Food Sources of Potash Mineral

A Research Report ByMr Allah Dad Khan

Asparagus:

224mg Potassium (6% DV) Asparagus is one vegetable that

provides plenty of potassium per serving, and also pairs well with other high-potassium foods.

For example, you’ll often see a side of asparagus spears paired with a salmon fillet. This alone would be a good source of potassium, but consider adding a baked sweet potato to complete the meal and add even more potassium. That meal would provide you with protein from the salmon, carbohydrates from the sweet potato, and potassium throughout.

Avocado:

485mg Potassium (13% DV) Avocado has been surging in

popularity lately, with fast food chains adding it to their menu and promoting its health benefits. One feature of avocado that often goes overlooked is just how much potassium it has.

Avocados are rather versatile, you can simply scoop them out of their shell and eat them whole, or blend them up in a smoothie. You can cut them in half and use them as a base for other foods.

Banana:

358mg Potassium (10% DV) Perhaps you thought bananas

would rank higher on a list of foods with the most potassium. It’s common knowledge that bananas are a good source of potassium, and interesting to see that there are 5 other well-known foods that have more potassium in them than a banana.

Broccoli:

316mg Potassium (9% DV) What isn’t broccoli high in? This superfood

makes more lists than any other food besides spinach. It’s going to provide you with plenty of protein as well as many other essential building blocks of life.

Broccoli is often used as a side dish, but you can also look for recipes that incorporate it into the main dish. Always start with fresh or frozen organic broccoli, and cook until tender. Try not to overcook it, as the broccoli will turn mushy, and you’ll end up cooking off its vitamins and minerals.

Broccoli is also an excellent source of Vitamin C, and a 100g serving of broccoli not only provides you with 9% of your Daily Value of potassium, it also gives you a full day’s worth of Vitamin C, and then some.

Beets:

305mg Potassium (8% DV) Beets and beet greens are both rich

sources of potassium. Beets are a vegetable that is best consumed during the winter months, as they are harvested just before winter approaches.

If we included beet greens on our list they would rank number one, but we crafted this list based on foods you’d be most likely to eat. Beet greens are a bit bitter, but if you can work them into a smoothie or as a salad topper, they will provide you with more potassium than anything on this list.

Cantaloupe:

267mg Potassium (7% DV) Here’s a delicious way to get more

potassium. This popular summertime fruit will load you up with potassium, as well as other antioxidants. It’s one source of potassium that’s a pleasure to eat, thanks to its sweet and succulent taste.

Cantaloupe will also give you a big boost of both Vitamin A and Vitamin C, two antioxidant vitamins that will help your body battle the free radical damage that takes place in the body daily.

Cabbage:

196mg Potassium (5% DV) It’s common knowledge that cabbage is

a healthy food, but being high in potassium is a little-known aspect of it. It’s just one more reason to get more of this cruciferous vegetable.

Cruciferous vegetables like cabbage are consistently making the news because of the promising research that shows anti-cancer benefits, as well as other healthy properties. They’re also shown as being good for overall heart health, two big reasons to get more of them. These include cabbage, broccoli, kale, Brussels sprouts, cauliflower, and more

Kale:

491mg Potassium (14% DV) Kale has been the trendiest health

food in recent years, and part of the reason why it gets so much press is its level of minerals, including potassium. It even manages to outdo spinach, the leafy green that often gets brought up in a conversation about foods high in potassium.

In addition to being high in potassium, kale is also a good source of vitamins A and C, calcium and magnesium, and is even a source of protein

Lima Beans:

508mg Potassium (14% DV) Cooked or uncooked, and no

matter the type, beans are high in potassium. Some are more rich in potassium than others, and some potassium is lost during the cooking process, but overall this is your best bet if you’re looking to get more potassium into your diet.

Mushrooms:

356mg Potassium (10% DV) This one was a surprise to us, with

mushrooms having essentially the same amount of potassium as a banana. Of course there are different types of mushrooms, and each carries with it its own level of potassium, but in general you can’t go wrong with mushrooms if you’re looking to increase your potassium.

You can try a new type of mushroom everyday for a month and still not try them all. Rather than always go with the most popular white mushroom, why not venture out and try some of the other kinds?

Salmon:

460mg Potassium (13% DV) Salmon and other fish are a great

source of potassium, and also bring to the table protein, and omega-3s in many cases.

You’ll want to be picky about the quality of the salmon you are eating, as they’re not all created equally. Go with wild caught Alaskan salmon for the most benefit to your body. Avoid farm-raised salmon, as it contains enough chemicals to ruin any benefit you may have gotten from it

Spinach:

466mg Potassium (13% DV) Spinach is the quintessential healthy

food, and it’s no surprise that it’s also high in potassium. Bananas get a lot of attention for their potassium content, but ounce for ounce spinach bests them in the potassium department.

When eating spinach you’ll want to opt for organic, and go out of your way to seek it out. Spinach leaves are very absorbent, and when grown conventionally they’ll soak up herbicides and pesticides like a sponge, holding onto them until you eat it and break it down. If you choose one veggie to go organic with, make it spinach.

Sweet Potatoes:

230mg Potassium (6% DV) Sweet potatoes are a pretty

impressive source of potassium, considering all of the other benefits they provide. You can’t go wrong by adding them to your regular menu, and you’ll find that they’re very easy to work with.

Sweet potatoes have been used more and more as a stand-in for white potatoes, because overall they have more to offer. But in regards to potassium both white potatoes and sweet potatoes are a good source.

Tomatoes:

237mg Potassiu (6% DV) Tomatoes have a lot to offer, and

their potassium content just adds to the number of reasons why you should be eating them.

It’s best to buy organic tomatoes, as these will provide you with all of the benefits, and none of the drawbacks associated with conventionally grown tomatoes. When a food item has so much going for it, you don’t want to detract from those nutrients by introducing chemicals and poisons at the same time.

Yogurt:

194mg Potassium (5% DV) Yogurt is one example of a dairy

product that contains decent amounts of potassium. While not as good of a source as many fruits and vegetables, it can still be used as part of a healthy diet.

It may sound gross, but yogurt is made by introducing bacteria to milk, but these bacteria are helpful to the body and can aid in digestion