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<keyword id="601078" type="General" weightage="100" keywordseo="apricots" source="Orion">Apricots</keyword> (Prunus armeniaca) are stone fruits that belong to the Rosaceae family. They are native to Central and East Asia and have been cultivated for thousands of years. Apricots are characterized by their small, round or slightly oblong shape, typically orange or yellow skin, and a single large pit or stone at the center.<br /><br /><cmsannotation type="cmsannotation" annotationid="Nutritional Value" comment="subhead" text="Nutritional Value"><span data-til="noop">Nutritional Value</span></cmsannotation><br />Apricots are celebrated for their impressive nutritional content. A standard 100-gram serving of fresh apricots contains:<br />Calories: 48<br />Carbohydrates: 11 grams<br />Dietary Fiber: 2 grams<br />Protein: 1.4 grams<br />Vitamin A: 64% of the Recommended Dietary Allowance (RDA)<br />Vitamin C: 16% of the RDA<br />Potassium: 7% of the RDA<br />Vitamin E: 6% of the RDA<br />Iron: 3% of the RDA<br />These fruits are also a valuable source of antioxidants, including beta-carotene, which contributes to their vibrant color.<br /><br /><cmsannotation type="cmsannotation" annotationid="Health Benefits" comment="subhead" text="Health Benefits"><span data-til="noop">Health Benefits</span></cmsannotation><br /><strong>Rich in Antioxidants</strong>: Apricots are loaded with antioxidants, such as vitamins A and C, which help combat oxidative stress and reduce the risk of chronic diseases.<br /><strong>Heart Health</strong>: The potassium in apricots helps regulate blood pressure, while the dietary fiber aids in lowering cholesterol levels.<br /><strong>Eye Health</strong>: The high content of vitamin A supports good vision and may reduce the risk of age-related eye conditions.<br /><strong>Digestive Health</strong>: Apricots are a natural source of dietary fiber, aiding in digestion and preventing constipation.<br /><strong>Skin Health</strong>: The antioxidants in apricots may promote healthy, radiant skin by protecting against UV damage and signs of aging.<br /><br /><cmsannotation type="cmsannotation" annotationid="Culinary Uses" comment="subhead" text="Culinary Uses"><span data-til="noop">Culinary Uses</span></cmsannotation><br />Apricots are a versatile ingredient in the culinary world. They can be enjoyed in various ways, including:<br />Fresh and eaten as a healthy snack.<br />Dried, as apricots can be found in many dried fruit mixes.<br />Preserved in jams, jellies, and chutneys.<br />Baked into pies, tarts, and muffins.<br />Added to savory dishes like salads and couscous.<br /><br /><cmsannotation type="cmsannotation" annotationid="Types of Apricots" comment="subhead" text="Types of Apricots"><span data-til="noop"><keyword id="18932625" type="General" weightage="20" keywordseo="types-of-apricots" source="Orion">Types of Apricots</keyword></span></cmsannotation><br />There are two primary categories of apricots: fresh and dried. Common fresh apricot varieties include:<br /><strong>Moorpark</strong>: Known for its rich, sweet flavor and tender flesh.<br /><strong>Harglow</strong>: A smaller apricot with a sweet-tart taste.<br /><strong>Tilton</strong>: A late-season apricot with a mild, sweet flavor.<br /><br />Dried apricots are typically categorized into two types:<br />Natural and Sulfured. Sulfured apricots are treated with sulfur dioxide to maintain their color and extend shelf life.<br /><br /><cmsannotation type="cmsannotation" annotationid="How to Buy and Store Apricots" comment="subhead" text="How to Buy and Store Apricots"><span data-til="noop">How to Buy and Store Apricots</span></cmsannotation><br />When purchasing fresh apricots, look for ones that are slightly soft to the touch but not mushy, with a vibrant orange color and no signs of bruising or blemishes. Store fresh apricots in the refrigerator's crisper drawer and consume them within a few days to preserve their flavor and texture.<br /><br />Dried apricots should be stored in an airtight container in a cool, dry place. Refrigeration can help extend their shelf life.<br /><br /><cmsannotation type="cmsannotation" annotationid="Precautions and Potential Side Effects" comment="subhead" text="Precautions and Potential Side Effects"><span data-til="noop">Precautions and Potential Side Effects</span></cmsannotation><br />While apricots offer numerous health benefits, there are some precautions to consider:<br /><strong>Pit Consumption</strong>: Avoid consuming the pit as it contains a compound called amygdalin, which can release cyanide when ingested in large quantities.<br /><strong>Allergies</strong>: Some individuals may be allergic to apricots, so be cautious if you have a known fruit allergy.<br /><strong>Digestive Issues</strong>: Overconsumption of dried apricots may cause digestive discomfort due to their high fiber content.