10 foods High in Potassium

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Your body needs potassium to maintain normal blood pressure, transfer nutrients into cells, and sustain nerve and muscle function. Your body cannot generate it, making it a vital nutrient. 

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Avocados contain vitamin K, folate, and healthy fats. Half a 68-gram avocado without skin and seed offers 345 mg of potassium, 7% of the DV. A full avocado has 15% DV.

Avocados

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White potatoes are often substituted with sweet potatoes. They're a healthy potassium source. One cup (328 grams) of mashed sweet potato has 16% of the DV.

Sweet potatoes

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One of the healthiest veggies is spinach. One cup (190 grams) of frozen spinach provides 12% of the potassium DV. Raw spinach has 11% of the DV in 3 cups (90 grams).

Spinach

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Large, tasty watermelon is high in water. Two wedges (approximately 1/8 of a melon, or 572 grams) offer just under 14% of the potassium DV.

Watermelon

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Coconut water is very hydrating. Electrolytes help attract water into cells, making it a great natural sports drink option. 

Coconut water

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