Look for a low-sugar tomato sauce sold in BPA-free packaging. Watermelon is also a great source of lycopene, as well as vitamins A, C, and B6. Plus, more than 90 percent of the fruit is water, so you'll feel full after snacking for very little calories. And if you rather sip the stuff? Cold-pressed watermelon juice is a great alternative. Spinach is also rich in magnesium, vitamin A, and calcium.
Bonus: It's crazy inexpensive—usually much cheaper than fresh veggies. Try it: Garlic Spinach, Edamame, and Tomato recipe. The sweet root vegetables are super versatile, though, and can be used in everything from salads to juices to soups.
And there's a reason athletes are all about beetroot juice lately: In a review , researchers concluded that drinking the stuff 90 minutes before your workout could boost performance. Just don't freak out if they turn your pee pink or red afterward. It's totally normal, we promise. Chances are you're already buying canned black beans for a boost in fiber and protein—two nutrients that keep you feeling full longer. However, they're also a great source of potassium. Black beans also offer some calcium, magnesium, and folate.
Try it: Minute Black Bean Soup recipe. White beans might be the best source of potassium in the grocery store: A single cup has a whopping 1, mg. That's a full quarter of what you need every day. That same 1-cup serving also packs an impressive 20 grams of protein and 13 grams of fiber.
Canned salmon is a lazy cook's dream. What's more, salmon is rich in omega-3 fatty acids, which are essential fats for your eye, heart, and brain health that your body can't make on its own.
Salmon is also high in B vitamins , which aid in the production of red blood cells and convert the food you eat into energy. Tip: Remember to give lentils a good rinse after buying them from the grocery store to remove debris, like tiny stones or dust. Sweet potatoes are a sweet-tasting starchy root vegetable. Tip: Sweet potatoes are delicious when baked or steamed to add to tacos, chilis, and casseroles.
Dried apricots are made by drying fresh apricots. One-fourth cup of dried apricots contains This is over mg more than the amount of potassium in a banana. Tip: Dried apricots make a great snack. Enjoy them by adding to trail mix, salads, yogurts, or consume on their own.
Black beans also boast a high protein content , a macronutrient essential for building and repairing muscle, making it a great choice for vegans or vegetarians. Tip: Use black beans as a tasty plant-based protein source for sauces, soups, or paired with rice, Pitts says. Swiss chard is a leafy green vegetable closely related to spinach with an earthy taste. This is more than double the potassium content of a banana. Additionally, "swiss chard has three times the recommended daily intake of vitamin K , which is essential for bone health since it aids in the absorption of calcium," Nicole says.
Tip: Use the swiss chard leaves as a base for a salad or throw on top of pizza for an added crunch. This is about mg more potassium than a banana. Edamame is also rich in folate , which helps immune function, nerve health, and reduces your risk of heart disease. Tips: When buying fresh edamame, make sure it appears plump and not have any shriveled spots on them, Pitts says.
However, most grocery stores only sell frozen edamame. Adzuki beans are small red beans that have a mild, nutty taste. They can be found in the ethnic aisle at your local supermarket or an Asian market. This is over 5 times the amount of potassium in a banana.
Tip: Adzuki beans make a delicious addition to curries, noodles, and soups. There are some people who should steer clear of foods that are high in potassium though, warns Collins - those with kidney disease. She once had a patient on dialysis who had a heart attack after eating too many tomatoes - another fruit rich in potassium. His kidneys had already stopped working so he was unable to get rid of the excess.
Another thing that could cause some to worry about bananas is radiation. Like many foods, bananas naturally contain some radioactive isotopes - enough for the US-based think tank, Nuclear Threat Initiative, to warn that they can trigger sensors used at US ports to detect smuggled nuclear material. A typical banana contains 0. To put that in context, a typical CT scan in a hospital exposes humans to between 10 and 15 millisieverts - about , times more. Image source, Thinkstock.
Image source, AFP. Related Topics.
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