It’s also a good source of magnesium, sodium, and manganese. SummaryĬoconut water is not only a great hydrating drink but also an excellent source of potassium, containing 13% of the DV in just 1 cup (240 mL). Just make sure to avoid varieties with added sugar. Plus, it’s a good source of magnesium, sodium, and manganese ( 1, 12).Ĭoconut water is very refreshing when served chilled with ice after a sweaty workout. Just 1 cup (240 mL) of coconut water contains 13% of the DV for potassium. Its natural sugars also provide energy during exercise and help replenish lost glycogen stores afterward ( 11). It’s an excellent natural alternative to sports drinks, as it contains key electrolytes that help draw water into your cells. Coconut waterĬoconut water is a particularly hydrating drink. It also offers several other vitamins and minerals. Watermelon is a tasty summertime fruit that provides about 14% of the DV for potassium in just 2 wedges. What’s more, this lush, red melon is a great source of magnesium and vitamins A and C ( 10). The same serving also contains 44 grams of carbs, 3.5 grams of protein, 0.8 grams of fat, and 2.2 grams of fiber. Just 2 wedges (about 1/8 of a melon, or 572 grams) provides just under 14% of the DV for potassium ( 1, 10). Watermelon is a large, delicious fruit with high water content. Share on Pinterest Irina ShpillerGetty Images This vegetable also offers folate, magnesium, and vitamins A and K. Spinach provides about 12% of the DV for potassium per 1 cup (190 grams) frozen or 3 cups (90 grams) fresh. The same serving of frozen spinach contains 127% of the DV for vitamin A, 857% for vitamin K, 58% for folate, and 37% for magnesium ( 1, 8). Similarly, about 3 cups (90 grams) of raw spinach contain roughly 11% of the DV ( 8, 9). Just 1 cup (190 grams) of frozen spinach packs 12% of the DV for potassium. Spinach is one of the most nutrient-dense vegetables. Sweet potatoes boast 16% of the DV for potassium in just 1 mashed cup (328 grams), plus some protein, fiber, and vitamin A. The same serving of sweet potatoes provides more than 200% of the DV of vitamin A ( 1, 6, 7).įor a balanced and filling meal, you can pair these delicious root vegetables with a protein source such as beans or meat, some dark greens or colorful vegetables, and a little fat. They’re also an excellent source of vitamin A, which is critical for vision. What’s more, sweet potatoes are low in fat, offer a small amount of protein, and are a good source of complex carbs and fiber. A 1-cup (328-gram) serving of mashed sweet potato boasts 16% of the DV ( 6). They’re an exceptionally nutritious way to support your potassium intake. Sweet potatoes are often used as an alternative to white potatoes. They’re also rich in vitamin K and folate. SummaryĪvocados are packed with nutrients, and one avocado provides roughly 15% of your daily potassium needs. Like most other fruits, avocados are low in sodium, with half an avocado providing just 0.2% of the DV ( 1, 3, 5). What’s more, avocados may benefit people with high blood pressure, who often need to increase their potassium and reduce their sodium intake. If you eat a whole avocado, you’ll get almost 15% of the DV at once ( 5). Half an avocado without the skin and seed (68 grams) contains 345 mg of potassium, or 7% of the DV. AvocadosĪvocados are packed with healthy fats, vitamin K, and folate. Cover and chill.Here are 18 foods that pack more potassium than a banana. Step 6ĭo Ahead: Dressing can be made 1 day ahead. Add spinach, dressing, bacon, and mushrooms and toss to coat. Transfer shallot to a large bowl discard vinegar mixture. Stir in herbs cover and chill until cold, at least 30 minutes. Whisk buttermilk, sour cream, mayonnaise, lemon juice, garlic powder, onion powder, and reserved bacon fat in a medium bowl until smooth. Cook, stirring occasionally, until mushrooms are golden brown, 6–8 minutes. Return skillet to medium heat and add mushrooms and garlic to remaining bacon fat season with salt and pepper. Meanwhile, cook bacon in a large skillet over medium heat, stirring often, until fat has rendered and bacon is browned and crisp, 8–10 minutes. salt in a small nonreactive bowl let sit at room temperature until ready to use. Combine shallot, vinegar, chile flakes, ½ tsp.
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