Potassium is used by every cell in our body, yet most of us get less than we need each day. This important mineral plays many roles — from supporting our kidneys to blood pressure control. Potassium is found in many foods, especially vegetables and fruits. We are here to help empower your wellness journey with some beyond-bananas tips that will pack a punch of potassium.
What’s all the fuss about potassium?
- One of the most abundant minerals in the body and an electrolyte that helps maintain fluid in our cells and carries an electrical charge allowing our nerves to fire and muscles contract
- Helps you maintain normal blood pressure by blunting the effects of sodium and relaxing the blood vessels
- May help to reduce your risk of stroke within a low-sodium eating pattern
- Evolving research links potassium to blood glucose control and diabetes risk
- If you have kidney concerns, check with your healthcare provider before trying these tips.
Pack more potassium with vegetables
- Roast sweet potato wedges for an easy side dish or finely shred sweet potato in the food processor and add it to salmon cakes or ground meat
- Try a spinach salad topped with cherry tomatoes and diced avocado
- Roast acorn squash halves filled with quinoa, lemon, garlic, and spices for a meatless meal; throw in some chopped hazelnuts for a crunch and even more potassium
- Add lentils or beans to your stews, grain bowls, and salads
- Try lightly salted roasted soybeans for a crunchy snack or as a salad topper
- Add chopped spinach to pasta dishes, stews, smoothies, tuna salad, salmon cakes, or burger patties
- Purchase precut broccoli, drizzle in olive oil, sprinkle with garlic powder and pepper, and roast for a quick side dish
Pack more potassium with fruits
- Add diced kiwi, guava, or persimmon to your yogurt or cottage cheese for a snack
- Add sliced banana to breakfast cereal or porridge prepared with milk or a non-dairy alternative — if you like it sweet, add molasses for even more potassium
- Freeze those overripe bananas in your kitchen and use them later in smoothies, pancakes, or baked oatmeal
- Try a cup of orange juice with your breakfast or use it in your smoothie or stir-fry
- Purchase precut cantaloupe from your local grocer for a convenient snack
- Pack fresh apricots to enjoy on-the-go
Finding ways to get more vegetables and fruits into your eating pattern is a sure way to pack more potassium, as well as many other important nutrients, into your day and a key driver on your path to wellness.