The Health Benefits of Potassium
Everyone knows potassium is good for you, right? That's why we eat so many bananas (more than apples and oranges combined). Eating more potassium works in concert with a low-sodium diet to lower blood pressure, and potassium is essential not only for heart health, but for the skeletal and muscle systems as well.
The big surprise is that bananas don't even make the top 10 list of superfoods with the most potassium!
The Recommended Daily Allowance (RDA) is 4,700 mg for both men and women. Eat right with these, the top food sources of potassium as listed by the USDAs Dietary Guidelines for Americans and National Nutrient Database for Standard Reference.
This root vegetable is the top source of potassium one potato has 694 mg of potassium about 15% of the daily recommended amount and just 131 calories.
A true superfood, sweet potatoes are also a top source of both Beta Carotene and Vitamin A.
Indian Lentil-Vegetable Stew
Sweet Potato Casserole
Smoky Root Vegetable Gratin
Sweet Potato Fries
Curried Sweet Potato and Lentil Soup
Roasted Spiced Sweet Potatoes
Sweet Potato and Peanut Stew
Orange Rosemary Turkey, Roasted Sweet Potatoes and Arugula
BBQ Chicken with Collard Greens and Crushed Sweet Potato
This breakfast staple is known for its Vitamin C (though it's actually No. 4 on the list of top sources of Vitamin C) but orange juice is also an excellent source of potassium. The good thing about this superfood? It's easy to eat up or drink up.
Orange and Ginger Brulee Custards
Quail with Golden-Cherry Barbeque Sauce
Apricot, Beet and Cumin Soup
Orange Rosemary Turkey
Blood Orange Mimosa
Orange Spelt Muffins
Apricot-Braised Lamb Shanks
Achiote-Citrus Roasted Turkey
Cranberry and Ginger Tea Punch
Cool Honey Green Tea
The greens of this root veggie are not only a top source of Vitamin A and Vitamin K, but they are also full of potassium 655 mg in half a cup. If you dont already grow this superfood yourself, find them at your local farmers market. They can often be substituted in recipes for collards.
A true superfood, beet greens are also a top real food source of Vitamin A and Beta Carotene.
It's America's favorite vegetable, and one potato has 610 mg of potassium and 145 calories if you eat the skin.
This superfood is also a top source of Vitamin B6, which is important for healthy skin and more.
But be wary! Potatoes can be laced with pesticides. (See the Dirty Dozen: 12 Food to Eat Organic for more information.) Better choose organic potatoes whenever possible.
Portobellos with Potatoes and Swiss Chard, Twice-Baked Potatoes
Mashed Potatoes with Celeriac
Baked Mashed Potato Casserole
Boneless Chicken with Potato-Pepper Hash
These legumes, like other beans, are a great source of starch, protein and fiber. Half a cup of white beans have 595 mg of potassium. A true superfood, white beans are also a top source of iron.
Creamy Italian White Bean Soup
Escarole and White Bean Soup
Quinoa Salad with Roasted Asparagus and White Beans
This quick and easy dairy snack may be your number one source for Calcium, but did you know its also high in potassium? Eight ounces of plain non-fat yogurt has 579 mg of potassium.
Cereal Tarts with Yogurt and Fresh Fruit
Trout with Beet-Horseradish Yogurt Sauce and Green Garlic Oil
Grilled Fruit Kebabs with Crunchy Yogurt Dip
Citrus Yogurt Mousse with Strawberry and Raspberry Sauce
Yogurt Cake with Blueberry Sauce
Cucumber and Winter Purslane Yogurt Salad
Creamy Cucumber-Dill Salad
Feta Herb Spread
Avocado and Seafood Salad
Beet and Dandelion Salad
A quarter cup of tomato paste has 2.8 mg of vitamin E (about one-fifth of your daily allowance), 664 mg of potassium, 34 mg of lycopene, and 54 calories a true superfood. Try this recipe for Pork, Beans and Organic Beer Chili.
A half cup of tomato puree or tomato sauce both have 2.5 mg of vitamin E.
Vegetable Stew Nicoise with Tofu
Grandma Kellys Organic Beef Stew
Spaghetti with Artichokes, Beans, Spinach
Country Curried Chicken
Tomato and Rice Soup
Homemade Vegetable Soup
Shepherd's Pie with Brown Ale
Shrimp with Asian BBQ Sauce
Catfish Sloppy Joes
This popular dried fruit is an easy snack, plus it has 543 mg of potassium in half a cup.
Be aware, however, that grapes the raisin, minus some time in the sun are more likely than other fruits to be laced with pesticides (see the Dirty Dozen: 12 Foods to Eat Organic for more information). Best to choose organic whenever possible.
Oatmeal Raisin Cookies
Sauteed Swiss Chard with Golden Raisins and Capers
Pasta with Broccoli Rabe and Garbanzos
Stuffed Pork Chops
Garlicky Spinach with Red Peppers and Golden Raisins
Whole Wheat Brownies
Whole Wheat Irish Soda Bread
Sicilian Stuffed Pork Chops
Grilled Eggplant Caponata
Country Curried Chicken
Gluten-Free Granola Bars
Moist Chocolate Crumb Cake
Clams are perhaps the most surprising superfood of all. Not only are clams rich in potassium, but they are the No. 1 source of both Iron and Vitamin B12.
Three ounces of clams have 534 mg of potassium and 126 calories.
According to the Environmental Defense Funds Seafood Selector, clams are low in contaminants and the farming of northern quahogs, the most common clams in the U.S., does little ecological damage.
Linguine with White Clam Sauce