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Is sweet potato high in potassium?

Potassium-rich foods include a variety of fruits and vegetables: spinach, tomatoes, oranges, lima beans and broccoli, to name a few. Topping the list are sweet potatoes. One sweet potato contains nearly 700 mg of potassium, approximately 15 percent of the recommended daily amount.

bidmc.org - Recipes: Potassium-Rich Sweet Potatoes | BIDMC of Boston

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High-Potassium Foods Can Offset Sodium

Potassium can help manage blood pressure in two ways: It naturally helps to flush sodium out of the body, and it can help blood vessel walls to relax. Potassium-rich foods include a variety of fruits and vegetables: spinach, tomatoes, oranges, lima beans and broccoli, to name a few. Topping the list are sweet potatoes. One sweet potato contains nearly 700 mg of potassium, approximately 15 percent of the recommended daily amount. Sweet potatoes don’t have to be boring: These two recipes from the CVI’s Healthy Heart Cookbook make for interesting flavor combinations.

Roasted Sweet Potato with Apple

Serves 5

Ingredients

1 lb of sweet potatoes, cubed, with skin on

1 lb of Granny Smith apples, cubed, with skin on

2 Tbsp olive oil

2 Tbsp cinnamon

3 Tbsp brown sugar

Directions

Heat oven to 400°F. In a large bowl, mix the sweet potatoes and apples with olive oil, cinnamon and brown sugar. Arrange in a single layer in a large baking pan. Roast in the oven about 30 minutes, until potatoes and apples are soft when pierced with a fork. Nutrition Facts: Total calories per serving: 190; total fat: 6g; saturated fat: 1g; total cholesterol: 0mg; sodium: 50mg; total carbohydrates: 38g; total fiber: 6g; sugar: 15g; protein: 2g

Sweet Potatoes with Pecans

Serves 6

Ingredients

4 medium-sized sweet potatoes

3 Tbsp olive oil

3 cloves garlic, minced

½ cup fresh rosemary

½ cup chopped pecans

Directions

Preheat oven to 450°F. Wash and peel potatoes; cut into small cubes.

In a large bowl, combine all ingredients. Arrange mixture on a baking sheet and bake for about 45 minutes, until potatoes are tender. Nutrition Facts: Total calories per serving: 200; Total fat: 13g; Saturated fat: 1.5g; Total cholesterol: 0mg; Sodium: 50mg; Total carbohydrate: 20g; Total fiber: 4g; Sugar: 4g; Protein: 3g

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Is avocado better than banana for potassium?

Avocados are rich in potassium. One avocado actually has three times as much potassium as one banana.

upi.com - Avocado has more potassium than banana - UPI.com

SANTA MONICA, Calif., May 5 (UPI) -- The avocado, celebrated for centuries as an indulgent food with a seductively creamy texture, is also high in nutrition, a U.S. food expert says. Phil Lempert -- a food industry analyst, trend watcher and creator of the Web site supermarketguru.com -- says the avocado originated in parts of ancient Mexico, Central America, and South America, and was once believed to be an aphrodisiac, but today it is a staple in Mexican culture as butter is in the United States. Avocados are rich in potassium. One avocado actually has three times as much potassium as one banana. A ripe avocado is a rich source of vitamins, minerals, phytochemicals and heart-healthy fats, and while considered a vegetable, it is actually a fruit, rich in monounsaturated fats that may help reduce "bad" low-density lipoprotein cholesterol in the blood and raise the levels of "good" high-density lipoprotein cholesterol, Lempert says. Avocados contain more lutein, a cancer-fighting carotenoid, than any other fruit. Men who eat foods rich in lutein are linked to low rates of prostate cancer and lutein also protects against eye diseases such as macular degeneration and cataracts. Another anti-cancer component of avocados is glutathione, a tripeptide composed of amino acids that act as an antioxidant, and those who eat foods rich in glutathione have significantly lower rates of oral and pharyngeal cancer, Lempert says.

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