Potassium - How to get 4g a day without a supplement?

mrpurdy

Another vote for coconut water, here! It's the best for re-hydrating after a difficult workout, too!

EccentricDad

Is it possible you are low in serotonin? Deficiencies include overreacting to stimulus, paranoia, lack of self esteem, lack of rational emotion and unexplained fears. Your emotional hyper sensitivity may be due to a lack of the calming affect of this neurotransmitter. L-Tryptophan a building block which naturally comes from protein sources like cottage cheese, non fat dry milk chicken, turkey with skin, soybeans, almonds, pumpkin seeds, orange juice and toasted wheat germ.

I recall you saying you had an issue with dairy and legumes so maybe these lacking in your diet are not helping.

Running is known to produce enkephalins, which causes the runners high, and deficiency in enkephalins causes feelings of inferiority, inadequacy and low self worth. You can improve your enkephalins with the building block L/D Phenylalanine

Just based upon how you feel many times in posts, personally attacked and belittled, I thought I would mention these. :flowerforyou:

Most of my posts I just wear my heart on my sleeve and attract the "boys don't cry" crowds. People who are raised with "tough loving" parents grow up to give everyone "tough love" when they perceive them being what their parents told them is the sign of weakness. Trust me, I have lots of love in my life and I don't need any Serotonin; but thank you for your help anyways. I'm just a sensitive, people loving, happy go lucky, and naive young male who often gets called "gay if he wasn't married" because I am in tune with my emotional side (unlike most men).

But back to the potassium! Being over-sensitive to light and sound is a bit of a drag and with my potassium being under 2g and the daily required being upped to 3.5g for adult women and to 4.8g for adult men, I'm willing to give this a shot.

Thanks again :flowerforyou:

lyttlewon

Well unless you are talking about your nervous system, potassium isn't specifically a brain building chemical. Potassium is essential for the proper functioning of the heart, kidneys, muscles, nerves, and digestive system. Maybe I misunderstood what you mean by "hypersensitivity" in your original post. We all have to build our neurotransmitters from our diet regardless of how "happy" our lives are. Good luck.

EccentricDad

Well unless you are talking about your nervous system, potassium isn't specifically a brain building chemical. Potassium is essential for the proper functioning of the heart, kidneys, muscles, nerves, and digestive system. Maybe I misunderstood what you mean by "hypersensitivity" in your original post. We all have to build our neurotransmitters from our diet regardless of how "happy" our lives are. Good luck.

I put a link in my OP First Post. Read the blog entry attached. I have sensory sensitivity and food sensitivity; I just figured having a sensitive demeanor (not moody or sobbing over-emotional; just subjectively minded instead of objectively) was another natural trait.

EccentricDad

Thank you everyone who replied, I think I have what I needed. :flowerforyou:

trtmom

V8 Juice!!

possibri

Well unless you are talking about your nervous system, potassium isn't specifically a brain building chemical. Potassium is essential for the proper functioning of the heart, kidneys, muscles, nerves, and digestive system. Maybe I misunderstood what you mean by "hypersensitivity" in your original post. We all have to build our neurotransmitters from our diet regardless of how "happy" our lives are. Good luck.

Potassium is directly related to the firing of neurons... so while it isn't a "brain building chemical" it is indeed crucial to brain function. When a neuron fires that is the work of the sodium-potassium pump, which is why we need to have them in balance, too much/too little of either causes our brain to work less efficiently.

http://en.wikipedia.org/wiki/Na+/K+-ATPase#Function
http://highered.mcgraw-hill.com/sites/0072495855/student_view0/chapter2/animation__how_the_sodium_potassium_pump_works.html


Also, I'm finding that Yukon Gold potatoes are an amazing source of potassium, along with celery, kiwi, and avocado. I believe certain meat also has a decent amount of potassium (just so you aren't forced to get it solely from veggies)

http://www.livestrong.com/article/83030-meats-high-potassium/


I have also been working hard on upping my potassium intake, and still usually find myself under the recommended amount, so you might be forced to eat more veggies AND take a supplement. Good luck! =]]

