The Most Nutritious Whole Foods

Potassium

What is it: Another mineral, stored within cells to regulate muscle contraction and nerve activity.

Why you need it: Keeps your muscles strong, balances electrolytes, and lowers risk of high blood pressure.

BEST SOURCES
Baked winter squash (1 cup, 80 calories)
26 percent daily value
Avocado (1 cup, 235 calories)
25 percent daily value
Pinto beans (1 cup, 243 calories)
23 percent daily value
Cooked lentils (1 cup, 230 calories)
21 percent daily value
Cooked beets (1 cup, 75 calories)
15 percent daily value
Fresh figs (8 ounces, 168 calories)
15 percent daily value
Cooked brussels sprouts (1 cup, 60 calories)
14 percent daily value
Cantaloupe (1 cup, 56 calories)
14 percent daily value
Banana (108 calories)
13 percent daily value
Tomato (1 cup, 38 calories)
11 percent daily value