20 surprising foods that pack more potassium than bananas

Potassium is important for the function of kidneys, heart, muscles and brain. Low potassium levels can contribute to muscle weakness, high blood pressure, kidney stones and bone mass loss.

Bananas are a well -known source of potassium. An average banana contains 375 milligrams (MG)or around 11 to 14% of the daily value (DV). However, there are other foods that have even more of this essential mineral.

961 mg per cooked cup, or 28% of DV for men and 37% for women

A cup of cooked beacon also provides more than 400% of DV for vitamin K, which is necessary for blood coagulation and healthy bones. However, if you take anticoagulants such as warfarin, consult your health care provider on the safety of consumption of foods rich in vitamin K.

945 mg by lawyer, or 28% of DV for men and 36% for women

Avocado is rich in monounsaturated fats. Consumption of more monoosaturated fat instead of saturated fats can help support healthy blood lipids (fat) and heart health.

A lawyer also provides more than 10% of DV for folic acid and magnesium.

886 mg per cooked cup, or about 26 to 34% of DV

In addition to potassium, soy is rich in iron, magnesium, selenium and folate. They also contain 31 grams of protein per cooked cup and 10 grams of fiber.

896 mg per cooked cup, or about 26% of DV

Gland squash is also a good source of vitamin A and provides 9 grams of fiber per cut. Your body needs vitamin A for cellular development, eye health and a strong immune system.

855 mg per large sweet baked potato, or 25% of DV for men and 33% for women

Sweet potatoes are also rich in fiber, magnesium and vitamin A.

731 mg per cooked cup, or about 21 to 28% of DV

The lenses are rich in magnesium, zinc, B vitamins and folate.

They are an excellent source of fiber. A cooked cup contains approximately 16 grams of fiber, more than half of the minimum recommended fiber intake. The consumption of adequate fibers is linked to a lower risk of chronic conditions such as diabetes and heart disease.

755 mg per 1/2 cup, or 22% of DV for men and 29% for women

Apricots are a good source of vitamins A and E. Vitamin E is an antioxidant. It is essential to protect cells from damage caused by metabolism and environmental factors such as pollution, cigarette smoke and ultraviolet light (UV).

580 mg per 2 cups of raw green vegetables, or 17% of DV for men and 23% for women

Beet green vegetables are also rich in vitamin A.

550 mg per 1/2 cup, or 16% of DV for men and 21% for women

Tomato puree is rich in vitamins A, C and E, antioxidants which are essential to protect cells from damage.

564 mg per cup of cooked puree pumpkin, or 16% of DV for men and 22% for women

Pumpkin is also rich in vitamins A and E.

573 mg per cup of low -fat yogurt, or 17 to 22% of DV

Yogurt is an excellent source of protein, offering 12 grams per cup. It also contains calcium, phosphorus, magnesium, zinc and selenium.

600 mg per 1/2 cup, or 17% of DV for men and 23% for women

The raisins also contain fibers and iron.

611 mg per cooked cup, or 18-24% of DV

Black beans are also rich in fiber, iron, magnesium, zinc and folate.

497 mg per cut, more than 14% of DV

Coconut milk is rich in saturated fatty acids, which can have harmful effects on heart health.

410 mg per cup of grenade ariles (seeds), or 12% of DV for men and 16% for women

Granada also contributes to your daily vitamin C contribution.

429 mg per 3 oz of cooked salmon, or 13% of DV for men and 17% for women

Salmon is also rich in selenium (72% of DV per portion of 3 ounces) and omega-3 fatty acids. Your body needs omega-3 fatty acids for the brain, immunity, eyes, sperm, hormone and heart health. Since your body cannot produce omega-3, you should consume foods that contain them.

457 mg per cut, 13-18% of DV

A cup of orange juice also exceeds DV for vitamin C. However, it does not have the fiber of whole oranges.

391 mg per cup of low fat milk (1%), a little more potassium than a banana

Milk is rich in calcium and phosphorus. It also contains iodine and selenium, two nutrients necessary for thyroid function.

839 mg per cooked cup, or 25% of DV for men and 34% for women

A cup of cooked spinach also provides 4.3 grams of fiber and contains calcium, folate and vitamins A and E.

440-2 800 mg per spoon

Salt substitutes, such as potassium salts, are used to reduce sodium intake from table salt.

You must consult your health care provider before using potassium salts and follow the specific product dosage recommendations.

Potassium is an essential mineral for renal, heart, muscle and brain function.

A banana provides more than 11% of the potassium DV, but many foods, including lawyer, sweet potato, lentils, raisins and yogurt, offer more potassium.