Potassium

savannahgro
savannahgro Posts: 113 Member
edited October 5 in Health and Weight Loss
Hi!

Since around Halloween I really began to notice that my legs KILL me. They almost feel like they are going to cramp up, but never do. I am on my feet all day at work but I drink TONs of water (I don't log), one coffee a day and alcohol on the weekends. This being said, I don't think it's due to dehydration.

Some friends at work have lead me to believe that I could have a potassium deficiency. So I looked through my diary and started to track my potassium levels on a daily basis. Low and behold, I suck at intaking potassium! I want to eat more but need some help. Are there any options that are low in calories and/or carbs? I know all about bananas and have heard that baked potatoes with the skin on are the best thing for you. Any help on what I could eat on a semi regular basis so I can get this regulated without having to take supplements would be much appreciated!

Thanks in advance =)

Replies

  • k9hrd
    k9hrd Posts: 351 Member
    Bump. Me too!
  • heyghoge
    heyghoge Posts: 153 Member
    fish and beans. broccoli's an easy one.

    http://www.whfoods.com/genpage.php?tname=nutrient&dbid=90
  • cycle_queen
    cycle_queen Posts: 49 Member
    I get leg spasms at night and people tell me that it is due to potassium as well. Not sure if it's true? I would certainly speak to your doctor about it.
  • RonSwanson66
    RonSwanson66 Posts: 1,150 Member
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  • rockerbabyy
    rockerbabyy Posts: 2,258 Member
    brussels sprouts, the majority of squashes... (205 grams of roasted winter squash is like 896mg).
    fage greek yogurt has 380mg per cup, cottage cheese, coffee, pears.
    just from going through my diary the past few days :)
  • DakotaKeogh
    DakotaKeogh Posts: 693 Member
    Poultry. Chicken in particular. And Lentils are you BFF on this subject. It's one I struggle with too. Bananas are a great source. But also a belly fat cause. Really, the more lentils you can get to the better. Also, red potatoes.
  • Hoosier_born
    Hoosier_born Posts: 127
    Hi there,
    If you can get a blood test to check your potassium level, it should be roughly be: 3.5 to 4.5 mmol/L If you're below this, the blood test would be a good indicator.
    Also, it's good to see how your other electrolytes are going.
    Potassium is a really important electrolyt, one of the most important in the body. But usually when it comes to the sort of issue you are talking about, it's more related to magnesium or protein deficiency.

    Good luck, hope this helps.
  • lilah808
    lilah808 Posts: 60
    Vitacoco or other coconut water has at least twice as much potassium as a banana. An 11oz Vitacoco has 60 calories, and when cold, is very refreshing. I drink one after every workout because it has tons of electrolytes, way more than gatorade and it's 100% natural. :smile:
  • AI1108
    AI1108 Posts: 488 Member
    I'm also pretty bad at it so I've consciously been trying to add it in. Typically you should be getting more potassium than sodium.

    A lot of fruits and veggies are high in potassium... spinach, avocados, peppers, grapes, raisins, plums, ...

    Also coconut water and v8 low sodium are high.

    You could try googling it.. I think there are lists out there ranking high to low potassium foods.
  • Heather_GodsWonderWoman
    Heather_GodsWonderWoman Posts: 70
    Potassium: The Sources
    Citrus fruits like oranges and grapefruits. One cup of orange juice contains 500mgs.
    Fish, especially halibut, tuna and flounder (all contain 400mg+ per serving)
    Beets, 1 cup of beets is approximately 15% of your daily potassium dose
    Bananas each contain 450mg of potassium
    Tomato or prune juice
    Honeydew melons
    Lima beans, 1 cup contains 1000mgs
    Baked potatoes contain nearly 900mgs

    Copied from Dr. Oz. I am trying to get more Potassium too! This list really helped me.
    Heather
  • Jorra
    Jorra Posts: 3,338 Member
    Milk, tomatoes, potatoes, almonds, and leafy greens.

    Remember that most foods don't list potassium on the label, so you get more than your think. Have a doctor confirm your ideas.
  • SeaSiren1
    SeaSiren1 Posts: 242 Member
    It could be potassium, but you may want to try magnesium as a supp. I know many a bodybuilder who use it and it works, muscles seizing while lifting is horrid. With me it help my RLS, this after I went years assuming it was potassium.
  • thefifthvalue
    thefifthvalue Posts: 93 Member
    You could start taking a multivitamin. Mine has 25% the daily value in it.

    Other good sources that I normally go for are spinach and cashews (although cashews are high in calories). Also Yoplait light yogurt has 250 mg, and is only 100 cals! Not sure about other yogurts.
  • paulaGetshealthy
    paulaGetshealthy Posts: 464
    ORANGE JUICE. Haha, it's how I get my potassium. It is loaded with the stuff!
  • jb_2011
    jb_2011 Posts: 1,029 Member
    Check out this chart for good info on potassium.

    www.krispin.com/potassm.html

    Please note that many, many entries on MFP database do not include potassium content. I've had to make lots of changes to the entries that I use in order to include it. I try to reach 4,000 a day.

    Do not use potassium supplements, get it from foods only. Eat more vegs and beans, and learn to love low-sodium V8.
  • savannahgro
    savannahgro Posts: 113 Member
    Thanks everyone!

    I guess I need to work on getting a new doctor because I hate mine and then start working these foods into my diet on a regular basis because I love most that have been suggested!!
    As for the sodium, I loooveee salty foods but have cut out adding salt to all of my meals.
    I will have to look into coconut water because while I hate drinking my calories, this could be a better option!
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