Potassium is an essential mineral that helps maintain the normal functioning of the heart, muscles, nervous system, and water balance in the body. According to the U.S. National Institutes of Health (NIH), people can meet their potassium needs through a varied diet without the need for supplements.
For young children, potassium contributes to muscle and nervous system development and maintains electrolyte balance. Meanwhile, pregnant women need sufficient potassium to support muscle function, maintain healthy blood pressure, and reduce the risk of cramps—a fairly common condition during pregnancy.
Bananas have long been considered a "symbol" of potassium-rich foods. However, in reality, potassium is present in many vegetables, fruits, legumes, and dairy products. So, if you don't like bananas or want to diversify your diet, you can still get enough potassium from many other familiar foods.
Sweet potato
According to Health, sweet potatoes are one of the richest sources of potassium. A medium-sized sweet potato (about 150g) provides approximately 541mg of potassium, equivalent to or even more than a medium-sized banana.
Besides potassium, sweet potatoes are also rich in fiber, vitamin A, vitamin C, and antioxidants that help boost immunity, support eye health, and aid digestion.
Sweet potatoes are also a suitable food for both young children and pregnant women. For children, sweet potatoes are soft, easy to digest, and can be prepared in many ways such as porridge, soup, or mashed. For pregnant women, sweet potatoes help supplement many important nutrients; however, boiling or steaming is preferable to frying to limit fat intake.
A medium-sized sweet potato (about 150g) provides approximately 541mg of potassium, equivalent to or even more than a medium-sized banana. Photo: Shutterstock.
Spinach
Spinach is a leafy green vegetable rich in potassium; just one cup of cooked spinach provides approximately 839 mg of potassium. It's also a good source of magnesium. Both potassium and magnesium are important minerals that help regulate blood pressure and support the function of the heart, muscles, and nervous system.
Spinach is also a suitable food for young children and pregnant women due to its richness in folate, iron, and many essential vitamins. You can prepare spinach by boiling, lightly stir-frying, making soup, or blending it into smoothies.
Avocado
Avocados are not only known for their beneficial unsaturated fats but are also an excellent source of potassium. Half an avocado provides approximately 488 mg of potassium. Depending on its size, half an avocado may even contain more potassium than a medium-sized banana. In addition to potassium, avocados are rich in fiber, vitamin E, vitamin K, and folate, contributing to cardiovascular health, digestive health, and a feeling of fullness.
Avocado is also a favorite food for many young children due to its soft, smooth texture and ease of eating. For pregnant women, avocado is a source of many nutrients that are beneficial for the mother's health and the development of the fetus when consumed in appropriate amounts as part of a balanced diet.
Greek yogurt
Greek yogurt is a good source of potassium that many people often overlook. According to nutritionists, a 170g container of Greek yogurt provides approximately 240mg of potassium. Containing live probiotics, Greek yogurt not only supplements potassium but also provides calcium, protein, and beneficial gut bacteria.
This type of food can help support bone health, the digestive system, and increase feelings of fullness. To increase potassium intake, you can combine Greek yogurt with fruits like kiwi, strawberries, or mango. It's also a suitable snack for young children and pregnant women due to its many important nutrients for development and overall health.