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21 Ways to Increase Your Potassium!

Did you know most people don't get enough potassium?! Like seriously... An estimated 2% of Americans get the recommended 4700mg daily recommendation! 🙈 #oops Which leads me to my latest food testing. I was totally intrigued and splurged in the Harmon's line yesterday. I mean come on, it practically had a label on it saying "Audrey buy ME!" 😂 It has the taste of a super ripe banana, I prefer mine more green so it was a little strong for my liking. Didn't stop me from gobbling down an organic mid afternoon snack! Great potassium content- 430mg. Woowoot! Other ways to up the ante with potassium rich foods as your days go:


To prepare a potassium-rich breakfast, you might start with a 1-cup serving of raisin bran, which provides about 362 milligrams of potassium. Add a medium-sized banana, which has 422 milligrams of potassium, 6 ounces of orange juice -- offering 372 milligrams of the mineral -- and an 8-ounce container of non-fat yogurt with 579 milligrams of potassium. Boom! By the end of this breakfast, you'll already have consumed 1,735 milligrams of potassium, or nearly 37 percent of an adult's required daily intake. That is 4 choices for you!


A simple potassium-rich lunch choice is a baked potato. Although it's common to think of a banana as a high-potassium food, on average, a whole, 202-gram baked potato contains about 1,081 milligrams of potassium! Pssst... that's twice as much as the potassium provided by a banana! #potatowiththewin Top it with a 1-cup serving of cooked broccoli, which contains 457 milligrams of potassium, and a homemade cheese sauce at 345 milligrams of potassium per cup, you'll have a lunch entrée that provides 1,883 milligrams of potassium. That tallies us to 7 potassium rich foods!


Main dish dinner choices that are dense with potassium include 1 cup of cooked white, pinto or black beans, 1 cup of cooked lentils or half of a cooked halibut or salmon fillet. Tomato products like canned tomato sauce and green leafy vegetables such as spinach are also rich in potassium. A sample high-potassium dinner might include halibut poached in tomato sauce, served with cooked white beans and steamed spinach. A dinner like this might provide you with as much as 50 percent of an adult's daily potassium requirement. Ooh, we've doubled to 14 food choices!


Choose small portions of low-fat, low-calorie, nutrient-dense foods. For snacks that can help you reach your RDA of potassium, try 1/2 cup of raisins, which provides 543 milligrams, or a cup of raw cantaloupe slices, which contains 427 milligrams. Other good choices include dried apricots or peaches, honeydew melon or raw carrot sticks. And yes, the Banana dried fruit snacks that inspired this post!

That brings us to 21 foods that you can use to up the ante on your potassium! Be in that 2% tomorrow! Fuel your heart and muscles with the potassium they need!

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