These 6 Unexpected Foods contain more potassium than a banana

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Carlos Laforet Coll
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Banana is mistakenly considered the fruit richest in potassium, but not everyone knows that there are foods that contain even more.

Sweating a lot involves the loss of fluids and important mineral salts such as potassium, but how to replenish it correctly? Not only bananas, but other foods are also valuable sources of this element.





In the summer it is vital to stay hydrated and constantly replenish mineral salts that are lost with sweating - especially if you play sports: when you sweat, in fact, the body lacks essential elements for survival, such as sodium, magnesium and potassium. In particular, too low levels of potassium in the blood can cause problems such as weakness, fatigue, muscle spasms and cramps, digestive problems (constipation), palpitations and even difficulty in breathing.

So how to always have the right level of this element? Before resorting to food supplements and other artificial preparations, much can be done at the table, thanks to a diet that includes foods rich in potassium - such as fish, nuts and bananas. But these four unsuspected foods can really make a difference and dramatically increase your daily potassium intake. (Also read: Don't give up on bananas! Eliminating them from your diet could have these side effects)

  • Avocado - Amazing how just half an avocado (about 100 grams) already contains 487 milligrams of potassium - about 10% of your daily requirement. Unfortunately, however, this fruit is also highly caloric and high in fat, so it is not prudent to use it as the only source of this mineral.
  • Kiwi - Even kiwi, like avocado for the same weight, contains more potassium than a banana (400 mg / 100 g pe) against 350mg / 100g pe
  • Currants - Currants also exceed banana in concentration: 100 g of these fruits contain about 375 g pe)
  • Spinach - Spinach is known to be an important source of iron, but that's not all. They also contain vitamin K, magnesium and sodium. Additionally, a cup of frozen spinach provides approximately 540 milligrams of potassium (corresponding to 12% of the daily requirement).
  • Watermelon - It is one of the most thirst-quenching fruits of the summer, rich in water, vitamins and minerals - perfect for combating heat and dehydration. Watermelon is also rich in potassium: two slices of this fruit provide 640 milligrams of potassium, about 14% of the recommended daily requirement.
  • Sweet potatoes - They are not extremely widespread in our country, but sweet potatoes (also called American potatoes) are a real panacea for our body and for the correct daily intake of potassium: an average portion of sweet potatoes contains about 541 milligrams of this mineral (12% of the daily requirement).

Read all of our articles on bananas and potassium



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Fonti: ISS / National Institute of Health / USDA

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