NEED potassium help!!!

sweetie89207

i newly put potassium on my list of things to watch and it put down that daily i should get 3500 mg (i think) but i end everyday almost 3000 mg short!!! i just dont know where to get this potassium from...

anyone have any good ideas on what has lots of potassium but is low in cals??? (not including banana's cuz i dont eat them)

THANKS!

pauldbarnhart

Fruits and veggies!

I get my potassium from cauliflower, broccoli, apples, dates, apricots, and more.

SkierElle

I heard somewhere that strawberries have a lot? or you could take a supplement.

I despise bananas... so I am with you on that!

ziggythecat

celery and tomatoes have high potassium and are low cal. Also Muscle Milk has a little over 1000mg. I've been making that and a banana my breakfast. Gets half the potassium for the day out of the way.

sweetie89207

I heard somewhere that strawberries have a lot? or you could take a supplement.

I despise bananas... so I am with you on that!

very good point...maybe a supplement may be the only way for me to get what i need...cuz even when i get my fruits and veggies i dont make it...even close ugh...

yea banana's= yucky haha

pauldbarnhart

One problem is that a lot of the foods in the database that contain potassium don't show it. I think people that put these things in get lazy and don't input the potassium when they input the foods. Also, I'm not potassium is required to show up in the nutrition facts on all foods, so it's harder to keep track.

If you are looking at the data for a fruit or veggie and it shows no potassium, look for another listing - the fist one is probably wrong.

Oranges are a good source of potassium if you don't like bananas.

Phatpatty

Pumpkin, you can find it in the bakers aisle...is VERY HIGH in potassium Good Luck...

sweetie89207

One problem is that a lot of the foods in the database that contain potassium don't show it. I think people that put these things in get lazy and don't input the potassium when they input the foods. Also, I'm not potassium is required to show up in the nutrition facts on all foods, so it's harder to keep track.

If you are looking at the data for a fruit or veggie and it shows no potassium, look for another listing - the fist one is probably wrong.

Oranges are a good source of potassium if you don't like bananas.

u make an excellent point...lots of these things are totally NOT filled in...sometimes they say N/A down the whole side haha lol...yea i gotta input it myself hehe...and i like oranges- thx

PLUMSGRL

Beans (pinto, black, red kidney, white northern, garbonzo, ect~ canned has to much sodium so get the dried and soak twicebefore cooking) , any kind of green leafy veg (mustard, turnip, spinach, kale, swiss chard, ect) , broccolli, brussle sprouts, berries (all kinds), potatoes all kinds. You can google potassium rich foods, there's all kind of lists... good luck!

EKarma

Are you sure you need to be taking/eating potassium.?. I started taking it, literally pill form.. My doc told me to stop! He told me a banana a day should do it.. Over doing potassium can mess up your system or something.. Either way, take a multi-vit, it will contain potassium.. Banana's contain potassium..

Ge0rgiana

One problem is that a lot of the foods in the database that contain potassium don't show it. I think people that put these things in get lazy and don't input the potassium when they input the foods. Also, I'm not potassium is required to show up in the nutrition facts on all foods, so it's harder to keep track.

If you are looking at the data for a fruit or veggie and it shows no potassium, look for another listing - the fist one is probably wrong.

Oranges are a good source of potassium if you don't like bananas.

And, of course, a lot of the potassium figures just aren't there because a lot of nutrition labels don't list potassium.

TrainingWithTonya

I know that most labels here don't list potassium so I can't put in potassium if I don't know how much it contains. I do know that potatoes contain more potassium then bananas, though, so you can get about 1000 mg of potassium from one potato.

As for supplementing, if you eat lots of fruits and veggies you are getting enough and don't need to supplement. If you look at the label on most supplements, it's not nearly as much as in a banana or potato. The label I looked at when I was thinking about getting it for my husband only listed 99 mg per serving.

For the person who questioned needing potassium, it helps lower blood pressure and counteracts some of the excessive sodium in the foods we eat. If however, you have issues with low blood pressure naturally, you shouldn't focus on getting it though.

schwarzaj

coconut water, it has way more than bananas, try to find the unsweetened kind

skylersnanna

Sunflower seeds - 1 oz = 200mg of Potassium
Sunflower seeds were used by native American Indians as a diuretic for several ailments. Today, as food rich in potassium, they are also recommended for high blood pressure or for other cardiovascular problems.

The seeds contain a ratio of a least 325 mg potassium to 1mg of sodium. A very good natural diuretic, and if you take diuretics they will help replace lost potassium.

