How to take in more Potassium?

Brad805

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hookilau

yep...I knew about the dangers of supplementing, that's why I only wanted to get it from whole foods. Good to know that it's not listed on foods because MFP had me worried there for a while :laugh: :blushing:

Myhaloslipped

I eat an insane amount of tomatoes because they grow so fast in my garden, but I don't always log them. Glad to know I am taking in more potassium than I thought.

jenluvsushi

I stole this off the web but thought it had some interesting info:

Although the symbol for potassium on the periodic table of elements is a K, potassium is not the same as vitamin K. Both are essential micronutrients, but potassium is a mineral, not a vitamin, and has different functions in the body than vitamin K. While some foods contain both of these nutrients, the major sources for potassium and vitamin K are also different.

Potassium is an electrolyte, meaning it helps conduct electricity through your body, enabling muscle contraction and helping to keep your heart beating properly. It counteracts the effects of sodium, helping you maintain normal blood pressure levels. Potassium also plays a role in digestion and building proteins, and helps maintain the proper balance between acids and bases in the body.

Many foods contain potassium, so it isn't common for people to be deficient in potassium unless they suffer from certain health problems -- although not everyone consumes the recommended dietary allowance for adults of 4,700 milligrams per day. Some of the better sources of potassium include citrus juices, bananas, tomatoes, cantaloupes, avocados, potatoes, lima beans, meat, poultry, cod, flounder and salmon. Dairy products contain potassium, as do nuts, kiwi fruit, apricots, prunes, peas, broccoli, winter squash, sweet potatoes and soy products.

The main function of vitamin K is helping your blood to clot. However, this isn't the only role this vitamin plays in the body. It also helps to keep your bones strong, limiting your risk for fractures as you get older. Some medications, including cholesterol medications and antibiotics, can interfere with vitamin K absorption, and vitamin K can interfere with blood thinners, so speak with your doctor before taking vitamin K supplements to find out whether they are safe or necessary for you.

The best sources of vitamin K are green vegetables, since the chlorophyll that makes the vegetables green provides vitamin K. Green leafy vegetables are very high in this vitamin, but it is also found in green tea, beef liver, asparagus, broccoli, cauliflower, Brussels sprouts, cabbage, meat, fish, eggs, vegetable oils and cereals. Bacteria in your digestive tract also make small amounts of vitamin K, but not enough to supply all of your vitamin K needs. Women should consume at least 90 micrograms per day, and men should consume 120 micrograms per day.

With all of this said and like others have repeated, potassium is often not listed on labels or in the food base but that doesn't mean it isn't there. It is not required that they list it on labels so often it is not. Unless you are having health issues, you are probably fine with your potassium intake as is with a balanced diet. Go see your doctor and get a blood test to determine if you are potassium deficient before thinking about supplementing.

deksgrl

Low sodium V8

KANGOOJUMPS

I take mine all natural,

NickeeCoco

I'm bumping this. I, too, can't stand bananas. Glad you asked this.

haymancm

Watermelon, fish, chicken, avocados, cantaloupe, Mrs. Dash seasoning, zucchini, etc.

VBnotbitter

Generally most people balance k+ pretty well on a normal, average diet so don't stress it. The vast majority of patients I've seen with abnormal potassium results are due to either blood pressure medications, renal malfunction or profound dehydration due to gastric disturbance (ie the squirts)

Shaky44

When I started logging food at MFP I became obsessed with my potassium intake. It was the only micro I consistently wasn't reaching recommended levels. Then I had some blood work done and my potassium was safely within the recommended range. I'm guessing that I'm taking in a lot of "hidden" potassium due to it not being required on the label. Either that or the recommended allowance is out of whack.

Shaky44

I need extra potassium because I am on blood pressure medication. The best sources I've found are sweet potatoes, orange juice and raspberries. I know, I know - you shouldn't drink your calories. If one more nutrition "expert" tells me that, I'm going to punch her or him. I drink Trop 50 Calcium and vitamin D. 50 calories for an 8 ounce glass and 450 mg of potassium.

Nearly all fruits and most vegetables are good sources, so you don't have to eat sweet potatoes and raspberries every day.

For lunch, I make a salad with romaine lettuce, carrots, tomatoes, and mushrooms, and it gives me 986 mg of potassium.

I'm really curious as to how much you are taking in and what your goal is. If my goal is 3500 and you are trying to take in "extra potassium" that must mean you're gunning for 5000mg or so. After your lunch gives you 986mg you would still have over 4000mg to go.

Jerseygrrl

I need extra potassium because I am on blood pressure medication. The best sources I've found are sweet potatoes, orange juice and raspberries. I know, I know - you shouldn't drink your calories. If one more nutrition "expert" tells me that, I'm going to punch her or him. I drink Trop 50 Calcium and vitamin D. 50 calories for an 8 ounce glass and 450 mg of potassium.

Nearly all fruits and most vegetables are good sources, so you don't have to eat sweet potatoes and raspberries every day.

For lunch, I make a salad with romaine lettuce, carrots, tomatoes, and mushrooms, and it gives me 986 mg of potassium.

I'm really curious as to how much you are taking in and what your goal is. If my goal is 3500 and you are trying to take in "extra potassium" that must mean you're gunning for 5000mg or so. After your lunch gives you 986mg you would still have over 4000mg to go.

I do aim for 4000-5000. I love fresh fruits and vegatables and they make up most of my calories on most days. A medium peach only has about 60 calories, but it has about 280 mg of potassium. A medium tomato has only 20 calories and a little more than 200 mg of potassium. Initially, I spent a lot of time planning meals and snacks to try and get to the amount
I need, but now it's become second nature.

The salad for lunch only has 280 calories (that includes salad dressing, which doesn't appear to have any potassium in it) so I'm not burning up a lot of calories to reach that 1,000 mg.

I am hoping my physical next month will show that I'm getting enough.