When a friend was telling me this morning that she felt she was low in potassium (so she had decreased energy) and needed a boost, I started to think about one of the most important times when a woman needs the most nutrients in her life: pregnancy.
Potassium supports a lot of a pregnant body's needs, including helping in muscle growth and normal electrical activity of the heart. Plus, low potassium levels during the first four and a half months of pregnancy can actually increase the risk of gestational diabetes (meaning you get diabetes while pregnant, and who wants THAT?!). So if you're hoping to keep a healthy pregnancy, both for yourself and your growing baby, then make sure that you're eating some of these potassium-rich Latin foods!
Readmore ¿Qué más? 12 Latin fiber-rich foods that will keep your pregnancy weight-gain on track
Pinto & White Beans
While many beans are high in potassium (including soy, kidney and lima), the best to have during pregnancy are pinto beans (which have 18 percent of your daily potassium intake per 1 cooked cup) and white beans (at 29 percent per cooked cup).
Avocados
Avocados are an amazing source of good fats but, also, a great source of potassium. An average size avocado has about 28 percent of your daily potassium needs while a 1/2 cup of pureed avocado has about 16 percent.
Salmon & Other Fish
Although you should be VERY careful about eating raw fish during your pregnancy (check with your doctor!), one 3 oz. fillet of cooked salmon can provide you with 15 percent of your daily potassium. Other options are halibut (13 percent) and mackerel (10 percent).
Sweet Potatoes (with skin!)
Although an average white baked potato with skin has 26 percent of your daily calcium intake, we all know that boniatos (sweet potatoes) are what we REALLY love. Plus, they help regulate your blood sugar during your healthy pregnancy and provide 15 percent potassium.
Bananas
Well, obviously I couldn't leave THIS one off the list! Yes, we all know that bananas are high in potassium. The average banana will give you about 12 percent of your daily potassium needs while 1 cup mashed actually goes up to a whopping 23 percent.
