Potassium is crucial part of any diet. It works hard and can help with controlling blood pressure as well as transporting nutrients around the body. Potassium can also improve communication between nerves and muscles. So important is an understatement.

Most people know that bananas contain a lot of potassium. On average, they contain 422milligrams of your recommended 4,700mg daily intake. But there are so many other foods which contain this hard working nutrient. Check out the list below and see what takes your fancy.

More than just bananas

Avocado

That’s right, avocados are about more than guacamole and polyunsaturated fat. One-third of a cup or pureed avocado contains 372mg of potassium. You may find even more in Californian varieties. If you don’t already use this tasty diet addition, why not try it on toast, in a sandwich or in a salad.

White Beans

Not only do while beans contain high levels of potassium, with half a cup offering 502mg, they also contain lots of calcium and iron. This can help strengthen hair and nails, as well as aid the production of oxygen-transporting haemoglobin. White beans are an easy addition to many pasta recipes.

Tomato

Tomatoes are a fantastic source of potassium, with one cup of chopped tomatoes offering 427mg. And if you condense your tomatoes down into a puree then you could get 549mg in just half a cup. And if the potassium wasn’t enough, tomatoes are also rich in cancer-fighting lycopene.

Edamame

Half a cup of unshelled edamame can contain 338mg of potassium. And as an added bonus, this snack time favourite is also rich in protein and fibre. Edamame are great in pasta salads, baked with parmesan or simply lightly salted as snack.

Pomegranate

1 cup of pomegranate arils contain roughly 400mg of potassium. They are great as a snack on their own or work well as a salad topper. They are also a great source of fiber. Some people opt for pomegranate juice instead, with some varieties containing as much as 600mg per cup.

Milk

Depending on whether you drink full, skimmed or low-fat milk, one glass can contain between 322 and 446mg of potassium. This is an easy addition to any diet, drink it as it is, have it in tea or include it in an egg or baked recipe.Click here and discover what else milk can be good for.

Yogurt

Sticking with dairy, yogurt also contains a good amount of potassium. 6 ounces of plain yogurt can contain around 430mg, or 6 ounces of Greek yogurt can offer around 240mg. Yogurt is very versatile, great to eat with fruit, to create a tasty dip or it can even be used as substitute for butter or oil in baking recipes.

Potassium sweet potato

Sweet Potato

Quite honestly, we like any excuse for a bit of sweet potato. We love this flavoursome starch star and it is great to know it contains around 377mg of potassium per ½ cup (mashed). It is also a good source of vitamin A which is good for your eyes.

Coconut Milk

Coconut milk is seriously rich in potassium. The liquid from a young green coconut can provide 600mg per cup, as well as a healthy dose of vitamin C and magnesium. Click here for some tips on adding coconut milk to smoothies.

Phew, is that enough? With so much choice we don’t think there is any excuse for missing this vital nutrient from your diet. Leave a comment below and let us know your thoughts, or why not share a potassium rich recipe!