5 foods rich in potassium that you should add to your diet

Potassium is important for many body functions. For example, the essential mineral plays a vital role in muscle contraction. Numerous studies have also shown that consuming more potassium can reduce the risk of stroke. It is well known that bananas are rich in potassium, but there are other foods that will cover the daily allowance.

Best Foods High in Potassium

Potatoes

A medium potato contains about 941 mg of potassium, double the 422 mg of a medium banana size In fact, sweet, red and white potatoes are excellent sources of potassium. Baking is the best way to prepare potatoes, but do not peel them, as they are high in potassium. Wash vegetables thoroughly before cooking.

Leafy greens

Amaranth leaves and cooked spinach are especially rich in potassium. A cup of each contains 800 to 900 mg of the mineral. In addition, leafy greens provide additional benefits for the brain. Research has shown that a daily serving of leafy greens can slow age-related cognitive decline.

Tomato puree, juice and paste

Tomatoes contain potassium in addition to lycopene. Tomato puree, juice and paste are more concentrated than fresh fruit and are used in several recipes. In particular, tomato paste contains 669 mg of potassium per 1/4 cup.

Dried apricots and raisins

These two dried fruits are not only delicious, but also contain a lot potassium Dried apricots contain more than 1000 mg of potassium per half cup, and raisins – 618 mg per the same serving. These two fruits are widely available on the market, but the most healthy of them are without added sugar, protective coatings or other additional ingredients.

Lentils

In this healthy representative the family is rich in fiber and protein. A cup of cooked lentils also contains 731 mg of potassium.