<br /><strong>Medication Interactions</strong>: Apricots may interact with certain medications, so consult a healthcare professional if you have concerns.<br /><strong>Oxalate Content</strong>: Apricots contain oxalates, which can contribute to kidney stones in susceptible individuals. If you have a history of kidney stones, moderation is key.<br /><br /><cmsannotation type="cmsannotation" annotationid="Frequently Asked Questions" comment="subhead" text="Frequently Asked Questions"><span data-til="noop">Frequently Asked Questions</span></cmsannotation><br /><strong>1. Can I eat apricot seeds?</strong><br />No, apricot seeds should not be consumed as they contain cyanogenic compounds, which can be toxic when ingested in large amounts.<br /><br /><strong>2. Are dried apricots as nutritious as fresh ones?</strong><br />Dried apricots are concentrated in nutrients and calories, so while they retain much of their nutritional value, they should be consumed in moderation due to their higher calorie content.<br /><br /><strong>3. Can apricots help with weight loss?</strong><br />Apricots can aid in weight management due to their fiber content, which promotes satiety and helps control appetite.<br /><br /><strong>4. Are apricots safe during pregnancy?</strong><br />Apricots are generally safe during pregnancy and can provide valuable nutrients. However, it's advisable to consult with a healthcare professional for personalized guidance.<br /><br /><strong>5. What is the best way to incorporate apricots into my diet?</strong><br />Apricots can be enjoyed fresh as a snack or added to both sweet and savory dishes, such as salads, yogurt, oatmeal, and desserts, for a burst of natural sweetness and nutrition.<br /><br />Note: The article is based on content generated by AI models like Bard and Chatgpt.<br /><br />SEE ALSO:<br /><a href="https://www.businessinsider.in/science/health/food/garlic-checkout-its-nutritional-value-health-benefits-and-types-of-garlic/articleshow/103984427.cms" data-type="tilCustomLink" target="_blank">Garlic: A pungent panacea for health and flavor</a><br />

Apricots: A nutrient-packed fruit for health and culinary delights

<ul class="summary-list"><li>The keto <keyword id="11892706" type="UNKNOWN" weightage="60" keywordseo="diet" source="Orion">diet</keyword> can make it hard to get electrolytes like potassium, magnesium, and sodium.</li><li>As a result, you may need to take supplements while on keto to ensure adequate <keyword id="11910605" type="UNKNOWN" weightage="60" keywordseo="nutrition" source="Orion">nutrition</keyword>. </li><li>Try to get as many nutrients as you can through food first, and then take supplements if necessary. </li></ul><p>Getting adequate amounts of certain vitamins and minerals can be hard when you're following a carbohydrate-restricted <a href="https://www.insider.com/what-is-keto-diet" target="_blank" rel="noopener">ketogenic diet</a>. Supplements - especially magnesium, potassium, and fiber - might be a necessary addition to your routine. </p>Table of Contents: Masthead Sticky<h2>Food first, supplements second</h2><p>"It takes a concerted effort to ensure you're getting adequate amounts of vitamins, minerals, and phytonutrients while limiting total carbohydrates to under 10% of total daily calories, which is necessary to remain in <a href="https://www.businessinsider.com/what-is-keto-diet" target="_blank" rel="noopener">ketosis</a>," says <a href="https://my.clevelandclinic.org/staff/22629-ariana-cucuzza" target="_blank" rel="noopener">Ariana Fiorita</a>, RD, a registered dietitian at the Center for Functional Medicine at Cleveland Clinic. </p><p>She emphasizes the importance of getting as much of your nutrients as possible through your food, first. But there are certain vitamins and minerals that the body doesn't absorb easily, which is why you should also consider taking supplements to make sure you're getting enough nutrition.</p><p>During ketosis, the kidneys flush out more <a href="https://www.insider.com/what-are-electrolytes" target="_blank" rel="noopener">electrolytes</a> than usual, including magnesium, potassium, and salt. If you're experiencing symptoms of <a href="https://www.insider.com/what-is-the-keto-flu" target="_blank" rel="noopener">keto flu</a>, that may be an indication that your electrolytes are out of balance and you need to replace them.