7 Ways to Get More Potassium

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One cup of coconut water has a whopping 600 mg of potassium.

One cup of coconut water has a whopping 600 mg of potassium.

When you hear “potassium,” you probably think about bananas. But the truth is, there are many better sources of this important electrolyte. Studies link adequate potassium levels with reduced risk of high blood pressure, heart disease, osteoporosis, diabetes, Alzheimer’s, and stroke. And it’s especially important during summer, when heat, exercise, and sweating can significantly deplete potassium levels, leading to weakness, fatigue, muscle cramps, heart palpitations, and mood changes.

The recommended daily intake for potassium is 4,700 mg, but most people get only a fraction of that amount. While bananas have decent amounts—400 mg, or about 9 percent of the daily value (DV) in a medium banana—they’re not the best source (and you can only eat so many bananas). Instead, try these seven summer-centric, high-potassium foods, each with more than 15 percent of your daily needs.

1. Watermelon 

This hydrating summer fruit has 640 mg of potassium in two wedges, or 18 percent of the DV. Honeydew, cantaloupe, and other melons are also loaded with potassium. Watermelon is also an excellent source of the antioxidant lycopene. 

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