Bananas are often the first food that comes to mind when it comes to potassium sources. However, contrary to popular belief, this fruit is not the only food rich in this important nutrient.
The World Health Organization recommends that an adult’s diet should have a daily potassium intake of at least 3,510 milligrams. The nutrient, according to the body, helps reduce blood pressure and the risk of heart disease.
One hundred grams of bananas contain 326 milligrams of potassium. That is, a medium fruit, of about 120 grams, contains little more than 11% of the potassium that we need to ingest every day.
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So what are the foods that can offer the highest amounts of this nutrient?
Avocados
An avocado contains 485 milligrams of potassium per 100 grams, which is equivalent to approximately half of the fruit. That is, if you eat a whole avocado (about 200 grams) you will consume more than 27% of your daily need for potassium.
Spinach
In addition to being a good source of iron, vitamin K, and magnesium, spinach is also rich in potassium. One hundred grams of these leaves contain 460 milligrams of this nutrient, equivalent to more than 13% of the WHO daily recommendation.
Yams or sweet potatoes
Yams, also known as sweet potatoes, are highly nutritious foods, considered a great source of fiber, vitamins, and minerals. A medium-sized sweet potato, about 130 grams, contains 438 milligrams of potassium, that is, more than 12% of what we should eat in a day.
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