EDIT: Also, it's been mentioned that MFP food entries don't always have the potassium listed even though there is potassium in the item, so it could be that you're low, but not as low as you think, simply because not all of it is getting logged!

chrisbcats

Here is a list of foods and their potassium count: http://www.algaecal.com/potassium-foods-list.html

I have the same situation as you. I need to reach my daily value of potassium without increasing my sugar intake. I've been tracking my potassium intake and as close as I can get is about 48% of my DV.

I'm very new at this, but I'm learning to balance every carb with a protein. So a high potassium snack for me is:
Green non fat plain yogurt w/ small box of california raisins.

And thanks to kfbayard I'm going to try a new breakfast smoothie:
Coconut water (frozen into cubes) blended with spinach leaves and non fat plain Greek yogurt. I will tell you how it taste

taylor5877

Lean meats also have a lot of potassium. I easily get 4g/day on average, but I eat more than most. You're welcome to browse my dairy.

lyttlewon

Well unless you are talking about your nervous system, potassium isn't specifically a brain building chemical. Potassium is essential for the proper functioning of the heart, kidneys, muscles, nerves, and digestive system. Maybe I misunderstood what you mean by "hypersensitivity" in your original post. We all have to build our neurotransmitters from our diet regardless of how "happy" our lives are. Good luck.

I put a link in my OP First Post. Read the blog entry attached. I have sensory sensitivity and food sensitivity; I just figured having a sensitive demeanor (not moody or sobbing over-emotional; just subjectively minded instead of objectively) was another natural trait.

I don’t know why I am putting so much effort into this, other than nothing drives me battier than spurious research.

What is your y=f(x) equation?

Y=hypersensitivity.
X that influences hypersensitivity=brain
x that influence brain=neurotransmitters
x that influences neurotransmitters=Serotonin (GABA might also be one of yours but serotonin matches your description better)
x that influences Serotonin=L-Tryptophan

Foods that contain L-Tryptophan
Food - potassium content
One small orange (237mg) or one-half cup of orange juice (236mg)
Three ounces of roasted turkey, dark meat (259mg)
One cup of 2 percent white milk (377mg)
One cup of low-fat (2 percent) cottage cheese (217mg)
One cup of wheat germ (1026mg)
Almonds 100g ( 705mg)
Pumpkin seeds 100g (919mg)
Soymilk (343mg)

You notice how all of these foods are high in potassium? The answer is, WHO CARES? We already know that potassium doesn’t directly influence mood function, but L-Tryptophan does!

EccentricDad

Well unless you are talking about your nervous system, potassium isn't specifically a brain building chemical. Potassium is essential for the proper functioning of the heart, kidneys, muscles, nerves, and digestive system. Maybe I misunderstood what you mean by "hypersensitivity" in your original post. We all have to build our neurotransmitters from our diet regardless of how "happy" our lives are. Good luck.

I put a link in my OP First Post. Read the blog entry attached. I have sensory sensitivity and food sensitivity; I just figured having a sensitive demeanor (not moody or sobbing over-emotional; just subjectively minded instead of objectively) was another natural trait.

I don’t know why I am putting so much effort into this, other than nothing drives me battier than spurious research.

What is your y=f(x) equation?

Y=hypersensitivity.
X that influences hypersensitivity=brain
x that influence brain=neurotransmitters
x that influences neurotransmitters=Serotonin (GABA might also be one of yours but serotonin matches your description better)
x that influences Serotonin=L-Tryptophan

Foods that contain L-Tryptophan
Food - potassium content
One small orange (237mg) or one-half cup of orange juice (236mg)
Three ounces of roasted turkey, dark meat (259mg)
One cup of 2 percent white milk (377mg)
One cup of low-fat (2 percent) cottage cheese (217mg)
One cup of wheat germ (1026mg)
Almonds 100g ( 705mg)
Pumpkin seeds 100g (919mg)
Soymilk (343mg)

You notice how all of these foods are high in potassium? The answer is, WHO CARES? We already know that potassium doesn’t directly influence mood function, but L-Tryptophan does!

