What is the richest source of potassium?

What is the richest source of potassium?

Leafy greens, beans, nuts, dairy foods, and starchy vegetables like winter squash are rich sources.

  • Dried fruits (raisins, apricots)
  • Beans, lentils.
  • Potatoes.
  • Winter squash (acorn, butternut)
  • Spinach, broccoli.
  • Beet greens.
  • Avocado.
  • Bananas.

What are 3 rich sources of potassium?

Food Sources of Potassium

  • Bananas, oranges, cantaloupe, honeydew, apricots, grapefruit (some dried fruits, such as prunes, raisins, and dates, are also high in potassium)
  • Cooked spinach.
  • Cooked broccoli.
  • Potatoes.
  • Sweet potatoes.
  • Mushrooms.
  • Peas.
  • Cucumbers.

What is the richest source of folate?

Spinach, liver, asparagus, and brussels sprouts are among the foods with the highest folate levels.

What vitamin is rich in potassium?

vitamin C
Citrus fruits like oranges are well known for being high in vitamin C, but they’re also a good source of potassium. One cup (248 grams) of orange juice provides 496 mg of potassium. It’s also rich in folate, vitamin A, thiamine, and antioxidants ( 34 , 35 , 36 ).

How can I get 4700 mg of potassium a day?

A healthy adult should aim to consume 3,500–4,700 mg daily from foods. To increase your intake, incorporate a few potassium-rich foods into your diet such as spinach, yams, avocados, bananas, and fish, such as salmon.

Are eggs high in folate?

Just one large egg packs 22 mcg of folate, or approximately 6% of the DV ( 8 ). Including even just a few servings of eggs in your diet each week is an easy way to boost your folate intake and help meet your needs. Eggs are also loaded with protein, selenium, riboflavin, and vitamin B12 ( 8 ).

How can I increase my folate naturally?

Food Sources

  1. Dark green leafy vegetables (turnip greens, spinach, romaine lettuce, asparagus, Brussels sprouts, broccoli)
  2. Beans.
  3. Peanuts.
  4. Sunflower seeds.
  5. Fresh fruits, fruit juices.
  6. Whole grains.
  7. Liver.
  8. Seafood.