Good Lifestyle

You do not need to be a fitness pro know that electrolytes are essential to sports performance. Advertisements Gatorade taught us that. But there are much better ways to get them than a bottle of sirupy corn fruit punch. Like foods rich in healthy potassium, high.

Electrolytes such as potassics "play a key role in hydration in our muscles and tissues, which contributes to muscle contraction and relaxation, and is also crucial for muscle health and recovery," explains Isabel Smith, MS, Rd, CDN, Dietitian and founder ofIsabel Smith Nutrition.

"Adequate potassium intake is beneficial for lowering blood pressure and the contribution of this nutrient are also low in some population groups,"According to the FDA in his declaration of the revision of the nutrition label. Many Americans do not consume enough potassium because of our reduced consumption of fruits and vegetables and the increased consumption of processed foods, as explained in aPhysiologia Plantarum article. Potassium deficiencies can lead to cardiovascular disease, renal diseases, kidney stones, osteoporosis, glucose intolerance and type II diabetes.

You can keep your heart and healthy muscles and strong by adding these potassium-rich foods to your plan now. We used the USDA composition database to search for the amount of potassium is in a standard portion of your favorite foods. Although the current recommendation for potassium taking is 3500 milligrams a day, this number will increase to 4,700 milligrams a day in 2020 with the update of the nutrition label. For this reason, we have listed percent of the daily value depending on this new 4700-milligram number.

The next time you win the big game, you will be pouring lenses on the head of the coach.

Foods rich in potassium List from the smallest to the largest percentage Daily intake recommended

7% potassium DV with 3 fresh figs

No, not the Newtons figure. Fresh fig figs-. While they can not help you scam, the nutrients they contain, including potassium, help your muscle work. They are also a good source of fiber, providing you with 4 grams for this 3-fig-service that will help slow downdigestion And to feel full longer. Do not resist go for the dried version though, since sugar skyrockets. For tasty figs, between stocking June and September when they are in season.

8% potassium DV by a cup (5 oz)

Many of us get a good amount of potassium from America's favorite protein: chicken. This portion of 142 calories will also provide you with 27 grams of macronutrients muscle building.

8% potassium dv by 1 cup

When you think about the construction of strong, healthy muscles, tomatoes may not jump at the front of your mind. However, these juicy fruits are worth adding to your meal, for a more tonic, healthy body. Has less than 30 calories per serving of a cup, they have potassium, but are probably better known as an incredibly powerful lycopene source, a powerful antioxidant that promotes health,Younger skin And can also fight against certain types of cancer. Take some cherry tomatoes in a Mediterranean cucumber salad, at the top of a Roman lettuce, or blistering and served alongside chicken.

7% potassium DV by 2 cups

Popeye's favorite green can help you thumb closer to your recommended daily intake in potassium. Eat your 2 cups serving a salad or launch two handles of green leaves in aDelicious smoothies.

8% potassium dv by 1 cup

Not only is a milk dairy of the higher course of the Duo Calcium strengthening bone and vitamin D, but it also serves a good vehicle for electrolytes. The carbohydrate content of protein levels is also what makes it one of theBest recovery fuels after a workout.

8% potassium dv by ½ cup

Small, but powerful, these small legumes offer very similar benefits to those of beans. Thanks to the potassium content, lentils can help prevent your cramp muscles. They work even more to support muscle growth and development as a strong source ofPlant-based proteins, Which contributes to muscle recovery after difficult workouts. In addition, if you tend to be impatient in the kitchen, know that lentils cook faster than beans, makes them a more convenient choice for the nights when you just do not have time.

8% potassium dv by ¼ cup

Be careful with sizes or service that you could consume more sugar than you intend, but dry apricots will nourish your muscles with 378 milligrams of potassium in just a quarter of a cup.

9% potassium DV by 1 average fruit

Well, we could notnot Include bananas on our list of high potassium foods! Trainers and people adapted to people of mind will look like this favorite and post-training fruit almost perfect, and they are right to do so. A banana watchmaking just 105 calories and can give you just enough energy (thanks to carbohydrates) to cross your workout without weighed.agitation of proteins. They are also an excellent source of fiber and naturally a little sweet, so they will fill you and satisfy sweets of sweet. Bonus: We love the biodegradable packaging.

9% potassium DV by 1 cup, cubic

Hot weather calls for fresh, refreshing and cantaloupe foods must be at the top of your list. Juicy, light and extremely high in the water content, the melon is moisturizing, with potassium an added workout bonus. The fruit is also particularly low in calories. The next time you think your fruit salad bought in store has only a little too much, digging instead.