Uh, say what? My x y huh?
Look, I am just tired of being overwhelmed with my senses. My mood is just fine. I don't need a self medicated ssri, my moods aren't a problem (minus the fact I hate tough minded insensitive people and will fight them over the internet). So what you are perceiving as a mood disorder is really just me taking a deliberate stand against bullying (until I get ganged up on). Wanna fix my problems and use your science degree? Fix my extreme sensitivity to light and sound through diet. Can't leave house without sunglasses and can't go to noisy places because I pick up every single sound and it drives me bonkers.

jaygreen55

Low sodium V8. It has 900 mg of Potassium per 8 oz because it has Potassium chloride added to make up for the lack of salty flavor. You can also buy a salt substitute called No-Salt which is pure potassium chloride. It tastes similar to salt with a slightly metallic taste and can be sprinkled on food instead of salt. I especially like it on tomatoes,cucumbers and hard boiled or scrambled eggs.

Both are relatively inexpensive

jaygreen55

...

mitch16

Potatoes are very high in potassium--it's mostly in the skin so make sure you're eating that.

Winter squash, dried apricots, lentils... All good, too.

Sixalicious

Interesting post. Thanks for sharing.

autumnk921

Try the Bolt House Farms Juices - I can't remember which one specifically that has tons of potassium in but all of them have a good amount per serving. You can go to the website and check the nutrients out on there. They don't taste bad either.

http://bolthouse.com/our-products


I hope this helps some. Best of luck to you!!

BlackTimber

High potassium foods

Apricots
Artichokes
Avocados
Bananas
Beets
Brussels sprouts
Chard
Dates
Greens (beet, collard)
Honeydew melon
Nectarines
Okra
Oranges/orange juice
Parsnips
Potatoes
Prunes/prune juice
Pumpkin
Sweet potatoes
Spinach
Tomatoes/tomato juice
Vegetable juice

BlackTimber

Food: Potassium (milligrams)

Potato, baked including skin, small 738

White beans, ½ cup 595

Yogurt, nonfat, plain 579

Sweet Potato, baked with skin, medium 542

Orange juice, 1 cup 496

Halibut, cooked, 3 ounces 490

Soybeans, cooked, ½ cup 485

Cod, cooked, 3 ounces 439

Banana, 1 medium 422

Spinach, cooked, ½ cup 370-419

Tomato sauce, ½ cup 405

Milk, skim, 1 cup 382

Apricots, dried, ¼ cup 378

Soy milk, 1 cup 372

Kidney beans, cooked, ½ cup 358

BlackTimber

Here’s some easy ways to pump up your daily potassium:

Pour an 8-ounce glass of orange juice at breakfast to begin your day with a potassium boost.
Add leafy greens to all your sandwiches. Spinach in particular is a potassium dynamo!
Add dried apricots to your mid-morning yogurt for a one, two (apricots and dairy) potassium punch.
Have bean soup with your lunchtime sandwich for a warm way to enjoy your potassium.
Baked regular or sweet potatoes are potassium powerhouses on your dinner plate

BringingSherriBack

V8 juice
bananas
orange juice
potatoes

HeatherSLosinIt

I take a supplement. You can find a basic one at Walmart for 1.98 for a 60 day supply. The one I take is a natural water pill. No caffeine etc and helps with water retention, which is a problem for me.

julieh391

I take a supplement. You can find a basic one at Walmart for 1.98 for a 60 day supply. The one I take is a natural water pill. No caffeine etc and helps with water retention, which is a problem for me.

What are you taking?

