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5 foods that have more potassium than a banana


RaisinsBy Hanna Brooks Olsen for Blisstree.com

By now, you’ve probably heard that we’re likely losing the banana as we know it. Jezebel had the story recently, but it’s been making the rounds for years. And while you may have written it off as being an urban legend, the fact is that it’s happened before. The bland, chalky little beast we’re familiar (which is called a Cavendish, by the way), with is actually a different kind of banana than our grandparents ate, because the old one essentially went extinct. And ours might, too, so it’s best to be prepared.

Unfortunately, bananas are one of the American diet’s main sources of potassium, an essential element for the function of your heart, kidneys and muscles. In anticipation of the Cavendish’s possible disappearance (and in general, because it’s good for you) it’s a smart idea to familiarize yourself with a few other foods that are potassium-rich.

Here are five, all of which have more potassium than a banana:

Potatoes: One single baked potato (with the skin on) can deliver over 1,000 milligrams of potassium—which is more than twice what a single small banana boasts. Skip the butter and other crud, and top it with some non-fat yogurt (which also has potassium) and green onions for a relatively low-calorie and heart-healthy side dish.

Raisins: While raisins are pretty high in sugar (up to 90 grams in a cup), and can add up quickly, calorie-wise, a sprinkling of them will perk up your cereal, and add some additional potassium. You can also throw them in salads, rice dishes, or anything else that needs a boost.

Lima beans: Speaking of things that are great in salads, let’s chat about the ultra-low-fat, protein-packed lima bean. Easy to keep around (because they come both canned and frozen), a cup of cooked lima beans has over 900 milligrams of potassium. They’re also highly fibrous, so you’ll feel fuller, longer, after eating them. And, they make a great addition to your winter soups and stews.

Keep reading for two more delicious potassium-packed foods…

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