</p><p><strong>Quick tip:</strong> While many foods and drinks can help you <a href="https://www.insider.com/how-to-get-electrolytes" target="_blank" rel="noopener">get electrolytes</a>, only some work with the keto diet. Read below to learn what you can have and when to consider a supplement. </p><h2>Try potassium </h2><p>The recommended daily intake of potassium is <a href="https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/" target="_blank" rel="noopener">3,400 milligrams (mg)</a> for adult men and <a href="https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/" target="_blank" rel="noopener">2,600 mg</a> for adult women. </p><p>Some of the top sources of potassium - <a href="https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/" target="_blank" rel="noopener">apricots, lentils, and prunes</a> - are also high in carbs, making them off limits for the keto diet. However, keto-friendly foods including <a href="https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/" target="_blank" rel="noopener">chicken, beef, and salmon,</a> all contain around 325 grams of potassium. And two cups of raw spinach packs around 334 mg, so you can still get some potassium from your food while cutting carbs. </p>Related Article Module: How to tell if you have a potassium deficiency and the most effective ways to treat it, according to nutritionists<p>Work with your doctor to determine if you need extra potassium while in a state of ketosis. Be aware that most potassium-only supplements contain around <a href="https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/" target="_blank" rel="noopener">99 mg</a> of potassium - around 3% of the daily value. That's because supplements that contain <a href="https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/" target="_blank" rel="noopener">potassium chloride and more than 99 mg of potassium</a> have been linked to <a href="https://www.govinfo.gov/content/pkg/FR-1999-03-08/pdf/99-5517.pdf" target="_blank" rel="noopener">small-bowel lesions</a>. </p><p>Also, don't be fooled by supplements that contain <a href="https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/" target="_blank" rel="noopener">potassium iodide</a>, which, despite the misleading name, <a href="https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/" target="_blank" rel="noopener">provide iodine</a> rather than potassium. </p><h2>Take magnesium </h2><p>Adults should get between <a href="https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/" target="_blank" rel="noopener">310 and 420 mg</a> of magnesium daily. But almost <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316205/" target="_blank" rel="noopener">half of US adults</a> don't get enough magnesium as it is.  </p><p>Eliminating magnesium-rich foods like beans as part of a low-carb diet can make it even harder to get your daily dose. Fortunately, there are some keto staples rich in magnesium including almonds, cashews, and peanuts, which all contain between 60 and 80 mg of magnesium per serving. </p><p>Magnesium supplements can offer as much as 100% of your daily magnesium needs, but, like the magnesium in foods, your body may not absorb it all.</p><p>According to the <a href="https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/" target="_blank" rel="noopener">National Institutes of Health</a>,  small studies indicate that magnesium in the aspartate, citrate, lactate, and chloride forms is absorbed more readily than magnesium oxide or magnesium sulfate, however certain forms, including magnesium citrate, may cause bloating or a laxative effect. If this is a concern, magnesium glycinate has been shown to be gentler to your GI system. You can see what form is in your supplement by checking the label. </p><p><a href="https://www.insider.com/magnesium-deficiency" target="_blank" rel="noopener">Magnesium deficiency</a> is difficult to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5786912/">screen for</a> and has been <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3650510/" target="_blank" rel="noopener">associated with</a> migraine headaches, Alzheimer's disease, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6212970/">insomnia</a>, stroke, hypertension, and cardiovascular disease. Early signs of a deficiency include <a href="https://my.clevelandclinic.org/health/diseases/15466-muscle-spasms?_ga=2.214311127.1560732190.1581699993-2074076548.1576124035" target="_blank" rel="noopener">muscle spasms and stiffness</a>, <a href="https://health.clevelandclinic.org/feeling-fatigued-could-it-be-magnesium-deficiency-and-if-so-what-to-do-about-it/" target="_blank" rel="noopener">fatigue, and nausea</a>. </p><p><strong>Note:</strong> For more information on how to get more magnesium, read our article about the <a href="https://www.insider.com/foods-high-in-magnesium" target="_blank" rel="noopener">best sources of magnesium</a> and tips for adding to your diet. </p><h2>Use extra sodium</h2><p>Many Americans get too much sodium in their diet, but if you're on the ketogenic diet, chances are you're cutting out many processed foods and may not be dining out as much - two of the <a href="https://www.cdc.gov/salt/potassium.htm" target="_blank" rel="noopener">leading sources of sodium</a> in the average American diet.