I hesitated to answer because what she said represents the common belief that most of us have, and it couldn’t be more of a myth. Bananas don’t even make our CF4L Top 10 potassium rich foods list. Low potassium is associated with a risk of high blood pressure, heart disease, arthritis, cancer, digestive disorders, and infertility.
Potassium is a mineral that, among other things, helps your muscles contract, helps regulate fluids and mineral balance in and out of body cells and helps maintain normal blood pressure by blunting the effect of sodium. Too much sodium, too little potassium is very common in the average American diet. Studies suggest boosting your potassium intake and curbing salt and sodium can slash your stroke risk by 21% and may also lower your odds of developing heart disease.
10. Clams- Canned or fresh, 3 ounces of clams pack 534 mg of potassium and have the highest concentration of vitamin B12 of any food.
9. Carrots- Packs over 500 mg in one 3/4 cup. Besides their potassium benefits, carrots and other orange-colored fruits and vegetables are also great for your eyes and vision.
8. Fish- Meaty fish like halibut and tuna have nearly 500 mg of potassium per 3 ounce serving, but cod and even farm raised rainbow trout have plenty of potassium too. A 3-ounce piece of wild Atlantic salmon contains around 500 mg of potassium.
7. Yogurt- Eight ounces of plain old non-fat yogurt contains 579 mg of potassium.
6. Prunes- 530 mg per 3/4 cup; half a cup of stewed prunes have nearly 400 mg. Prunes have also been known to increase bone density.
5. Tomato Sauces- One quarter cup of tomato paste delivers 664 mg of this vital mineral, while one half cup of puree comes in at 549 mg.
4. Beets Green– If you’ve ever bought fresh beets and tossed the greens in the garbage, time to change your ways. They pack a whopping 644 mg of potassium per half cup.
3. Sweet Potatoes– One sweet potato packs a whopping 694 mg of potassium and only 131 calories, plus loads of fiber, beta-carotene, and energizing carbs.
2. Beans– The best beans are Navy Beans, one cup serving of navy beans provides over 700 mg of potassium. Kidney and lima beans, as well as lentils and split peas, are all respectable sources.
1. Avocados– Contain 975 mg in one avocado, as well as vitamins and heart-healthy fats, plus is naturally free of sodium and cholesterol.
Siddiqu “The Personal Trainer” is a CPT, motivational speaker, author of How Are You Fat and Saved?! He is also the Co-creator of the largest bootcamp in Chicago The No Excuse Bootcamp and the exercise series “You Would Think I Invented Sweat” for booking information or more fitness tips visit www.chicagofit4life.com