10 Foods with More Potassium than a Banana ( COURTECY;= READER'S Digest )

 

Surprise! Bananas deliver less than 10 percent of our daily dose of the mineral potassium, which protects against stroke and heart disease. Here’s how to get the rest.

BY MORGAN CUTOLO

Butternut squash

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This sweet root vegetable tops bananas in the potassium department, delivering 582 mg of the essential mineral in one cup, compared to 420 mg in a banana. According to the U.S. RDA, adults should aim to get 4,700 mg of potassium a day. Think you need more potassium? These are silent signs that you're not getting enough.

Edamame

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One cup of tasty soybeans contains 676 mg of potassium. Edamame beans are also one of the world’s best sources of plant-based protein because they contains all the essential micronutrients our bodies need to build muscle. Edamame are delicious roasted with a sprinkle of salt. Also fit these other top sources of plant based protein into your diet.

White and sweet potatoes

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A sweet potato contains 542 mg of potassium, while its cousin, the white potato, delivers a whopping 941 mg. Both types of tubers also come with high levels of vitamin A. People often confuse yams and sweet potatoes, for potassium you'll want to stick with sweet potatoes. These are 9 other food pairs that people commonly confuse.

Swiss chard

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Get 961 mg of potassium by cooking up a single cup of Swiss chard. This leafy green is also packed with iron, calcium, and vitamins A, C, and K. (Swiss chard is a trending superfood that could become the next kale.)

Beets

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Chop and roast just one cup of beets for a 518 mg dose of potassium. As a bonus, you’ll also get folate, manganese, and copper, not to mention dietary fiber, magnesium, phosphorus, vitamin C, iron, and vitamin B6. Here are more surprising health benefits of eating beets.

Tomato sauce

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Not many people think of tomato sauce as a source of potassium. But topping your pizza, pasta, or vegetables with one cup of the stuff will get you 728 mg of potassium. Make sure to pick the perfect pasta shape to go with your tomato sauce. Did you know that tomatoes can cut your risk of skin cancer in half.

Black beans

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One cup of black beans delivers a hefty 739 mg of potassium. This legume is also a great source of vegetarian protein and dietary fiber, plus a long list of other health boosters, including antioxidants, iron, phosphorous, calcium, magnesium, manganese, copper, and zinc. Here are convincing ways beans help you lose weight.

White beans

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Not many people realize this, but white beans are the best source of potassium you can get. Just one cup contains an impressive 1,189 mg of potassium, which is about one-fourth of the daily recommended amount. Similar to black beans, they also contain protein, fiber, and a host of other healthful vitamins and minerals.

Watermelon

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Two slices of watermelon contain 641 mg of potassium, plus its star ingredient is lycopene, a plant pigment that has been known to reduce the risk of some cancers. Here are more cancer-fighting foods to add to your diet.

Yogurt

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Yogurt is a great source of calcium and delivers 380 mg of potassium per eight-ounce cup. Bring it over the banana threshold by adding one ounce of hazelnuts, which have 211 mg of potassium. Try out these brilliant uses for yogurt, besides eating it.