing; it also offers just under 14 percent of the DV for potassium in just two wedges (approximately one-eighth of a melon, or 572 grams).
Who doesn’t love a classic boiled potato? Besides being a crowd pleaser, a medium-sized boiled potato provides 12 percent of the DV for potassium, making it a great addition to your potassium-rich diet.
4. Sweet Potatoes:
If you’re looking for an alternative to regular potatoes, sweet potatoes are an excellent choice. A cup (328 grams) of mashed sweet potato contains a whopping 16 percent of the DV for potassium.
![Sweet potatoes are yum! Image courtesy: Shutterstock](image link)
Popeye was onto something with his love for spinach! This nutrient-dense vegetable offers 12 percent of the DV for potassium in just a cup (190 grams) of frozen spinach. Raw spinach is also a great option, with approximately 11 percent of the DV in about three cups (90 grams).
6. Coconut Water:
Quench your thirst and replenish your potassium levels with coconut water. This hydrating drink is a natural substitute for sports drinks, as it contains essential electrolytes that help draw water into your cells. Just one cup (240 ml) of coconut water provides 13 percent of the DV for potassium.
Lentils, chickpeas, and soybeans are all part of the legume family and are high in potassium. A serving of lentils (one cup or 198 grams) offers 15 percent of the DV, while the same serving of chickpeas and soybeans provides 10 percent and 19 percent, respectively.
![Legumes are packed with nutrition. Image courtesy: Shutterstock](image link)
Who can resist the crunchy goodness of peanuts? Besides being a favorite snack, one cup (198 grams) of peanuts contains a remarkable 23 percent of the DV for potassium.
9. Dried Apricots:
With a long shelf life and convenient pitted form, dried apricots are a convenient source of potassium. Only half a cup (65 grams) provides 16 percent of the DV for potassium.
Boiled beets make a vibrant addition to your potassium-rich diet. Just one cup (170 grams) of these delicious veggies contributes 11 percent of the DV for potassium.
Pomegranates are not only visually stunning but also a nutritional powerhouse. A whole fruit (282 grams) delivers 14 percent of the DV for potassium, making it an excellent choice for boosting your heart health.
Fish, with its high protein and omega-3 fatty acid content, is not just good for your heart but also a fantastic source of potassium. Half a fillet (154 grams) of cooked salmon provides a remarkable 21 percent of the DV, while the same serving of tuna boasts 17 percent.