When it comes to the best food sources of potassium, banana is certainly the first thing that comes to your mind. A lot of football players, fighters, athletes and others into fitness activities know this about bananas and they consume it regularly.
Your body’s requirement of potassium per day is 4.700 mg, and this fruit can offer you with 422 mg, or 11 percent of the daily requirement. What’s more, studies say bananas are even better for endurance than sports drinks.
Potassium is an essential mineral and electrolyte in the human’s body. It helps move the electrical impulses and allows proper function and communication between cells. Deficiency in this mineral can cause a lot of health problems, including:
- Muscle cramps
- Dizzy spells
- Heart palpitations
However, you can obtain this mineral from a lot of different foods and not just bananas. As a matter of fact, the following foods are better food sources of potassium than bananas.
Foods High In Potassium
You will obtain 839mg of potassium by eating just a cup of spinach. Spinach is very versatile, so you can combine it in many ways, such as your salads, hamburgers, etc. What’s more, you can add it to your protein shake to improve its nutrition content.
The avocado i.e. alligator pear has abundant content of potassium. In fact, the avocado has more potassium than the banana. That’s right, just half of this superfood will provide you with 478mg of this essential mineral. A cup of avocado slices has around 708mg of potassium. However, avocado is high in calories, so you don’t want to eat it every day or right after your exercise.
3. Sweet Potato
It is not normal to weigh a sweet potato, but if you do you need to know that in one that 130g of sweet potato contain up to 438mg of potassium. What’s more, this veggie also contains carbohydrates which help potassium stimulate the used glycogen.
4. Coconut Water
Although you may drink sports drinks or plain water to re-hydrate after exercise, the best choice for this is coconut water. There are around 480mg of potassium in only one glass of coconut water, which is way more than in sports drinks.
5. Plain Nonfat Yogurt
8 ounces serving of plain nonfat yogurt contains around 579 g of potassium. Moreover, it’s plentiful in proteins which are important for building a muscle mass.
So, for those who work out, these 5 food sources of potassium are excellent choices, especially after a long, exhausting workout session. Consuming any of them will replace all the electrolytes you’ve lost during the process.
Adding these foods to your diet will help prevent the above-mentioned symptoms of potassium deficiency.
Other Sources Included: