10 rich foods that provide more potassium than a banana

Today, every human individual is committed to their health, and is hitting the gym with a proper healthy diet meal each day. People are giving their best to maintain their bodies. But sometimes people fail to take the right amount in terms of vitamins and minerals. And one of the very essential minerals is Potassium, which is very necessary for maintaining a good diet. While the banana has long been the favourite for potassium in the body for quick energy and muscle recovery.

But according to the USDA (U.S. Department of Agriculture) and the NIH (National Institutes of Health), the following foods can be the best alternatives. Let's discover 10 potassium-rich foods to level up your diet.

List of 10 potassium-rich foods to add to your diet

Kidney beans have become a staple ingredient in many kitchens; however, they are one of the best sources of potassium found in plants. A cup of cooked kidney beans has about 713mg of potassium. The combination of high protein, high fibre content, and the density of potassium found in kidney beans provides the body with a functional food that helps to stabilise blood sugar levels and support long-term cardiovascular health.
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Dried apricots have more nutrients than regular apricots because of the lack of moisture. Dried apricots contain more potassium than regular apricots. One-half cup (50 grams) of dried apricots contains approximately 1,101 milligrams of potassium, making them an excellent food choice for regulating blood pressure and avoiding muscle cramping.

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One grapefruit gives you about 440mg of potassium, which is around the same as a medium banana, but is lower in calories and has much more Vitamin C than a banana as well. USDA's website shows that they are a great food for maintaining heart health and balancing your body's electrolytes during the hot summer months.
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Although prunes are often referred to as a good food to help you with digestion, they also contain a lot of other minerals. Dried plums (prunes) in a half-cup serving contain approximately 637mg of potassium. As a superfood that is easy to store, dried plums provide you with an intense amount of nutrients when compared with fresh fruit. In addition to being heart-healthy, prunes are a longer-lasting alternative to bananas for healthy snacks because of their high fibre and antioxidant content and their slow ripening process.

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Dairy milk is an excellent source of potassium that is very bioavailable and can be consumed with ease. One cup of skimmed milk contains approximately 366 to 380 mg of potassium per cup (265 to 273 mg of potassium based on 1% milk).

Because milk is a liquid, the body will absorb its minerals rapidly. In addition to potassium, milk provides a balanced combination of carbohydrates, protein and vitamin D that makes it a good functional beverage for both the repair of muscles and the maintenance of a steady heart rate.

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Soybeans, consumed either as mature beans or as edamame, are extremely rich in nutrients. One cup of cooked soybeans has an incredible 886mg of potassium. Soybeans are also a complete protein; they provide every amino acid needed for the body's production, as well as isoflavones, which have been shown to support bone health and help lower bad LDL cholesterol levels. Therefore, soybeans are an excellent food choice for anyone who is concerned about the health of their heart.

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Raisins are more than just another typical lunchbox addition. They are densely packed with both energy (from sugars) and minerals. A half-cup of raisins has approximately 618mg of potassium. As the water has been eliminated from the raisins during their drying process, they contain a large concentration of nutrients that allow people to rapidly increase their heart and bone health.
In addition to potassium, they contain antioxidants that protect cells from free radical damage and improve immunity.

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Though they are often mischaracterised simply as carbs, potatoes are a rich source of potassium (especially when the skin is eaten). One medium baked potato has close to 941mg of potassium, more than twice as much as an average medium banana. Potatoes are an excellent source of vitamins B6 and C, making them a popular food to consume after exercising to replenish the potassium and glycogen lost in sweat.

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Lentils are a great source of plant protein and are a great source of minerals. One cup of cooked lentils contains about 731 milligrams of potassium. Lentils are good for heart health, and they provide folate and iron, which are important for producing energy. Adding lentils to your soups or salad can provide a slow-release (provides energy over a long time period) source of energy throughout the day while keeping your body full and your electrolytes balanced.

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Avocados are often mentioned as a source of healthy fat, but are also a source of potassium in the fresh produce section of grocery stores. A medium-sized avocado has about 690-975 milligrams of potassium, depending on the size. The high percentage of potassium in combination with the high amount of monounsaturated fat allows the absorption of fat-soluble vitamins while contributing to cardiovascular health by helping to lower the risk of a stroke.

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