17 Potassium-Rich Foods
According to current guidelines, pregnant women should take in 4,700 mg of potassium per day; nursing moms need 5,100 mg per day. Need more potassium power in your diet? Try these mineral-rich foods.
Earning an A+ for potassium? Avocados! One medium avocado contains just over 1000 mg of the mineral, plus plenty of fiber and folate for pregnant moms and vitamin E for women trying to become pregnant (vitamin E is important for sex hormone production). So why not go for the guacamole the next time you are in the mood for Mexican? We like the keep-it-healthy ingredients in
Silken Guacamole because added tofu plumps up the protein power of this zesty dish.
This favorite source for potassium really does deliver. At about 100 calories each, a medium-sized banana is a good source of fiber and vitamins B6 and C. And bananas are loaded with potassium—providing 422 mg of the mineral. Eat one after a workout (when potassium levels are at their lowest), mix into smoothies, or add to your cereal for an all-day
energy boost. For a sweet treat, try these fun and healthy
Frozen Yogurt Banana Pops.
Chopped up and added to your morning bowl of oatmeal—or eaten alone as a snack—every 1/4-cup serving of dried apricots adds 378 mg of potassium power to your prenatal diet. Dried apricots are also a good source for iron, dietary fiber, and beta-carotene, making this sweet treat a sweet choice for mom-friendly nutrients. Try serving up dried apricots in a heartier dish, such as this dish for Curried Turkey Cutlets with Dried Apricots.
With 519 mg per 1-cup serving, when it comes to potassium, beets are tough to beat. The humble root vegetable also provides your prenatal or new-mom diet with a rich source for folate and plenty of fiber. Plus, the pigment that gives beets their crimson color has been identified as a potent cancer fighter in laboratory mice. Does the thought of eating beets sound more like a chore than a treat? Even beet skeptics will love the creamy, sweet tang of this
Beet Walnut Dip.
Eat yogurt for the calcium? All that creamy, smooth goodness is a good source for potassium too, providing your prenatal diet with 531 mg per 1/2-cup (8-ounce) serving. For more of this mineral, make smoothies! Simply add potassium-rich banana slices to your favorite yogurt-based smoothie recipe. We like these meal-worthy
Berry Smoothies; to cut the sugar, just substitute flavored yogurt in the recipe with plain.
Start your day off right! A 1-cup serving of tomato juice contains 556 mg of potassium, along with lots of folate and B vitamins, vitamin C, fiber, and beta-carotene. Naturally low in sugar, tomato juice is often the breakfast drink of choice for moms with gestational diabetes. Prefer a mid-afternoon juice break? Convenient tomato juice boxes (and single serving bottles) are perfect for potassium-packed, on-the-go ease.
A sweet deal for your prenatal or new mom diet? Naturally low fat and low in calories, just one sweet potato provides fiber, vitamin C, beta-carotene, calcium, and a whopping 694 mg of potassium. For a no-prep side dish, stick with a baked sweet potato. Want to give your sweet spuds a little spice? This sweet
Sweet Potato Curry with Tofu is a fragrant and filling main dish. Need more on-the-go options? Try these very portable, but still healthy,
Sweet Potato Muffins.
This favorite kids snack is good for moms, too, with approximately 260 mg of potassium per 1/4-cup serving. Filled with fiber and naturally sweet, raisins are the perfect pick for sprinkling on oatmeal or as a mid-afternoon snack break. Raisins also work well as a surprisingly versatile ingredient in more savory dishes. For a tasty mix of spicy and sweet, we like this Morocco-inspired
Fish Couscous with Onion T’faya.
This sweet member of the cucumber family is rich in beta-carotene and fiber, a good source for vitamin C and positively packed with potassium, providing 494 mg of the mineral in every 1-cup serving (diced). Add cantaloupe to cottage cheese, yogurt, or oatmeal—or eat plain whenever your sweet tooth calls. For a potassium-boosting starter dish, we like the super-fresh flavors of this Strawberry-Melon-Avocado Salad.
Good things come in small packages! Filled with fiber, vitamins C and E, beta-carotene, and 252 mg of potassium, just one kiwi is enough to give your prenatal diet beneficial amounts of the nutrients you need. Peel, slice, and eat for a simple snack. For a more sophisticated take on everyone’s favorite, fruit salad, try this
Banana-Kiwi Salad that combines tropical fruit in a savory shallot vinaigrette (bananas add even more potassium).
Filled with iron, folate, and 420 mg of potassium per 1/2-cup serving, spinach is a star in any new mom’s diet. Spinach salads, layering spinach leaves in a sandwich, or serving lightly steamed—there’s no shortage of ways for making this “superfood” part of your menu.
The perfect portable snack also comes packed with plenty of potassium (one medium orange provides 237 mg of the mineral). Oranges are also a good source for vitamin C, fiber, folate, and other B vitamins. Pop one in your purse for the next time you need a sweet pick-me-up or add to spinach salads for a sweet and citrusy flavor lift.
Hubbard, acorn, spaghetti, butternut. … Pick a squash, any squash, and you will be taking in about 448 mg of potassium per 1/2-cup serving. Varieties of winter squash are also considered a good source for vitamin E, folate and other B vitamins, beta-carotene, and vitamin C. In the mood for comfort food? Then serve up some squash! This
Baked Stuffed Acorn Squash, made with chicken sausage and brown rice, is an easy meal-pleaser. For a special meal, serve up this beautiful (and tasty)
Winter Squash Tart.
You might eat them for fiber or the iron, but beans are also a potent source for potassium in the diet. Most varieties (kidney, lima, navy) contain beneficial amounts of the mineral. Need a potassium boost? White beans contain 595 mg of potassium per 1/2-cup serving (cooked). For a simple side dish or snack, try this
White Bean Dip.
Rich in minerals, including iron and calcium, magnesium, copper, and manganese, blackstrap molasses also supplies 498 mg of potassium in just 1 tablespoon. This sticky sweet syrup, a byproduct of sugarcane processing, is often used baking. For concentrated molasses power, borrow this natural health remedy: swirl molasses into a cup of hot water or lemon-flavored tea and enjoy!
What’s with the grudge against Brussels sprouts? Filled with folate, vitamin C, omega-3 fatty acids, and beta-carotene, Brussels sprouts are good for you. And with 504 mg of potassium in every 1-cup serving, the cruciferous veggie is a great source for potassium in your diet. Yes, you can look for dishes that “mask” Brussels sprouts, but why not give your taste buds another chance? This classic recipe for
Roasted Brussels Sprouts nicely brings out the vegetable’s complex nutty flavors.
Pears provide plenty of fiber, vitamin C, copper, and 208 mg of potassium. A medium-sized pear is perfect as a snack, of course. Or why not spice it up? These
Pear Quesadillas, packed with protein from cheese and a hint of sweetness from juicy pears, make a healthy and delicious snack or lunch dish for all ages.
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