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December 14, 2015

 

 

When you think of potassium, do bananas or potatoes immediately come to mind – instead of the role this mineral actually plays? In case you weren’t sure, potassium is extremely important: It helps balance our body’s fluid levels, and helps our muscles and nervous system work right. If you experience muscle weakness, aches or cramps, you could have low potassium.

Fortunately, diet can help reverse the problem for a lot of people. Foods that are considered high in potassium have more than 200mg per serving – and many foods, especially fruits and vegetables, are potassium rich.

Besides potatoes and bananas, here are three great sources of potassium.

Dried apricots: There are just over 375 mg of potassium in a quarter-cup of dried apricots, and at 80 calories, they’re a guilt-free snack. (Be sure to measure out your quarter-cup to avoid mindless snacking.) For something delicious and decadent, try this apricot, almond and brown butter tart.

Acorn squash: Eating half a squash gives you around 750 mg of potassium and 85 calories. Try roasting squash halves with maple syrup for a sweet side, or make chili-roasted acorn squash for a spicy and savory side. When you want to impress guests, whip up this roasted squash soup with sage and serve it in the pumpkin shell.

Sun-dried tomatoes: Dried fruits and veggies, including apricots and sun-dried tomatoes, are packed with nutrients. A quarter-cup of sun-dried tomatoes has around 430 mg of potassium and 60 calories. Whirl them into pesto to make a tangy pizza or pasta sauce, or mix them in with ground beef to add moisture and zip to a traditional burger – which you can then top with the pesto!

Author: Hope Cristol

Sources:

http://www.medicinenet.com/potassium-page2/supplements-vitamins.htm

https://www.kidney.org/atoz/content/potassium

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