</p><p>Moreover, some amount of sodium is vital to your <keyword id="11894571" type="UNKNOWN" weightage="100" keywordseo="health" source="Orion">health</keyword> because it helps your muscles and nerves function properly. The Harvard School of Public Health says that the average, healthy adult needs about <a href="https://www.hsph.harvard.edu/nutritionsource/salt-and-sodium/" target="_blank" rel="noopener">500 mg</a> of sodium a day. And you should consume no more than <a href="https://www.fda.gov/food/nutrition-education-resources-materials/use-nutrition-facts-label-reduce-your-intake-sodium-your-diet" target="_blank" rel="noopener">2,300 mg</a>. Though, this amount can vary depending on your <a href="https://news.sanfordhealth.org/healthy-living/sodium-101-for-athletes/" target="_blank" rel="noopener">activity levels</a>. People who are more active generally need more sodium in their diet since they lose a lot through sweat. </p><p>That said, you don't necessarily need to take a supplement for sodium while on the keto diet. Table salt, aka sodium chloride, is 40% sodium. One teaspoon contains 2,325 mg of sodium. So, if you add a small sprinkle of salt to your meals, that should be plenty.</p><p>However, make sure that you're getting enough potassium in addition to sodium, as multiple studies have shown that a diet <a href="https://www.cdc.gov/salt/potassium.htm" target="_blank" rel="noopener">high in sodium and low in potassium</a> can increase the risk of stroke and heart disease. It's safest to work with a doctor to make sure all your body's nutrients remain at healthy levels</p><h2>Get more fiber </h2><p>Women should aim to consume at least <a href="https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/easy-ways-to-boost-fiber-in-your-daily-diet" target="_blank" rel="noopener">25 grams</a> of fiber per day, while men should consume 38 grams per day. But since fiber is actually <a href="https://www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/dietary-fiber.html" target="_blank" rel="noopener">a carbohydrate</a> it can be difficult to eat enough of it while following a keto diet. </p><p>Though <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983" target="_blank" rel="noopener">excellent sources of fiber</a>, beans, and other legumes, and whole-grains are high carb foods that don't fit within the ketogenic diet guidelines. For example, one serving of whole wheat bread packs around 14 <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/335240/nutrients" target="_blank" rel="noopener">grams of carbs</a>, a significant proportion of the keto diet's restricted daily carb intake of <a href="https://www.ncbi.nlm.nih.gov/books/NBK499830/" target="_blank" rel="noopener">20 to 50 grams</a>. <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983" target="_blank" rel="noopener"></a></p>Related Article Module: 6 health benefits of fiber and how to add more to your diet<p><a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983" target="_blank" rel="noopener">Dietary fiber</a>, which includes both soluble and insoluble fiber, moves food through the digestive tract, which keeps you regular, and it may also help reduce the risk of heart disease, diabetes, and certain types of cancer. Also, according to the <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983" target="_blank" rel="noopener">Mayo Clinic</a>, soluble fiber - the kind that dissolves in water and is in nuts, seeds, beans, lentils, and certain fruits and veggies - can also lower glucose and blood cholesterol levels. </p><p>You can still get enough fiber on the keto diet if you limit your carbs to non-starchy leafy green vegetables like broccoli, cauliflower, Brussels sprouts, and asparagus, says Fiorita. For a boost, look for keto-friendly fiber supplements that don't contain extra sugar. Fiber supplements that need to be mixed with water are also a good way to make sure you're staying hydrated, she says.</p><h2>Insider's takeaway</h2><p>Being in a state of ketosis can deplete your body of important nutrients including potassium, sodium, fiber, and magnesium. You should try to get these nutrients from food first - but you can also take supplements to increase your levels. </p><a data-type="60f0a6434ee35054455deda2">A full beginner's guide to the keto diet - and what research says about its health benefits and risks</a><a data-type="5eea2075988ee3168d3c2fc7">Why the ketogenic diet can help with diabetes and how to tell if it's right for you</a><a data-type="5fd3e586bf93dc392f13aab8">An easy 7-day keto meal plan to boost your protein intake and cut carbs</a><a data-type="5e557883a9f40c1ce81306c6">Do keto pills work? Sort of but experts say the keto diet is better</a>

The best keto supplements to take for a healthy and nutritious keto diet

