Winter squash

Here’s a quick challenge: Name two potassium foods that aren’t bananas. Hard, right? Did you know that there are a slew of other tasty foods that are full of potassium? Read on to discover lots of other potassium foods that are both healthy and satisfying.

The Daily Green reports that the Recommended Daily Allowance (RDA) of potassium is 4,700 mg for both men and women. And according to WebMD and the U.S. Department of Agriculture, potassium foods can help lower blood pressure by contributing to more flexible arteries, and by helping the body get rid of excess sodium. Potassium foods also may help strengthen bones and reduce the risk for kidney stones. (Tip: Preserve potassium in foods by eating fruits and vegetables raw, roasted, or lightly steamed.)

Potassium Foods To Try Today!

1. Sweet potatoes: This vibrant-hued root veggie has 694 mg of potassium. Sweet potatoes also have a ton of beta carotene and vitamin A.

2. Potatoes: One hearty potato has 610 mg of potassium (if you eat the skin). Potatoes also have the skin preserving vitamin B6.

3. White beans: Half a cup of white beans have 595 mg of potassium. These legumes also are packed with iron, starch, protein, and fiber.

4. Dates: A half a cup of this these sweet delicacies have 584 mg of potassium.

5. Yogurt: Eight ounces of plain non-fat yogurt has 579 mg of potassium. It’s also packed with calcium (duh).

6. Tomatoes: A quarter cup of tomato paste has 664 mg of potassium, 34 mg of lycopene and 2.8 mg of vitamin E.

7. Raisins: Snack on a half a cup of raisins to get 543 mg of potassium.

8. Beet greens: Eat up a half a cup of beet greens to get 655 mg of potassium, and a dose of vitamin A and K.

9. Winter squash: cubed, 1 cup, cooked, 896 mg

10. Halibut: 3 ounces, cooked, 490 mg

11. 100% orange juice: 8 ounces, 496 mg

12. Broccoli: 1 cup, cooked, 457 mg

13. Cantaloupe: cubed, 1 cup, 431 mg

14. Pork tenderloin: 3 ounces, cooked, 382 mg

15. Milk, 1 percent, low fat: 8 ounces, 366 mg

16. Salmon, farmed Atlantic: 3 ounces, cooked, 326 mg

17. Pistachios, shelled: 1 ounce, dry roasted, 295 mg

18. Chicken breast: 3 ounces, cooked, 218 mg

19. Tuna, light, canned, drained: 3 ounces, 201 mg

Need more inspiration? Click over to the following recipes featuring potassium foods that have appeared on Organic Authority before:

Grilled Sweet Potato Steaks with Maple Pecan Butter

Cooking with Winter Squash: Steaming, Mashing, Roasting, Baking

3 Potato Varieties, 3 Ways to Cook ‘em

Keep in touch with Abbie @AbbieStutzer, @ginchygal, and on Facebook

Resources

Potassium Food Sources and Benefits via WebMD, and the USDA

Good Sources of Potassium via The Daily Green

Image: timsackton