Here is a fun fact: vegans have a higher intake of potassium compared to their meat-eating friends. That is because vegans swap out meats for beans and when they do, they get a mega-boost of potassium. However, that is still not enough potassium.
The recommended daily value for vegans and non-vegans alike is 4,700 mg. Lack of potassium causes damage gradually and can put you at risk for hypertension, heart disease, and bone loss. So how can you make sure you get enough potassium in your diet? Incorporate these foods into your weekly meal plan to avoid potassium deficiency.
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As mentioned before, beans give you lots of potassium. They are one of the best potassium sources but eating them on their own is not the only source of potassium that you should be getting. In a half-cup of cooked beans, you could get as much as 475 mg of potassium, depending on the type of bean.
2. Whole grains
Cooked whole grains also have potassium, but not gobs and gobs of it. Still, it is a healthy and filling type of food and if you serve it with beans, it will help you get closer to eating your daily potassium requirement.
3. White potatoes and Sweet potatoes
Both white potatoes and sweet potatoes are excellent sources of potassium. They are starchy and filling too so they can help you feel fuller for longer too. Sweet potatoes are great baked up and sprinkled with cinnamon.
This tasty root vegetable has 475 mg of potassium, making it a prime choice. Meanwhile, white potatoes have 296 mg. Make a vegan chili out of beans and pour it over a baked potato for a delicious and potassium-filled meal.
4. Spinach and Swiss chard
Green leafy vegetables are the main staples of the vegan diet. And while they are all healthy and full of great nutrients, many vegans are getting swept away in the craze for kale and other cruciferous vegetables. These are great vegetables, but it is spinach and Swiss chard that have the most potassium of these green leafy vegetables.
Swiss chard has 480 mg of potassium while spinach has 419 mg. So when going for your greens, make sure to choose these two greens more often. Tuck them into your morning green smoothie to get a head start on your day.
Bananas are one of the most delicious fruits out there. And they are full of potassium too. Grab a banana for your mid-morning snack and you are getting 422 mg of potassium.
How many bananas can you eat in a day? Toss them in your morning smoothie with your greens and you will really be getting a heaping dose of potassium.
Do you eat enough foods with potassium in them? If not, make sure you start doing it now to keep your body strong and healthy.