Add these heart-healthy picks to your grocery cart to meet your daily quota for potassium, the mineral that keeps your nerves and muscles operating at tip-top shape in addition to helping lower blood pressure. This all-important nutrient is hiding in more places than you think, including vegetables, beans, seafood, and even yogurt.
Eating more is essential not only for heart health, but for the skeletal and muscle systems as well. The (RDA) is 4,700 milligrams for both men and women. But contrary to popular assumption, bananas don't even make the top 10 list of superfoods with the most potassium! Eat right with the following sources of potassium as listed by the USDA’s .
Tubers are the top source of potassium overall. One medium baked potato contains nearly 900 milligrams — about 25% of the daily recommended amount — and packs almost 5 grams of filling fiber.
Your weekday breakfast may be your number one source for calcium, but did you know it’s also high in potassium too? Eight ounces of plain non-fat yogurt has 579 milligrams.
Oranges, lemons, and grapefruit are well-known for their antioxidants — but they also contain potassium, making them a great addition to whatever you’re drinking. Flavoring your water with citrus fruit provides a little boost to your hydration game, since you need both electrolytes (like potassium!) and H2O to rehydrate efficiently.
This Middle Eastern fruit will also help you load up on potassium. Half a cup of dates has about 480 milligrams of the nutrient, or 14% of your recommended daily amount.
These tiny treats are as delicious as they are nutritious — one cup packs up to 7 grams of filling fiber and 10% of the potassium you need per day. Use them in savory recipes or salads for a hint of sweetness.
You might not think to cook with your favorite fall décor, but pumpkin doubles as a nutrient powerhouse. Besides potassium, a single cup of canned pumpkin provides a full day's worth of vitamin A and about 7 grams of fiber, helping stabilize your blood sugar and keep energy levels up throughout the day.
A 1/4 cup of dried apricots fuels you with about 378 milligrams of potassium, and biting into a fresh one will only set you back 17 calories apiece.
The energizing blend with matcha will help give you a little extra boost.