<ul class="summary-list"><li>Potassium is a mineral essential for brain, bone, and muscle <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">health</keyword>. </li><li>Bananas are known for being high in potassium with 422mg per serving. </li><li>Some foods higher in potassium include potatoes, adzuki beans, and pomegranates. </li></ul><p>Bananas are one of the <a href="https://www.ers.usda.gov/data-products/chart-gallery/gallery/chart-detail/?chartId=58322#:~:text=Bananas%20(13.9%20pounds%20per%20person,gallons)%20is%20America's%20favorite%20juice.ice." target="_blank" rel="noopener">most popular fresh fruits</a> in the US, famous for being rich in potassium - a mineral essential for brain, bone, and muscle health.</p>Related Article Module: How to tell if you have a potassium deficiency and the most effective ways to treat it, according to nutritionists<p>But it turns out that bananas aren't the richest source of potassium out there. And that's important because <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6181280/" target="_blank" rel="noopener">less than 3%</a> of adults in the US are getting enough potassium in their <keyword id="6358230" type="UNKNOWN" weightage="60" keywordseo="diet">diet</keyword> (<a href="https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/" target="_blank" rel="noopener">3,400 mg/day for men and 2,600 mg/day for women</a>). </p><p>For example, a single banana will provide roughly <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/nutrients" target="_blank" rel="noopener">422 mg</a> (about 9% DV) of potassium whereas half a cup of dried apricots packs 550.5 <a href="https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/#en17" target="_blank" rel="noopener">mg</a> (12.5% DV) of potassium. And that's just the start.</p><p>Here are 11 foods that actually have more potassium than a banana when comparing serving sizes. </p><h2>1. Potato</h2><div type="image" title="scalloped potatoes" height="1991" width="3982" msid="82220845" hostid="261"></div><p>If you have a hankering for a savory breakfast, some home fries or hash browns will offer about 2 times more potassium per serving. One medium-sized baked potato contains <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/nutrients" target="_blank" rel="noopener">952 mg of potassium</a> or about 20% of the daily value (DV).  </p><p>Plus, potatoes are full of <a href="http://insider.com/fiber-benefits" target="_blank" rel="noopener">fiber</a> and <a href="https://www.insider.com/what-is-resistant-starch" target="_blank" rel="noopener">resistant starch</a>, which can keep your blood sugar levels stable and prevent any blood sugar spikes or crashes that can leave you feeling tired and fatigued later, says <a href="http://amandanicolerdn.com" target="_blank" rel="noopener">Amanda Nicole</a>, a registered dietitian with a private practice. </p><p><strong>Tip: </strong>Potatoes can be roasted or baked and then added to soups, salads, and stews.</p><h2>2. Lentils </h2><div type="image" title="lentils" height="1060" width="2121" msid="82220846" hostid="261"></div><p>One cup of cooked lentils contains <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients" target="_blank" rel="noopener">731 mg of potassium</a>, which is about 16% DV. This is more than 1.5 times the amount of potassium in a banana. </p><p>Lentils are high in <a href="https://www.insider.com/fiber-benefits">fiber</a>, which helps prevent <a href="https://www.insider.com/how-to-tell-if-you-have-high-blood-sugar-hyperglycemia-2019-6" target="_blank" rel="noopener">spikes in blood sugar levels</a>. They are also a great source of <a href="https://www.insider.com/plant-based-protein#:~:text=Some%20of%20the%20best%20plant,fries%2C%20soups%2C%20or%20salads." target="_blank" rel="noopener">plant-based protein</a> packing 18 grams of protein per cup of cooked lentils. </p><p><strong>Tip: </strong>Remember to give lentils a good rinse after buying them from the grocery store to remove debris, like tiny stones or dust. </p><h2>3. Sweet potatoes</h2><div type="image" title="roasted sweet potatoes" height="1000" width="2000" msid="82220847" hostid="261"></div><p><a href="https://www.insider.com/sweet-potato-benefits" target="_blank" rel="noopener">Sweet potatoes</a> are a sweet-tasting starchy root vegetable. </p><p>One cup of boiled sweet potato contains <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/168484/nutrients" target="_blank" rel="noopener">754 mg of potassium</a>, which is 16% DV. This is more than 1.5 times the amount of potassium in a banana.</p><p>"Sweet potatoes are packed with fiber which is known to reduce constipation and improve heart health," Pitts says. </p><p><strong>Tip: </strong>Sweet potatoes are delicious when baked or steamed to add to tacos, chilis, and casseroles. </p><h2>4. Dried apricots</h2><div type="image" title="dried apricots dried fruit" height="1000" width="2000" msid="82220848" hostid="261"></div><p>Dried apricots are made by drying fresh apricots. One-fourth cup of dried apricots contains 550.5 <a href="https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/#en17" target="_blank" rel="noopener">mg of potassium</a>, or 12.5% DV.  