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Sources of Potassium

electrolytes minerals proteins

Today, let’s circle back on one of the most underrated electrolytes, Potassium!⚡⚡⚡
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We already know how important Potassium is for blood sugar balance and regulation. It’s also important for:
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〰️Regulating heartbeat and other muscle contractions
〰️Regulating blood pressure
〰️Regulating the water balance and pH of the blood and tissues
〰️Conducting nerve impulses
〰️Protein synthesis
〰️Adrenal function
〰️Thyroid function
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Potassium is clearly very important! And it’s one of the most common deficiencies I see in my practice.
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While there isn’t a clear RDA for potassium, many organizations recommend adults at least 3,500 mg per day. I personally think a pretty decent amount more than this is needed to thrive.
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Where can you get potassium?
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🥥Coconut water. 1 cup provides 600 mg.
🍑Dried fruit. ½ cup of apricots contains 1,101 mg. ½ cup of prunes contains 699 mg. ½ cup of raisins contains 618 mg.
🥔Root veggies. 1 medium baked potato has as much as 925 mg. 1 medium sweet potato has 541 mg. 1 cup of beets contains 518 mg.
🟠Butternut squash. 1 cup provides 582 mg of potassium.
🍉Fruits. 1 medium banana contains 422 mg. ½ an avocado contains 487 mg. 2 wedges of watermelon contain 640 mg. ½ cup of dates contains 482 mg.
🌱Properly-prepared beans. 1 cup of white beans contains 829 mg. 1 cup of lentils contains 731 mg. 1 cup of black beans contains 611 mg.
🥬Properly-prepared leafy greens. 1 cup frozen spinach provides 540 mg. 1 cup swiss chard provides 961 mg. ½ cup cooked beet greens contains 655 mg.
🥛Milk. 1 cup contains 366 mg.
⚪Cream of tartar. 1 tsp provides 495 mg.
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I personally sip on coconut water all day. It’s my JAM.
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Not medical advice. Of course, always talk to your healthcare provider about your specific situation.

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This is not medical advice. Always consult your healthcare professional before pursuing any changes to your personal healthcare regime.

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References

Haas, E. M. Levin, B. (2006). Staying Healthy with Nutrition. New York, NY: Ten Speed Press.

Klemm, S. (2020). Kidney Disease: High- and Moderate-Potassium Foods. Retrieved from: https://www.eatright.org/health/diseases-and-conditions/kidney-disease/kidney-disease-high-and-moderate-potassium-foods.

Michigan Medicine, University of Michigan. (2019). High-Potassium Foods. Retrieved from: https://www.uofmhealth.org/health-library/abo9047.

National Institutes of Health. (2020). Potassium. Retrieved from: https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/.

NHS. (2020). Others: Vitamins and minerals. Retrieved from: https://www.nhs.uk/conditions/vitamins-and-minerals/others/.

Nutrition Data. Watermelon, raw. Retrieved from: https://nutritiondata.self.com/facts/fruits-and-fruit-juices/2072/2.

O’Brien, S. (2018). 15 Foods That Pack More Potassium Than a Banana. Retrieved from: https://www.healthline.com/nutrition/foods-loaded-with-potassium.

Raman, R. (2020). How Much Potassium Do You Need Per Day?. Retrieved from: https://www.healthline.com/nutrition/how-much-potassium-per-day.

University of Michigan Health System. Potassium Content of Foods. Retrieved from: http://www.med.umich.edu/1libr/Nutrition/PotassiumHandout.pdf.

World Health Organization. Guideline: Potassium intake for adults and children. Retrieved from: https://www.who.int/nutrition/publications/guidelines/potassium_intake_printversion.pdf.

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Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here. While the owner of this website tries to keep the information up to date, there may be things that are out-of-date and out of their control.