Potassium!?

DietingMommy08

I need A LOT more potassium in my diet.

Any suggestions? I really dont wanna take a vitamin to get it.

NoAdditives

Potatoes, bananas. A lot of fresh fruits and vegetables have high levels of potassium. You can do a quick Google search and you'll find lists of them.

DietingMommy08

Thhhank you. :flowerforyou:

EmMul

Coconut water has a lot of potassium.

ShannonMpls

You're probably getting more than you think. US nutrition labels do not require potassium to be listed, so many items in the database say 0 mg or N/A despite containing potassium.

Eat whole foods and plenty of fruits and vegetables and you're likely meeting the daily recommended amount.

It's not recommended to supplement potassium unless you're under the supervision of a doctor. It can be dangerous if you take too much in a supplement.

sapalee

I've been upping my amount as well, still have a way to go. Set one of your columns to track to Potassium and you'll learn the foods you normally eat that have more. I've been surprised by a lot. Zuchinni and sweet potatos both had more than bananas. Seems like all fruit and veg has it in some amount. I did just pick up a supplement but it's only 90, I get more than that from some strawberries. I've decided to up my coconut water as well, read the labels though, one brand has almost twice as much as the other.

sapalee

walnuts and eggs have a surprising amount

NoAdditives

You're probably getting more than you think. US nutrition labels do not require potassium to be listed, so many items in the database say 0 mg or N/A despite containing potassium.

Eat whole foods and plenty of fruits and vegetables and you're likely meeting the daily recommended amount.

It's not recommended to supplement potassium unless you're under the supervision of a doctor. It can be dangerous if you take too much in a supplement.

I've also heard that unless you're a serious athlete you don't need as much as you assume you do.

My husband was telling me this (I don't remember why we were talking about potassium needs) and I mentioned that pregnant women need a lot. And he said, "You're an athlete when you're pregnant", which almost made me cry because it was so sweet.

DietingMommy08

I've been upping my amount as well, still have a way to go. Set one of your columns to track to Potassium and you'll learn the foods you normally eat that have more. I've been surprised by a lot. Zuchinni and sweet potatos both had more than bananas. Seems like all fruit and veg has it in some amount. I did just pick up a supplement but it's only 90, I get more than that from some strawberries. I've decided to up my coconut water as well, read the labels though, one brand has almost twice as much as the other.

yea one of my columns says potassium too and thats why ive started to say that im not even getting half of what i need

grayyoung84

You're probably getting more than you think. US nutrition labels do not require potassium to be listed, so many items in the database say 0 mg or N/A despite containing potassium.

Eat whole foods and plenty of fruits and vegetables and you're likely meeting the daily recommended amount.

It's not recommended to supplement potassium unless you're under the supervision of a doctor. It can be dangerous if you take too much in a supplement.

Agreed!
I wouldn't worry about Potassium.
and Yes supplementing Potassium can be dangerous.

LoserCruiser

I got really ill a few years ago from low potassium so I do try to get in more! Some of my choices are potatoes, bananas and cantelope!

kokaneesailor

Real maple syrup...

www.mi-maplesyrup.com/Information/info_maplenutrition.htm

hope516

spinach and asparagus

cyclerjenn

Dates, Figs, Apricot, beans, and lentils. You can find a list of items if you just google high potassium foods.

CallieDerenthal

I got really ill a few years ago from low potassium so I do try to get in more! Some of my choices are potatoes, bananas and cantelope!

watermelon too!

laurastrait21

Look up a list of high potassium foods. But it is hard to find out exactly how much you are getting since it's not required for labelling. There is a lot of interesting research on "flip-flopping" our sodium and potassium ratios in terms of health outcomes but messing around with electrolytes is a little scary.

sjv1966

Celery! Strange but true. Plus bonus -- almost no calories.

nemsmom

http://potassiumrichfoods.com/potassium-rich-foods-list/


This site has a good start on a list! I have to keep my levels up because of HypoKalemic (low potassium) Periodic Paralysis.

You can make a smoothie with spinach and strawberries, it tastes great. I use 2 cups spinach, 1 cup strawberries, and 2 tablespoons honey. I have to go to my recipes then I will come back and tell you how much potassium is in it.... okay I looked it up 1403!

