Put the Spotlight on Potassium

Potassium, the third most abundant mineral in the body, plays a significant role in helping the body perform various essential functions. It transmits electrical impulses to the cells, keeps blood pressure in a healthy range and maintains a balance of fluid in the body that supports muscle, nerve, kidney and heart function.

The Dietary Guidelines recommend that adults consume about 3,500mg of potassium daily. Incorporate these potassium-rich ingredients into everyday meals to boost your intake and help your body function at its best!

Bananas: Bananas are the best-known source of potassium. One medium banana contains about 422mg of potassium. Also filled with fiber, vitamins A, B6 and C, magnesium and gut-nourishing prebiotics, bananas are an excellent addition to a balanced eating style. Slice a banana over cereal, oatmeal or whole-grain toast or eat it alone for a burst of potassium. You can also check out plantains – banana’s cousin – for another potassium-packed option.

Potatoes: Jam-packed with nutrients, potatoes are one of the most concentrated and affordable sources of potassium, providing 897mg per one medium potato. They also contain fiber, vitamin C and complex carbohydrates, inside and out! They’re easy to prepare and can be used in a variety of ways. Grab a bag (or two) next time they’re on sale and make baked potatoes, homemade gnocchi, potato soup or baked potato skins.

Salmon: Four ounces of salmon provides 15% of your daily potassium needs. Also rich in heart-healthy omega-3s, protein and B vitamins, salmon is an excellent option for boosting heart health, plus eating salmon twice a week may help reduce the risk of chronic conditions. Sear, poach, bake or grill salmon and serve it with veggies or in salads, wraps or tacos.

Dark Leafy Greens: Dark leafy greens are excellent sources of potassium. When cooked, spinach provides 800mg per cup, bok choy contains 600mg per cup and Swiss chard offers almost 1,000mg per cup. Along with potassium, these nutritional powerhouses are packed with plenty more nutrients and benefits. Enjoy a variety of leafy greens in salads, soups or smoothies, or sauces, pasta or pizza.