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The Health Benefits of Potassium

Eating more potassium is essential not only for heart health, but for the skeletal and muscle systems as well. The Recommended Daily Allowance (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 Dietary Guidelines for Americans.

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Baked Potato Stuffed with Cheese and Onions.

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Baked Potatoes

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.

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Bowl of mashed sweet potatoes


Sweet Potatoes

This other root vegetable doesn’t skimp on potassium either, with 694 milligrams in one sweet potato. That’s about 15% of the daily recommended amount at just 131 calories. A true superfood, sweet potatoes also pack in both beta carotene and vitamin A.

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Fresh ripe citruses. Lemons, limes and oranges

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Citrus Fruits

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.

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Top view of fresh beet leaves on the dark background

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Leafy Greens

Spinach, chard, and beet greens not only supply vitamin A and vitamin K, but they’re also full of potassium — up to 655 milligrams in half a cup.

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Bowl of dried cannellini beans on rustic wood surface

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Like other legumes, navy, cannellini, garbanzo, and many kinds of beans are a great source of starch, protein, and fiber. Half a cup of white beans has about 595 milligrams of potassium. Beans also count as a top source of iron.

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An overhead bowl of dates on a rough wooden background

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This Middle Eastern fruit will also help you load up on potassium. Half a cup of dates has 584 milligrams of the nutrient.

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Low fat greek yogurt


Unsweetened Greek Yogurt

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.

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Red cherry tomatoes in white bowl

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A quarter cup of tomato paste has about one-fifth of your daily allowance of vitamin E, 664 milligrams of potassium, and a dose of the cancer-fighting nutrient lycopene.

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Not only are fish and shellfish rich in potassium, but they’re the number one source of both iron and vitamin B12. Three ounces of clams have 534 milligrams of potassium and 126 calories.

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Close-Up Of Pomegranate Seeds

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Pomegranate Seeds

These tiny treats are as delicious as they are nutritious — just a cup packs up to 7 grams of fiber, which can also help you fill up a. Use them in savory recipes or salads for a hint of sweetness.

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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.

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Homemade pumpkin puree

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You might not think to cook with your favorite fall décor, but pumpkin doubles as a nutrient powerhouse. A single cup of canned pumpkin provides about 7 grams of fiber (about 20% of the recommended daily amount!), helping stabilize your blood sugar and keep energy levels up throughout the day.

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Soy beans in bowls

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Besides the potassium benefits, eating soybeans can also help lower your risk of certain cancers and protect your heart when you eat it in place of meat. Try tempeh, tofu, and miso when you want to switch it up.

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WATCH: 3 Quick Smoothies Under 250 Calories

The energizing blend with matcha will help give you a little extra boost.

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