Among healthy snacks, bananas are an eternal favorite. They’re portable, easy to eat, cheap and, above all else, the poster child for potassium.
A common element in the human body, potassium is an electrolyte that helps regulate fluid balance, lower blood pressure, improve metabolism and maintain nerve, muscle and thyroid function. However, stress — which we all experience at times — may contribute to depleted potassium levels. Symptoms of low potassium can include lightheadedness, low blood pressure, fatigue, thyroid issues and thinning hair, as well as depression, heart palpitations and constipation.
Your system can’t produce potassium, so you must get it from food. “It’s the most underrated nutrient in the body,” says Chelsea Laine Lyons, a nutritionist in Boca Raton, “but it’s the hardest mineral to bring up, so it’s important to stay on top of it.”
Potassium may be critical, but that doesn’t mean you have to eat bananas all day, as there are plenty of other foods in which you can find it. Lyons suggests these options if you’re ready to mix things up.
Avocado
You’ll get around 700 milligrams of potassium per avocado. They also contain heart-healthy fats, vitamin K, fiber and folate. Use them on toast, in salads, tucked into sandwiches, mashed into guacamole or blended into a smoothie, which adds a creamy texture.
Sweet Potato
A sweet potato delivers nearly twice the potassium of a banana. This orange-fleshed root vegetable is also a rich natural source of beta carotene, which your body converts into vitamin A, an immune-supporting nutrient that helps produce infection-fighting white blood cells.
Orange Juice
Best known for being high in vitamin C, orange juice provides about 500 milligrams of potassium per 8-ounce serving. It also contains calcium and several B vitamins (especially when fresh-squeezed). Enjoy a glass when you’re stressed or hitting an afternoon lull.
Salmon
This seafood favorite delivers between 600 and 1,000 milligrams of potassium per 6-ounce serving, with wild salmon containing more than farm-raised. It’s also rich in omega-3 fatty acids and vitamin D, both of which support heart health and help reduce inflammation.
Kiwi
This small fruit packs a potassium punch — only a little less than a banana, in a smaller package. Rich in fiber and antioxidants, it’s also high in vitamins C and E.