9% potassium DV per 1 cup

While an average banana serves 422 milligrams of potassium by fruit, a glass of 8 ounce orange juice will provide you with 443 milligrams! Who would have guessed that the glorified fruit for potassium would be invited by this fruit of citrus fruits.

10% potassium dv by ½ lawyer

As the King reigning fats that help fight fat, lawyer is a rich source of potassium, in addition to monounsaturated fatty acids and healthy oleic fatty acids, which can actually help reduce accounting.big belly. In addition, the fiber-rich guac-and-roller also increases healthy properties of other fresh vegetables when associated together. Research shows that by addinghealthy fats As the lawyer to produce rich foods rich in salad, you can increase the absorption of your body of the available nutrients.

11% potassium DV per 1 cup

They are the joke - the worst nightmare of all children - but avoid them now, finally, childish. In addition to potassium, they encourage weight loss as a high fiber,low calorie food. Whether roast or steam of these green vegetables, simply make sure to avoid too cook - it's when you're struck with this unpleasant sulfur smell.

11% potassium DV by 1 cup

They are underground and an outsiders - Veggie often the least bought. But beets are low in calories, rich in fiber and rich in mineral iron. As potassium, iron is another mineral that is crucial for appropriatemuscle function Because this increases the blood flow in your muscles, increasing their effectiveness. And they are not difficult to cook. Cut the two ends of the beet, mix in a small amount of olive oil and roast 450 degrees F to the offer. Then slice and twin with mint cheese and goat as a small salad, or as one side of a lean meat dish.

13% potassium dv by ½ cup

Beans, beans, they are good for your heart - as well as your skinny jeans. Legumes like white beans are an inexpensive and fatty-free source of potassium filling fiber, protein and guts. A half-cup of beans provides your body with about seven grams of ease of assimilating, equal to the amount of an ounce about an ounce of chicken. The protein content combined with the high dosing of fiber will contribute to slow digestion and work to stabilize blood glucose. As a result, Pinto beans can help prevent unhealthycravings Encourage healthy and healthy movements, which will result in a smaller canvas healthier.

12% potassium dv by 1 cup

For only 82 calories, Butternut squash will fill you with a good source of potassium and nearly 7 grams of fiber. Cook this bad baked boy and serve at the top of a rocket or quinoa salad and chicken.

15% potassium dv by 1 cup

One of the most practical forms of potassium in our diet is probably can keep the tomato sauce. Mix a cup on a bit of lens penne or use it as a base for cauliflower crust pizza to reach your potassium needs for the day.

18% potassium DV per 1 cup

Remember how you should eat two entire cups of raw spinach and only 7% of your potassium DV? Cook these cups and you will get 36% for the same volume!

19% potassium DV by 1 cup, cubic

More than one centerpiece on the Thanksgiving Table, these rich potassium gourdes, which include pepper squash, musky squash and spaghetti squash should be consumed all year round. They have a low calorie content, fiber-rich combo and are easily cooked or transformed into "pasta. In addition, the bright orange color of the flesh signals it is full of carotenoids, nutrients that help fight heart disease and also promote a better vision. Winter happens to make you healthier.

18-20% potassium dv by ½ cup

Depending on how you buy dried tomatoes dried or packaged in oil and drained-Get between you and 20 percent of the daily potassium value per half portion of a cup. We like mixing a mixture of chopped dried tomatoes, leeks, yellow peppers, pesto and pine sprockets with penne for a pleasantly different pasta dish.

20% potassium DV with a medium potato

The humble potato is one of the rare "excellent" potassium sources in the Americans' diet. ("Excellent" sources of a nutrient contain 20 percent more than the recommended daily value.) All you have to do is launch this tubercle in an oven, mix a spoonful ofGreek yogurt, Some chopped green onions, salt and pepper on this baby and you are one-fifth of your way to the value of a full day of this electrolyte.

28% potassium dv by 1 cup

If we are talking about foods rich in potassium, the green beet king reigns. This looks like a lettuce for healthy hipsters, but you can find beet leaves in many Mesclun mixtures at your grocery store. To get the most potassium for your money, cook the green tender and eat them with the cup! They taste great jumped in a little garlic with Parmesan and pine sprockets on the top.

This article was published on August 7, 2015 and was updated on July 6, 2018 to account for recent nutritional standards.