PLUMSGRL

Supplementing potassium (K+) is very difficult...99mg (average dose over the counter) is really low since prescription doses are in mEq...ruffly speaking 1mEq of K+ = 1000mg. Lowest prescription dose I've seen is 5 mEq. Potassium is prescribed to people who have to be on potassium waisting diuretics (side affect).
Potassium is very vital electrolyte for muscle/nerve conduction (sodium/potassium pump). When you see people saying they over did it with sodium (as in weight gain) and trying to "flush" it out with water, what really happened is an imbalance with the sodium/potassium pump (higher amount of sodium in the cell brings more water into it) . Increasing the amount of potassium drives the water out of the cell.
Potassium is found in all meat (eggs and milk products too), green veggies, beans (esp. dark hues), potatoes, bananas, apricots,
ect. Google foods with high amount of potassium for more info.

orangecrayon

Okay, I have recently discovered this: BASIL LEAVES! I add them to my tortilla pizzas, to my pasta, to a lot! Loads of potassium, for like 1 calorie! They are AMAZING! And they make things taste good. Why not? (Get the fresh ones from the grocery store.)

TitanGM

Sweet potatos!
Cherry tomatoes & Tomatoes.
Lean red meats.

and search in google for "Nu-Salt substitute" I personally use it, because 1/6 of a Tbs. has more than 500mg of Potassium!

Karalopolous

Also chicken, milk, peas, and the EAS thing that I drink

siberianex

I had the same issue so I found this list:

Foods with Potassium Serving Size Potassium (mg)
Apricots, dried 10 halves 407
Avocados, raw 1 ounce 180
Bananas, raw 1 cup 594
Beets, cooked 1 cup 519
Brussel sprouts, cooked 1 cup 504
Cantaloupe 1 cup 494
Dates, dry 5 dates 271
Figs, dry 2 figs 271
Kiwi fruit, raw 1 medium 252
Lima beans 1 cup 955
Melons, honeydew 1 cup 461
Milk, fat free or skim 1 cup 407
Nectarines 1 nectarine 288
Orange juice 1 cup 496
Oranges 1 orange 237
Pears (fresh) 1 pear 208
Peanuts dry roasted, unsalted 1 ounce 187
Potatoes, baked, 1 potato 1081
Prune juice 1 cup 707
Prunes, dried 1 cup 828
Raisins 1 cup 1089
Spinach, cooked 1 cup 839
Tomato products, canned sauce 1 cup 909
Winter squash 1 cup 896
Yogurt plain, skim milk 8 ounces 579

jb_2011

Many entries in the MFP database do not include potassium. Do the research and edit entries if you need to.

8 oz of low sodium V-8 juice has well over 800 mg.

Here's some info and a great chart for potassium counts in foods:

www.krispin.com/potassm.html

jem33199

You're probably getting more than you think. US nutrition labels do not require potassium to be listed, so many items in the database say 0 mg or N/A despite containing potassium.

Eat whole foods and plenty of fruits and vegetables and you're likely meeting the daily recommended amount.

It's not recommended to supplement potassium unless you're under the supervision of a doctor. It can be dangerous if you take too much in a supplement.

^ This.

When I first joined MFP, I was very concerned about potassium because it appeared I was so low. Then I learned that US nutrition labels do not require it to be listed. Therefore, we are getting more than we know. That was good news.

The bad news for me is that I found out from my physician that I, in fact, was low in potassium. The moral of the story is to have a quick blood test to determine if you are low. If not, then you are probably getting enough from all the yummy fruits and veggies you are eating!

DietingMommy08

Thank you..

My calfs are constantly tensing up and it hurts like hell. Lol.

My doctor told me I need more potassium.

I eat a banana a day but its gonna take more then that. "/

UsedToBeHusky

Low sodium canned tomatoes, dried beans (ie turkey chili Om nom) orange juice, cabbage.

I use a low-sodium tomato paste and frozen vegetable soup mix and make a tomato soup that will give you about 2,000 g. You can't really buy an over-the- counter potassium tablet worth the time to swallow it.

hippietofugirl

AVOCADOS!!! They have a sh-ton of potassium, like way more than bananas. Spread half of one on toast or just eat it raw, they are delicious.

mhotch

If you are eating a healthy diet and you are not taking diuretics, I would not worry about it. Potassium is not always included in NI. If you start fretting about every electrolyte that your body needs you will burn out. Just keep your diet healthy. Your body will take care of itself.