Brianabomb

Bump- to re read at a later time.

raeleek

Low sodium V8! I drink it daily and it has helped me a lot with muscle cramps and mild dizziness.

esheri168

Also, adzuki beans - 1224 mg in a cup! You can get them in an Asian store that sells chinese products. They're the red beans that chinese desserts are also made from.

robinschwalb

thank you for the post on potassium.

SanteMulberry

I read something that people who has sensory over-stimultation (overwhelmed easily by noise, lights, sounds, tastes, etc), sensitive temperament, and hyperactive tendencies not only benefit from a low sugar and sodium diet, but they also benefit from getting enough Potassium because of an odd imbalance due to genetics. They said that if all "-caine" drugs don't do much to you without huge doses (like novacaine at the dentist office) then you likely have this form of sensitivity that could benefit from increasing Potassium. So I thought "what the hell, might as well try" and now I'm on an adventure to get Potassium in my diet.

According to the World Healthiest Foods website, legumes and green veggies are the best ways to do it. But I can't eat legumes (they wreck havoc in my stomach - except PB but that's expected since it is the lowest with resistant starches) and dark green veggies are difficult to eat EVERY DAY (but bananas aren't)....

So I need to know, does anyone know any good ways to get Potassium up on a budget without taking supplements (though I will consider this venue too because it may be my only option)?

Link to World Healthiest Foods About Potassium:
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=90

Link to study for credibility:
http://stephaniesarkis.com/blog/?p=156
(note: she has a ph.d so looks legit to me)

Actually, white potatoes are one of the best sources. About 900 mg. per 100 grams of potato.

Annie_01

I use V8 juice...900mg per 8oz. My other main source...baked potatoes.

SanteMulberry

Well unless you are talking about your nervous system, potassium isn't specifically a brain building chemical. Potassium is essential for the proper functioning of the heart, kidneys, muscles, nerves, and digestive system. Maybe I misunderstood what you mean by "hypersensitivity" in your original post. We all have to build our neurotransmitters from our diet regardless of how "happy" our lives are. Good luck.

I put a link in my OP First Post. Read the blog entry attached. I have sensory sensitivity and food sensitivity; I just figured having a sensitive demeanor (not moody or sobbing over-emotional; just subjectively minded instead of objectively) was another natural trait.

I don’t know why I am putting so much effort into this, other than nothing drives me battier than spurious research.

What is your y=f(x) equation?

Y=hypersensitivity.
X that influences hypersensitivity=brain
x that influence brain=neurotransmitters
x that influences neurotransmitters=Serotonin (GABA might also be one of yours but serotonin matches your description better)
x that influences Serotonin=L-Tryptophan

Foods that contain L-Tryptophan
Food - potassium content
One small orange (237mg) or one-half cup of orange juice (236mg)
Three ounces of roasted turkey, dark meat (259mg)
One cup of 2 percent white milk (377mg)
One cup of low-fat (2 percent) cottage cheese (217mg)
One cup of wheat germ (1026mg)
Almonds 100g ( 705mg)
Pumpkin seeds 100g (919mg)
Soymilk (343mg)

You notice how all of these foods are high in potassium? The answer is, WHO CARES? We already know that potassium doesn’t directly influence mood function, but L-Tryptophan does!

It is important to note that some people have trouble converting L-Tryptophan to 5-HTP (the precursor of serotonin) and they will need to take a 5-HTP supplement. It is available at most health food stores. The store employees will be able to guide you to a reliable manufacturer. BUT, it is very important that you NOT take 5-HTP while taking SSRIs (Selective Serotonin Reuptake Inhibitors--like Prozac) as you can get too much serotonin that way.

SanteMulberry

Low sodium V8! I drink it daily and it has helped me a lot with muscle cramps and mild dizziness.

Yes, it is a low-cal, low-sugar source of potassium! The problem I have with it is that I would love it if they packed it in glass instead of plastic bottles or plastic-lined metal cans. The acid in the tomato juice accelerates the leaching of plastisizers into the tomato juice and they act as estrogenic compounds in the body. :frown: