Beans
Beans are a nutritious mixture of plant-based protein and complex carbs. Studies show that 1 cup (179 grams) of white beans has double the quantity of potassium in bananas, offering about 21% of the daily requirements. 1 cup of black beans also provides 13% of the daily requirements of potassium. Black peas contain phytates, an antinutrient that can reduce your body’s mineral absorption. However, you can soak dried beans overnight to reduce the phytate content, as they leach into the water. White and black beans are versatile foods. You can add them to stews, burritos, and salads.