This is over 128 mg more than the amount of potassium in a banana. </p><p>"Dried apricots, have more fiber and antioxidants than fresh apricots, both of which are associated with a reduced risk of heart disease," Nicole says. </p><p><strong>Note: </strong>While dried apricots are a healthy snack, it is important to buy dried fruit without <a href="http://insider.com/total-sugar-vs-added-sugar" target="_blank" rel="noopener">added sugar</a>. Too much added sugar has been linked to <a href="https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar" target="_blank" rel="noopener">an increased risk</a> of diseases, like <a href="http://insider.com/what-is-diabetes" target="_blank" rel="noopener">diabetes</a> and cancer. </p><p><strong>Tip: </strong>Dried apricots make a great snack. Enjoy them by adding to trail mix, salads, yogurts, or consume on their own.</p><h2>5. Black beans</h2><div type="image" title="black bean burger" height="1063" width="2127" msid="82220849" hostid="261"></div><p>Black beans are a legume with a mild flavor. </p><p>A half-cup of cooked black beans contains <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/626716/nutrients" target="_blank" rel="noopener">489 mg of potassium</a>, which is 10% DV. </p><p>Black beans also boast a <a href="https://www.insider.com/how-much-protein-do-i-need" target="_blank" rel="noopener">high protein content</a>, a macronutrient essential for building and repairing muscle, making it a great choice for <a href="http://insider.com/difference-between-vegan-and-vegetarian" target="_blank" rel="noopener">vegans or vegetarians</a>. </p><p><strong>Tip: </strong>Use black beans as a tasty plant-based protein source for sauces, soups, or paired with rice, Pitts says. </p><h2>6. Swiss chard</h2><div type="image" title="Swiss Chard" height="1993" width="3986" msid="82220850" hostid="261"></div><p>Swiss chard is a <a href="https://www.insider.com/the-healthiest-vegetables-you-should-be-eating-2017-10" target="_blank" rel="noopener">leafy green vegetable</a> closely related to spinach with an earthy taste. </p><p>One cup of boiled Swiss chard contains <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/nutrients" target="_blank" rel="noopener">961 mg of potassium</a>, which is 20% DV. This is more than double the potassium content of a banana. </p>Related Article Module: 3 science-backed benefits of vitamin K and how to get enough of it<p>Additionally, "swiss chard has three times the recommended daily intake of vitamin K, which is essential for bone health since it aids in the absorption of calcium," Nicole says. </p><p><strong>Tip: </strong>Use the swiss chard leaves as a base for a salad or throw on top of pizza for an added crunch. </p><h2>7. Edamame </h2><div type="image" title="edamame" height="1060" width="2121" msid="82220852" hostid="261"></div><p>Edamame is a soybean that tastes slightly sweet and nutty. </p><p>One cup of edamame contains <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/nutrients" target="_blank" rel="noopener">676 mg</a>, or 14% DV. This is about 200 mg more potassium than a banana. </p><p>Edamame is also rich in <a href="https://www.insider.com/folate-vs-folic-acid#:~:text=Folate%20is%20part%20of%20the,and%20brain%20deformities%20in%20pregnancy." target="_blank" rel="noopener">folate</a>, which helps immune function, nerve health, and reduces your risk of heart disease. </p><p><strong>Tips: </strong>When buying fresh edamame, make sure it appears plump and not have any shriveled spots on them, Pitts says. However, most grocery stores only sell frozen edamame. </p><h2>8. Adzuki beans </h2><div type="image" title="adzuki beans red beans" height="1060" width="2120" msid="82220853" hostid="261"></div><p>Adzuki beans are small red beans that have a mild, nutty taste. They can be found in the ethnic aisle at your local supermarket or an Asian market.</p><p>One cup of adzuki beans contains <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/nutrients" target="_blank" rel="noopener">2,470 mg of potassium</a>, which is about 53% DV. This is over 5 times the amount of potassium in a banana. </p><p>"Adzuki beans are filled with over 20 antioxidants that can help reduce inflammation and may decrease the risk of chronic diseases like cancer and <a href="http://insider.com/what-is-a-stroke" target="_blank" rel="noopener">stroke,</a>" Nicole says. </p><p><strong>Tip: </strong>Adzuki beans make a delicious addition to curries, noodles, and soups. </p><h2>9. Beets</h2><div type="image" title="beet soup" height="885" width="1771" msid="82220854" hostid="261"></div><p><a href="https://www.insider.com/benefits-of-beets" target="_blank" rel="noopener">Beets</a> are the root portion of the beet plant and have a slightly bitter taste. </p><p>One cup of boiled beets contains <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/169146/nutrients" target="_blank" rel="noopener">518 mg of potassium</a>, which is 11% DV. This is about 100 mg more potassium than a banana. </p><p>Beets are also rich in <a href="https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/" target="_blank" rel="noopener">iron</a>, an essential mineral that helps your body create red blood cells. </p><p><strong>Tip: </strong>Add beets to your favorite salads, stir-frys, and pasta for an earthy twist, Pitts says.  </p><h2>10. Tomato juice</h2><div type="image" title="tomato juice blood mary" height="648" width="1297" msid="82220855" hostid="261"></div><p><a href="https://www.insider.com/why-tomato-juice-tastes-better-on-a-plane-2016-10" target="_blank" rel="noopener">Tomato juice</a> is the concentrated liquid made from squeezing tomatoes. </p><p>One cup of tomato juice has <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/538156/nutrients" target="_blank" rel="noopener">581 mg of potassium</a>, which is 12% DV. This is over 100 mg more potassium than a banana. </p><p>"The lycopene [an antioxidant] found in tomato juice can lower <a href="https://www.insider.com/what-is-high-cholesterol" target="_blank" rel="noopener">LDL (or "bad") cholesterol</a> levels in the blood," Nicole says. </p><p><strong>Tip: </strong>Tomato juice can be used to make soups, dressings, or cocktails. </p><h2>11. Pomegranate </h2><div type="image" title="healthy christmas dishes pomegranates" height="511" width="1022" msid="82220857" hostid="261"></div><p><a href="https://www.businessinsider.com/pomegranate-juice-health-benefits-heart-teeth-blood-pressure-2017-4" target="_blank" rel="noopener">Pomegranate</a> is a hard red fruit with hundreds of edible seeds inside. </p><p>One medium-sized pomegranate contains <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients" target="_blank" rel="noopener">666 mg of potassium</a>, which is 14% DV. This is 200 mg more potassium than a banana. </p><p>"Pomegranate contains the antioxidant <a href="https://www.insider.com/vitamin-c-benefits" target="_blank" rel="noopener">vitamin C</a>, which may help your immune system fight off infections from some bacteria and viruses, Pitts says.</p><p><strong>Tip: </strong>These seeds are great sprinkled on a fruit salad, dessert, or just on their own for a refreshing snack. </p><h2>Insider's takeaway </h2><p>If you're looking to boost your daily intake of potassium, there's no need to stick to just bananas. Foods like potatoes, swiss chard, and dried apricots are even better sources of potassium. </p><p>Incorporating the above 11 foods into your diet can help you meet your daily potassium requirements, which for the average adult is between 2,600 to 3,400 mg. </p><a data-type="5fb6d94300a8e07f9255b787">5 scientifically-backed benefits of bananas for weight loss, heart health, and more</a><a data-type="5fb7fa456d3bd03ebc0c771b">How to tell if you have a potassium deficiency and the most effective ways to treat it, according to nutritionists</a><a data-type="5f74c6df97b2555f94172bb5">8 foods and drinks to help replenish electrolytes</a><a data-type="5fa451c72c44cc2412079001">6 health benefits of beets: How the root vegetable may improve athletic performance and help you lose weight</a>

11 foods that have more potassium than a banana

<p><span><a href="http://www.businessinsider.com/insiderpicks"><em>Insider Picks</em></a></span><em> writes about products and services to help you navigate when shopping online. Insider, Inc. receives a commission from our affiliate partners when you buy through our links, but our reporting and recommendations are always independent and objective.</em></p><p><div class="KonaFilter image-container display-table"><div><div class="image on-image"><a href="https://amzn.to/2XXI4Zj" target="_blank" rel="noopener"></a><p class="source"><span>Rind Snacks</span></p></div><p></p></div></div></p><ul class="summary-list"><li>A new food company called <a href="https://amzn.to/2XXI4Zj" target="_blank" rel="noopener">Rind Snacks</a> is discouraging food and nutrient waste by making dried fruit snacks out of rind. </li><li>Its <a href="https://amzn.to/2XXI4Zj" target="_blank" rel="noopener">non GMO-certified variety blends</a> ($34.99/six pack) include dried kiwi, pineapple, apple, orange, peach, and persimmon rinds that contain no added sugar or sulfites. </li><li>They're a little tougher to chew but that doesn't change the fact that they're delicious. They're also very nutritious, with more fiber and vitamins than the fruit itself.