By now, you’ve probably heard that we’re likely losing the banana as we know it. Jezebel had the story recently, but it’s been making the rounds for years. And while you may have written it off as being an urban legend, the fact is that it’s happened before. The bland, chalky little beast we’re familiar (which is called a Cavendish, by the way), with is actually a different kind of banana than our grandparents ate, because the old one essentially went extinct. And ours might, too, so it’s best to be prepared.
Unfortunately, bananas are one of the American diet’s main sources of potassium, an essential element for the function of your heart, kidneys and muscles. In anticipation of the Cavendish’s possible disappearance (and in general, because it’s good for you) it’s a smart idea to familiarize yourself with a few other foods that are potassium-rich.
Here are 5, all of which have more potassium than a banana:
Potatoes: One single baked potato (with the skin on) can deliver over 1,000 milligrams of potassium—which is more than twice what a single small banana boasts. Skip the butter and other crud, and top it with some non-fat yogurt (which also has potassium) and green onions for a relatively low-calorie and heart-healthy side dish.
Raisins: While raisins are pretty high in sugar (up to 90 grams in a cup), and can add up quickly, calorie-wise, a sprinkling of them will perk up your cereal, and add some additional potassium. You can also throw them in salads, rice dishes, or anything else that needs a boost.
Lima beans: Speaking of things that are great in salads, let’s chat about the ultra-low-fat, protein-packed lima bean. Easy to keep around (because they come both canned and frozen), a cup of cooked lima beans has over 900 milligrams of potassium. They’re also highly fibrous, so you’ll feel fuller, longer, after eating them. And, they make a great addition to your winter soups and stews.
Winter squash: With fall already around the corner and walking down the street toward you, be sure to add winter squash to your shopping list. Acorn, butternut, spaghetti—whatever’s your boom, these are all great options for side-dishes, soups, or even main courses. And each are loaded with potassium, as well as vitamins A and C, which can help you fight off the flu this year.
Spinach: Spinach is a serious super-food. It’s brimming with iron (which a lot of women need for obvious, time-of-the-month-y reasons) and potassium, has a ton of vitamin A, and even delivers a little calcium which, again, is important for women. Aside from putting it on or in just about everything you cook, consider throwing a fistful into your morning smoothie. It doesn’t taste anywhere near as weird as it sounds—though it will temporarily turn your blender the color of swamp-juice.