You’ll have no trouble getting your 3.5 grams of potassium when you make these vegetables high in potassium part of your regular menu. Each of them not only gives you a strong dose of potassium, but helps cover your bases with additional vitamins and minerals, fiber, and in some cases protein.
1. Spinach: 558mg Potassium (16% DV)
It’s no surprise that spinach is one vegetable with a lot of potassium. It’s well-known for its healthy benefits, and potassium is just one item on a long list of positives.
Spinach has built up its image of a healthy vegetable by bringing much to the table. It’s a good source of iron, as well as fiber, and it even provides some protein. It’s one of the most well-rounded vegetables with potassium around, and the phytonutrient content along makes it worthwhile to eat as part of an anti-cancer and heart healthy diet plan.
2. Kale: 491mg Potassium (14% DV)
Kale is a nutritional powerhouse, providing a mix of vitamins, minerals, protein, and fiber that make it one of the healthiest veggies you can eat. It’s also a decent source of potassium, rivaling spinach for the top spot.
Kale is one of the more trendy vegetables, and has enjoyed a big surge in popularity in recent years. That doesn’t mean you should avoid it as a fad, as it lives up to the hype and is a vegetable that you should become familiar with if you aren’t already. It provides a nice break from spinach, and has its own unique flavor profile.
3. Potatoes: 421mg Potassium (12% DV)
Potatoes may have gotten a reputation as being unhealthy, but that’s only because the most common ways of eating them, French fries and potato chips, don’t put it in the best light. They’re a good source of potassium, just be sure you make them in a healthier way, like baking them. You can also opt for sweet potatoes if you’d like, as they’re also a good source of potassium at 337mg (10% DV) for the same 100g serving size. They’ll also give you Vitamin A in the form of beta-Carotene, and extra fiber.
4. Brussels Sprouts: 389mg Potassium (11% DV)
Brussels sprouts might not top the list of tastiest vegetables, but they do rank fairly high for potassium. At 10% of your daily need for potassium, Brussels sprouts are right on par with some of the top fruits with potassium.
Brussels sprouts are part of the cruciferous vegetable family, a group of vegetables that is consistently being linked to anti-cancer benefits. They provide fiber and a ton of Vitamin C, even more Vitamin C than an orange. We typically don’t associate vegetables with Vitamin C, but this is one source that shouldn’t be ignored.
5. Artichokes: 370mg Potassium (11% DV)
Artichokes may not be the first thing that pops in your head when thinking of potassium-filled vegetables, but they merit a purchase, since they’ll give you 11% of your total need for the day, and they’ll taste great while getting it.
If you’re not familiar with how to prepare artichokes for eating, it’s worth the time investment, as these are one of the tastier vegetables that offer more health benefits than just their potassium content. They may be a little off-putting because of their size and shape, but once you get a handle on taking raw artichokes and making them edible, you’ll have another tool for meeting your potassium needs.
6. Portobello Mushrooms: 364mg Potassium (10% DV)
You can’t go wrong by going with portobello mushrooms when you’re looking to increase your potassium. A 100 gram serving gets you a tenth of your daily requirement, making it easier to accumulate the rest of your needs throughout the day.
Portobello mushrooms are easily identifiable in the mushroom area of the produce section. Other mushrooms also provide you with potassium, such as chanterelle, enoki, oyster, and shiitake. It’s a safe bet putting mushrooms in your cart, as they’ll not only help you hit your potassium target, but they also contain additional vitamins and minerals, as well as fiber to help your overall health.
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