</li></ul><p>I like dried fruit. Whenever my brain calls for the sweet release of sugar and I want a healthier alternative (when in small quantities) to candy, I usually go for dried mango and apricot. I'll dabble in apples and raisins from time to time, maybe sour cherries for a tart kick. Never before, however, have I considered eating the dried rinds of a fruit. </p><p>Inspired by the founder's great grandmother's penchant for juicing fruits and veggies whole and never letting anything go to waste, a company called <a href="https://amzn.to/2XXI4Zj" target="_blank" rel="noopener">Rind Snacks</a> is opening snackers' eyes to the untapped possibilities of fruit by packaging up the dried rinds of kiwi, pineapple, and more - and I've become a complete convert. </p><p><div class="KonaFilter image-container display-table"><div><div class="image on-image"><a href="https://amzn.to/2Vrqtvl" target="_blank" rel="noopener"></a><p class="source"><span>Rind Snacks</span></p></div><p></p></div></div></p><p><a href="https://amzn.to/2XXI4Zj" target="_blank" rel="noopener">Rind Snacks</a> takes advantage of the part of the fruit you'd normally throw out, which is incidentally also where a lot of the nutritional benefits lie. According to founder Matt Weiss, "Fruit rinds are a nutritional powerhouse, packed with more fiber and vitamins to fill you up and give you that extra boost."</p><p>Citrus peels, for example, contain twice the amount of vitamins A and C as citrus flesh alone, and apple skins are high in pectin, which can help to lower cholesterol levels and maintain blood sugar. </p><p>The company sources its fruit from small family farms in California's Central Valley. After being triple-washed and sliced, they're either sun-dried or dehydrated using a proprietary method that gives the final product the perfect amount of chewiness and flavor. There is no added sugar or sulfites, and organic fruit is used whenever possible. </p><p><div class="KonaFilter image-container display-table"><div><div class="image on-image"><a href="https://amzn.to/2DHH2ZQ" target="_blank" rel="noopener"></a><p class="source"><span>Rind Snacks</span></p></div><p></p></div></div></p><p>They come in two variety blends, <a href="https://amzn.to/2DEjntf" target="_blank" rel="noopener">Orchard</a> (peaches, apples, persimmons) and <a href="https://amzn.to/2GPvq7U" target="_blank" rel="noopener">Tropical</a> (kiwi, pineapple, orange). The <a href="https://amzn.to/2J1VbEE" target="_blank" rel="noopener">Kiwi</a>, my personal favorite, is also available as its own flavor pack. </p><p>Probably the biggest obstacle to enjoying these snacks is the awareness that you're eating a rind. Once you've removed yourself from your preconceptions about the taste and texture of a fruit rind, you'll realize the snacks are really delicious and fun to eat. They're not overly sweet (the kiwi is quite tart, which is why I love it) and they're a little tougher to chew through, but overall they're just as good as traditional dried fruit. </p><p>They're not too bad for you either, with each 1.5 oz serving containing 120 to 140 calories. Depending on which pack you get, each serving contains 18% to 25% of your daily value of fiber and each serving of the Tropical pack delivers an impressive 35% of your daily vitamin C. The only ingredient is the actual fruit, and while that means there is still a good amount of sugar, it is at least natural sugar. Because they tasted so great, I had to portion out the snacks so I wouldn't eat the entire bag in one sitting and ruin all its health benefits. </p><p>Right now Rind Snacks are <a href="https://amzn.to/2XXI4Zj" target="_blank" rel="noopener">available on Amazon</a>, where it was the best-selling new fruit snack release in 2018, for $34.99/six-pack. Insider Picks readers can get 15% off their order with code "<strong>BIZINSIDER15</strong>," which reminds me, I'm off to re-order some for myself right now. </p><h3><a href="https://amzn.to/2XXI4Zj" target="_blank" rel="noopener">Use code "BIZINSIDER15" to receive 15% off your order of Rind Snacks at Amazon</a></h3><p class="tagline"><p style="font-size: 14px;"><a href="http://e.businessinsider.com/join/ci/insider-picks">Subscribe to our newsletter.</a><br><br>Find all the best offers at our <a href="https://coupons.businessinsider.com/">Coupons page</a>.<br><br>Disclosure: This post is brought to you by the <a href="http://www.businessinsider.com/insiderpicks">Insider Picks</a> team. We highlight products and services you might find interesting. If you buy them, we get a small share of the revenue from the sale from our commerce partners. We frequently receive products free of charge from manufacturers to test. This does not drive our decision as to whether or not a product is featured or recommended. We operate independently from our advertising sales team. We welcome your feedback. Email us at insiderpicks@businessinsider.com.</br></br></br></br></p></p>

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