Spinach is one of the most nutrient-dense vegetables. Sweet potatoes boast 16% of the DV for potassium in just 1 mashed cup (328 grams), plus some protein, fiber, and vitamin A. The same serving of sweet potatoes provides more than 200% of the DV of vitamin A ( 1, 6, 7).įor a balanced and filling meal, you can pair these delicious root vegetables with a protein source such as beans or meat, some dark greens or colorful vegetables, and a little fat. They’re also an excellent source of vitamin A, which is critical for vision. What’s more, sweet potatoes are low in fat, offer a small amount of protein, and are a good source of complex carbs and fiber. A 1-cup (328-gram) serving of mashed sweet potato boasts 16% of the DV ( 6). They’re an exceptionally nutritious way to support your potassium intake. Sweet potatoes are often used as an alternative to white potatoes. They’re also rich in vitamin K and folate. SummaryĪvocados are packed with nutrients, and one avocado provides roughly 15% of your daily potassium needs. Like most other fruits, avocados are low in sodium, with half an avocado providing just 0.2% of the DV ( 1, 3, 5). What’s more, avocados may benefit people with high blood pressure, who often need to increase their potassium and reduce their sodium intake. If you eat a whole avocado, you’ll get almost 15% of the DV at once ( 5). Half an avocado without the skin and seed (68 grams) contains 345 mg of potassium, or 7% of the DV. AvocadosĪvocados are packed with healthy fats, vitamin K, and folate. Here are 18 foods that pack more potassium than a banana.
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