As an extra bonus, sunflower seeds contain phytosterols, polyunsaturated fats, linoleic acid, and vitamin E. All essential nutrients to help fight cholesterol levels.

Sunflower seeds are eaten as a snack, rather than added to recipes. Beware though if you are thinking to munch on them. They are very high in saturated fat so if you are watching your weight, eat sparingly.

BoresEasily

Almonds
Milk
Carrots
Strawberries

As for potato it has to be baked with skin. That's where the potato has a high potassium count.

rsmgglen

The foods others have mentioned have high potassium. You can find tables with the potassium content of different foods at www.highpotassiumfoods.org. Beans, many vegetables, and fruits (especially dried fruits) have good potassium content. The table on beans is at http://www.highpotassiumfoods.org/high-potassium-foods/high-potassium-foods-legumes-beans-table.

isislc

As EKarma put it, you really need to be careful with how much Potassium you're taking. I used to eat a lot of bananas and I started having heart problems and was accused by my doctor of taking diuretics when I really wasn't. Here is some info about the effects of Potassium:

Potassium is fundamentally involved in a massive amount of body processes, such as fluid balance, protein synthesis, nerve conduction, energy production, muscle contraction, sunthesis of nucleic acids and control of heartbeat.In many of its roles, potassium is opposed by sodium, and the two positive ions are jointly balanced by the negative ion, chloride.

Functions of Potassium in the body

=== Regulates heart function ===
=== Reduces blood pressure ===
=== Essential for protein and nucleid acid synthesis ===
=== Required for normal fluid balance ===
=== Fundamental for normal nerve and muscle function ===
=== Converts glucose into glycogen (muscle fuel) ===
=== Important role in kidney function ===
=== Helps lungs eliminate carbon dioxide ===
=== Needed to maintain acid/alkali balance ===

As the heart is a large muscle that is continually, rhythmically contracting, potassium is extremely important to proper heart function. Since it also controls the creation of glycogen (used by muscles for fuel) from glucose (blood sugar), it also controls the muscular fuel supply.

Hyperkalemia is an excess of serum potassium. Most potassium in the body (98%) is found within cells; only a small amount usually circulates in the bloodstream. The balance of potassium between the cells and the blood is critical to the body. It affects the way the cell membranes work and governs the action of the heart and the pathways between the brain and the muscles. If you have excess potassium in the blood, it is usually excreted by the kidneys. However, the levels can get too high if your kidneys aren't working right, which is the most common cause of hyperkalemia. Another cause is damaged cells' releasing potassium into the bloodstream faster than even normal kidneys can clear it. Medications or diet may also affect the amount of potassium in the blood. Hyperkalemia is a serious condition that must be treated promptly.

Signs and Symptoms

=== Fatigue ===
=== Weakness ===
=== Tingling, numbness, or other unusual sensations ===
=== Paralysis ===
=== Palpitations ===
=== Difficulty breathing ===

What Causes It?

Hyperkalemia has many causes, including the following.

=== Kidney problems ===
=== Too much acid in the blood, as sometimes seen in diabetes ===
=== Diet high in potassium (bananas, oranges, tomatoes, high protein diets, salt substitutes, potassium supplements) ===
=== Trauma, especially crush injuries or burns ===
=== Addison's disease ===
=== Certain medications ===

Drug Therapies

Prescription

=== Insulin-moves potassium from the bloodstream back into cells; various side effects ===
=== Sodium bicarbonate-moves potassium from the bloodstream back into cells; various side effects ===
=== Beta agonists-move potassium from the bloodstream back into cells; various side effects ===
=== Diuretics-cause potassium excretion from kidneys; various side effects ===
=== Binding resins-promote potassium/sodium exchange in gastrointestinal system; various side effects ===


Read more: http://wiki.answers.com/Q/What_effect_does_too_much_potassium_have_on_your_body#ixzz18chXz04z

pauldbarnhart

I agree with those that say to stay away from the supplements. Like most minerals - you don't need to overdo it on potassium, as it can have negative effects.

The positives of potassium are well known. Researchers claim that 3500 mg/day is appropriate to obtain the health benefits, but also caution against having too much (as shown above, it can have negative effects).

So, what should you do? For years, we've heard that we should eat our fruits and veggies. There's a reason for that - if we choose the right foods, we'll get the minerals we need. So - we should be eating five servings of fruits and veggies a day. Do the reasearch, and make sure you're getting the right veggies (5 servings of grapes won't do the trick). You need some green veggies in the mix - but don't count on iceberg lettuce giving you a lot of nutrition.

Again, many nutrition labels don't show the potassium count - you'll have to do the research to find out what to eat to get the potassium.