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High-Potassium Foods You Need

By Sara Butler

When most people think of potassium, their mind goes straight to bananas! While it is true that bananas are an excellent source of potassium in the diet, it’s not the only one. In fact, there are many foods out there that may be even better than bananas when it comes to getting enough potassium. Here are some foods you may want to consider including in your diet to help you get what you need, especially if you’re not ape about bananas anymore!

Why Potassium is Important

Potassium is a mineral essential to the health of the body. It works to keep the line of communication open between muscles and nerves. It also helps cells to better accept nutrients to stay healthy and functioning at their very best.

The U.S. Food and Drug Administration recommends that people get 4,700 milligrams of potassium per day. A banana provides about 422 milligrams, or 9 percent, of the body’s daily needs.

Potatoes – Sweet and White

One medium sweet potato packs about 542 milligrams of potassium. That’s one tasty and good-for-you tuber! It also happens to be a great source of Vitamin A.

White potatoes also have their fair share of potassium, weighing in at 941 milligrams in a single medium spud. White potatoes are also a great source of resistant starch, which helps to keep the bacteria that live in your gut healthy and happy.

Tomato Sauce

Tomatoes are good for you in a variety of ways, and when you top your pasta with tomato sauce, you’re getting about 725 milligrams of potassium in one cup. Just remember to watch out for the sodium in canned tomato sauce. While sodium and potassium work together in your body to help your muscles contract correctly, it is possible to get too much!


Watermelon helps to keep you cool in the summer, hydrated too! It also happens to be a great source of potassium, delivering 641 grams in two wedges! Watermelon is also an excellent source of lycopene, a pigment in reddish fruit that has been found to help reduce the risk of some types of cancer.

Frozen Spinach

Not all foods have to be fresh to be good for you! Frozen spinach is a great example since it provides about 540 milligrams in one cup. Plus, frozen vegetables are often cheaper and easier to store than fresh without losing any of the vitamins and minerals that make them so good for you!

So, there you have it! Easy vegetables and fruits you can sneak into your diet to help you get the potassium you need!

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic in Fort Mill, S.C. 


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