Are you getting enough Potassium?

Potassium is one of the most abundant minerals in the body. This mineral has an extensive affect on the functioning of our cells, muscle contraction, nerves, energy metabolism, to name a few. Potassium is known as an electrolyte, and this helps to maintain a healthy balance of fluids in the body. This amazing mineral also helps regulate waste removal, and helps reduce blood pressure in hypertension lowering the risk of stroke.  

Signs of Potassium Deficiency

Potassium deficiency is not uncommon, but is under diagnosed. Potassium deficiency can lead to the following conditions: Excessive Thirst, Irregular Heartbeat, Insomnia, Fatigue, Depression, Dry Skin, Salt Retention, Muscle Weakness, Dizziness, Constipation, Arrhythmia's, Aches & Pains, Mental Illness,  Low Energy, Skin Disorders, Elevated Cholesterol.

Can I get to much Potassium?

Typically, if too much potassium is consumed, healthy kidneys will filter it out and it will be excreted in the urine, stool or sweat. If the kidneys are not as effective at filtering, the excess levels of potassium can accumulate in the body. This condition is known as "Hyperkalemia" Early symptoms of hyperkalemia are abdominal cramps, muscle weakness and more advanced symptoms may include the inhibition of muscle regulation, and in particular heart problems.

How Can I Get More Potassium?

The recommended daily allowance is 4700 milligrams. Most people in our culture are most likely getting about 1/4 to 1/2 of that amount per day.  The best way to get more Potassium is by increasing Potassium rich foods into your diet. I highly recommend adding many of these foods/beverages from the list below and tracking your milligrams to ensure you are getting enough.

Potassium Rich Foods - aim for 4700 Milligrams per day!

Coconut Water  500-700 milligrams per serving

Lima Beans 950 milligrams per cup cooked

Banana - 400 milligrams medium

Potatoes White -  900 milligrams per cup

Potatoes Sweet- 450 milligrams per cup

Nettle Infusions - 1000 milligrams per quart (see my blog post on how to make)

Avocado- 975 milligrams per large avocado

White Beans - 700 milligrams per cup

Organic Blackstrap Molasses- 730 per Tablespoon

Beet Greens- 1300 Milligrams per cup (cooked)

Sun Dried Tomatoes - 800 milligrams per cup

Acorn Squash - 850 milligrams per cup

Spinach Greens - 830 milligrams per cup

Swiss Chard - 1000 milligrams per cup

Wild Salmon - 775 milligrams per cup

Dried Apricots and other fruits - 600 milligrams per 1/2 cup

Yogurt- 380-500 milligrams per cup