A Cup Of This Legume Has Nearly Twice The Potassium Of A Banana

Potassium is a vital mineral for the human body, and since we don't produce it on our own, we need to get it from our food and drink. Everyone knows bananas (which are actually a type of berry) as the kings of potassium, but surprisingly enough, they aren't the most potassium-rich food you can eat. In fact, they're not even in the top 10. If you want to get your daily serving of potassium without bananas, the secret lies in one simple legume.

White beans are a highly potassium-rich food. Just one cup of cooked white beans (also called navy beans) contains about 799 milligrams of potassium, totalling 17% of the average adult's daily recommended value of 4,700 mg. In comparison, one medium-sized banana contains approximately 422 mg of potassium, meaning that white beans have almost twice as much of the stuff. What's more, white beans actually have the greatest potassium density out of any bean variety.

Potassium is highly important for our bodies. It's an electrolyte that helps our nerves and muscles function, including the heart. Potassium also assists our cells in transporting nutrients and wastes and has a role in proper kidney function. It also helps our bodies process sodium better and faster and works in relaxing our blood vessels, both of which help to lower blood pressure.

If you want more potassium in your diet, are beans the right choice over banana? There's little harm in choosing one food over the other as long as you eat it in moderation. There are plenty of ways to use different types of beans, so incorporate some bean-forward recipes into your diet if you so wish.

Just remember that beans and bananas have many more vitamins and minerals than just potassium. Beans are high in fiber and carbs, so if you're already getting a lot of either from other sources, you may want to think twice before you adjust your diet to include more beans. In the same vein, if you're eating bananas for more than just potassium, like vitamin C or antioxidants contained in the fruit, don't cut down on bananas just yet.

And remember that you're not guaranteed to see health benefits from the switch, even with double the potassium. Everyone's metabolisms are different, and we each digest different foods differently, so you might get different results. Beans can sometimes be tough to digest thanks to their unique carbohydrates, and all that potassium won't do you any good if your body can't process it. Their high amounts of fiber and carbs can also cause problems for people with certain medical conditions like irritable bowel syndrome. It's always smart to check in with your doctor if you're considering a big change to your diet.