Four foods with more potassium than bananas that help prevent cramps

In addition to being vital for physical performance and cramp prevention, potassium also plays an important role in bone, cardiovascular, and kidney health, so including foods rich in this mineral is an effective and natural way to improve overall well-being. While bananas are known for these nutrients, there are four others that will also help.

As stated by the University of Navarra Clinic , potassium not only promotes muscle contraction and nerve function, but also helps regulate heartbeat and fluid balance in the body. And while the banana has earned the reputation of being the "star" fruit of potassium, there are several foods that surpass it in content of this mineral. Below are the 4 natural options that are richer in potassium than bananas (370 mg per 100 g) and that are ideal to add to your daily diet:

1) Sweet potato (542 mg per 100 g): In addition to being delicious and versatile in the kitchen, sweet potatoes are an exceptional source of potassium. Its high potassium content makes it a key food for those who exercise, suffer from frequent cramps, or want to keep their blood pressure under control. It also provides fiber, vitamin A, and antioxidants, making it ideal for a balanced diet.

2) Raw spinach (529 mg per 100g): Green leaves have always been synonymous with health, and spinach is no exception. Raw, it offers a large amount of potassium, making it a perfect ally for taking care of your muscles and nerves. It also provides iron, magnesium, and anti-inflammatory compounds. Perfect in salads or green smoothies.

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3) Avocado (487 mg per 100g): Beyond its healthy fats, avocado is surprisingly rich in potassium. With nearly 30% more than bananas, this fruit helps maintain the body's electrolyte balance, reducing the incidence of muscle cramps, especially in active people. It's also excellent for the heart and skin.

4) Garlic (446 mg per 100g): Although we don't usually consume it in large quantities, garlic is a concentrated source of potassium and other bioactive compounds. In addition to adding flavor to meals, it contributes to muscle relaxation and improves circulation. Its antimicrobial and antioxidant properties make it an essential ingredient in a healthy diet.

To meet daily needs (approximately 4,700 mg in adults), a varied diet rich in vegetables, fruits, tubers, and legumes is all it takes. But if you exercise frequently or suffer from cramps, incorporating these four foods can make a big difference.

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What other foods are characterized by having potassium?

The list is extensive, but these foods can fill your plate with flavor and your body with potassium: ▪️Basil ▪️Dill ▪️Paprika ▪️Chili ▪️Cumin ▪️Raw soybeans ▪️Saffron ▪️White beans ▪️Oregano ▪️Pinto beans ▪️Dried peaches (dried fruit) ▪️Lupin ▪️Chickpeas