Miracle of Potassium     💚

Potatoes are excellent sources of potassium. In one medium potato, there is 970 mg of potassium. Potatoes are also rich in complex carbohydrates which are excellent for heart health, which potassium is as well. Potatoes are also an excellent source of fiber, especially if they are baked with the skin on.

  Potassium in Avocados  

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In one whole avocado, there is 30 % of the daily value of potassium approximately 1067 mg. 
Avocados are an excellent source of healthy fats, which contribute to overall health. Researchers found that people who ate avocados have decreased metabolic syndrome.

  Potassium in Milk  

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Kefir is easy way to incorporate potassium. It contains 500 mg of potassium in just one cup of milk. 

  Potassium in Tomatoes  

Tomatoes are an excellent source of potassium. They can be consumed in several different forms, including tomato paste, which can be used in soups or sauces. It can also be hidden in dishes such as chili, for those who prefer not to eat tomatoes.

This nutrient dense ingredient contains more than 1800mg of potassium per cup, this would be considered 50% of your daily recommended amount. They are low in fat, but when paired with healthy fats such as olive oil, their nutrient profile is enhanced. Tomatoes are also an excellent source of vitamin C and fiber to promote overall digestive and immune health.

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  Potassium in Salmon  

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Salmon is high in potassium and can provide up to 10 percent of the recommended amount of potassium that you need in one day.

Salmon contains about 500mg of potassium in one piece, about 3 ounces. Salmon is also an excellent source of healthy fats, omega-3 fatty acids. Choose wild Atlantic salmon, if possible. It is best served when it is sautéed or baked.

  Potassium in Spinach 

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 Leafy Greens

At least three cups of vegetables should be eaten every day. An excellent option is leafy greens, such as spinach, kale or swiss chard. They contain up to 800 mg of potassium in one cup of cooked leafy greens, which is very high for just one serving of vegetables.

They can be sautéed in olive oil and seasoned with salt and pepper. Spinach  in a salad  as a side next to some salmon, another excellent source of potassium as mentioned earlier. Eating leafy greens every day is highly recommended to improve overall health.

  Potassium in Bananas  

It is commonly known that bananas are a potassium-rich fruit. They contain more than 400 milligrams of potassium in each medium sized one. Bananas are an excellent on top of some oatmeal. They add a variety of nutrients to your daily diet.

They can be added into a smoothie for a nutrient dense drink along with other great sources of potassium, such as cantaloupe, kiwi, oranges and strawberries. Bananas are also an excellent source of fiber, which would help regulate your digestive system. Consider packing a banana into your bag for work as a midday pick-me-up.

Consume 3,500–4,700 mg daily,spinach, yams, avocados, bananas, and Salmon.