Potassium

katemarjoram
katemarjoram Posts: 203
edited September 2024 in Food and Nutrition
So MFP says I should be getting 3500mg of potassium per day but I seem to be only eating 500-800mg a day. What does potassium do for the body and do I need to be getting more of it? If so what on earth contains high amounts of potassium? My diary is open if anyone wants to look at it in order to advise me.

Replies

  • Fernandomike
    Fernandomike Posts: 95 Member
    Nanas, taters, o.j.
  • AKosky585
    AKosky585 Posts: 607 Member
    fresh spinach has high amounts too...most items do not have potassium amounts on their lables, however they do have some it the food. Fruits and veggies are great sources :) Some meats have decent amounts too!
  • Aeriel
    Aeriel Posts: 864 Member
    Oranges, berries, cucumber, sweet potato, squash. Pork is a good meat source. Search the internet and you can get a good list. Potassium and sodium control the flow of fluid in and out of cells. So it you have high sodium, you need high potassium so you don't retain water. By keeping the levels balanced, you are less likely to retain water.
  • katemarjoram
    katemarjoram Posts: 203
    Nanas, taters, o.j.

    I am hanging out for a banana but they are nearly impossibly to get in Australia at the moment because Cyclone Yasi totally destroyed virtually all the plantations. If you can find them they are about $12 per kilo.

    I thought I had my fruit and vegie intake about right but maybe I need to reassess that area of my diet????

    I don't generally eat a lot of red meat and struggle to eat pork after having lived in Germany during the Mad Cow era where pork products reigned supreme.
  • phoebetf
    phoebetf Posts: 5
    Fresh fruits and veggies all contain some amount of potassium, I think sometimes the nutritional label just doesn't show it... But for me, here's a list of food that I take in to boost my potassium intake:

    -dried apricots
    -sushi nori (seaweed)
    -Campbell's V-plus (choose the low sodium high fibre kind)
    -salmon
    -tuna
    -tomatoes
    -potatoes and sweet potatoes (these contain pretty considerable amount of potassium)
    -spinach
    -papaya
    -banana
    ...and the list goes on.

    Potassium plays an important role in muscle contraction and nerve transmission. Potassium is involved in the storage of carbohydrates for use by muscles as fuel. It is also important in maintaining the body's proper electrolyte and acid-base (pH) balance. The symptoms of potassium deficiency include muscle weakness, confusion, irritability, fatigue, and heart disturbances. Athletes with low potassium stores may tire more easily during exercise, as potassium deficiency causes a decrease in glycogen (the fuel used by exercising muscles) storage. (http://www.whfoods.com/genpage.php?tname=nutrient&dbid=90)

    So as long as you're eating a balanced diet with fruits and veggies and lean protein (fish, especially), I think you should be fine =)
  • amysambora
    amysambora Posts: 219
    I just bit the bullet a couple of weeks ago and started buying bananas again! They're readily available at the supermarkets where I am, and even though they're $13 a kilo I was craving them like crazy. Must have been running low on potassium! So yeah, it's expensive but I love them too much to stop having them :)
  • myukniewicz
    myukniewicz Posts: 906 Member
    as many others have already stated, potassium is very important. it aids in the fluid movement in between cells and helps muscles contract...

    i track my potassium on here, and i take a potassium supplement every day.

    foods that are high in potassium are...
    potatos
    zucchini
    orange juice
    spinach
    soy milk
    tomatos
    berries
    ect.
    ect.
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