POTASSIUM-RICH FOODS

Less than 2% of Americans achieve even the recommended minimum adequate intake of potassium, due primarily to inadequate plant food intake. We need 4,700 mg of potassium a day.

 

Here is the amount of potassium found in different plant- foods:

1 cup of cooked lentils= 731 mg

1 cup of cooked black beans= 611 mg

1 cup cubes of butternut squash= 582 mg

1 medium sweet potato (with the skin)= 542 mg

1 cup cubes of cantaloupe= 427 mg

1 medium banana= 422 mg

1 medium sweet potato (without the skin)= 347 mg

1 cup cooked quinoa= 318 mg

1 cup chopped zucchini= 324 mg

1 cup raw broccoli= 288mg

2 cups raw kale= 145.2 mg

2 cups raw collards= 153.4 mg

 

*Greens provide us with a double whammy--as they are rich in nitrates and a good source of potassium. Nitrates from green-leafy veggies are converted to nitric oxide in the body and potassium increases nitric oxide release. Including high-nitrate vegetables and potassium can help lower blood pressure and improve arterial function. Learn more in the video "Lowering Our Sodium-to-Potassium Ratio to Reduce Stroke Risk" here: https://bit.ly/2sR8mfP

 

Watch the video "98% of American Diets Potassium-Deficient" to learn more: https://bit.ly/2HeGYTZ

*potassium data from https://fdc.nal.usda.gov/

 

Our Daily Dozen app is a free tool that can help you to increase the amount of whole plant-foods in your diet. Download the app and join our free 11 week support program to help you Do the Dozen with ease: 

https://bit.ly/DDdigest2020

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