Need more potassium

Chandibari
Chandibari Posts: 13 Member
in Food and Nutrition
I have hypertension so I really need to boost my potassium intake each day. I just joined MFP on Wednesday (Apr 11) and I couldn't believe how low in potassium most of the foods I'm eating are, including bananas and prune juice. Any suggestions for foods that are really high in potassium? Something that's greater than 800mg but still low in carbs would fit my profile perfectly.

Replies

  • FlaxMilk
    FlaxMilk Posts: 3,452 Member
    I'm not sure on the carbs, but low sodium V8 has about 26% DV of potassium. I've started making room for one serving a day most days.
  • cmriverside
    cmriverside Posts: 34,420 Member
    Potassium is not a requirement in labeling, therefore the database is lacking in Potassium entries..

    Mostly fruits and vegetables are high in Potassium. If you eat a varied diet with plenty of fruits, vegetables, lean meat and dairy, you are probably getting plenty. Potassium deficiency is really rare in developed countries.
  • Katbaran
    Katbaran Posts: 605 Member
    I had the same problem with low potassium. I tried all kinds of foods--potatoes, (in moderation) tons of mushrooms, oranges and orange juice. I finally went back to the doctor and she prescribed a potassium supplement. It works like a charm and I don't have to eat as many foods or try to find enough each day to get enough potassium. Natural is always better, but with hypertension, don't fool with it. Take a supplement if you need it. Low potassium, over time can effect your heart.
  • cmriverside
    cmriverside Posts: 34,420 Member
    Unless you have been told by a doctor to take a supplement, it's not a good idea to supplement Potassium. You can easily unbalance your electrolytes that way. That's why multi-vitamin/multi-mineral supplements have such small amounts of Potassium.

    We get plenty in the U.S. if we eat a varied diet. Too much Potassium is a bad thing.
  • MissCheese
    MissCheese Posts: 195 Member
    Try some green coconut water :)
  • mellabyte
    mellabyte Posts: 193 Member
    Coconut water is a good source of potassium. Vitacoco water has 515mg per serving. Just watch for the ones that are high in sodium since you're hypertensive. (I think Zico is much higher in sodium per serving than Vitacoco and Naked Juice.)
  • Katbaran
    Katbaran Posts: 605 Member
    Ok, the OP stated she has hypertension. Usually that means a blood pressure medication has been prescribed to help lower blood pressure. Many, not all, of them contain a diuretic. That leeches potassium from the body. I agree that one shouldn't just go and get a supplement. Talk to your doctor about just how low it is and if you need to take a supplement. The doc will either tell you not to or exactly what to take or prescribe one.

    Sorry I wasn't clear the first time I posted. I should have explained in more detail why I said what I did.
  • ickybella
    ickybella Posts: 1,438 Member
    Avocado! And they're freaking delicious.

    ETA: or just read this: http://www.healthaliciousness.com/articles/food-sources-of-potassium.php The wonders of google will never cease to amaze me.
  • wiltka
    wiltka Posts: 7
    As a cardio nurse, I get this question all the time. First taking a potassium supplement is always an option IF YOU HAVE BEEN TOLD YOU NEED TO TAKE ONE. HYPERTENSION ALONE IS NOT A REASON TO TAKE POTASSIUM. Ingesting too much potassium can cause arrhythmias so it is important to remain in contact with your pcp on what he wishes for your intake of potassium.

    If you would rather include them in your food, trust me, most people are shocked at how low bananas are in potassium. Here are a list of foods for you we use at our cardiovascular heart center
    1. Tomatoes over 800
    2. Spinach over 800
    3. winter squash over 800
    4. prunes over 800
    5.potatoes over 800 (need to eat the skin)
    6. lima beans over 800

    Again- your electrolytes specifically: potassium, magnesium, and calcium can alter the way your heart is able to function electrically so make sure your pcp wants you on an increassed potassium diet.There are not a ton of foods with over 800mg of potassium but there are a lot of resources of there to incorporate some in to every meal. Google search is great for that.
  • susannamarie
    susannamarie Posts: 2,148 Member
    Be aware that many entries are lacking in potassium -- if a fruit or vegetable comes up with 0 potassium, you may want to use an entry that has it entered. The unstarred entries usually have them.

    If you DO need to boost your potassium, try the low-sodium v8. If you really really need to boost it, try some beet greens, but they're kinda bleh. Potatoes are also quite high in potassium. You could try replacing some other starches with potatoes, but if you do, you should eat the skin as well.

    Good luck -- I track mine because I get miserable muscle cramps if I don't get enough potassium.
  • LottieLou13
    LottieLou13 Posts: 574 Member
    I have the same issue - hypertension and low potassium. My potassium is so low I get the shakes. So...I need more potassium. I was told (I think) that if you take a potassium supplement you should also take a magnesium one at the same time.
  • JadeRabbit08
    JadeRabbit08 Posts: 551 Member
    Copied and paste from this site - http://www.healthaliciousness.com/articles/food-sources-of-potassium.php

    Avocados are great when made into guacamole or in a salad. 100 grams will provide 485mg of potassium or 14% of the RDA. That is 1.1g (32% RDA) in one cup pureed, and 975mg (28% RDA) in a single avocado (201 grams).

    apricots provide 1.9g (53%RDA) of potassium per 100g serving (about 20 dried apricots). Prunes provide 1g (30% RDA) per 100g serving, or 1.4g (40% RDA) per cup.

    Pistachios 100 grams (~3/4cup) will provide 1g (30% RDA) of potassium. Other nuts high in potassium include Beechnuts (29% RDA per 100g), Ginko nuts (29% RDA), Chestnuts (28% RDA), Almonds (21% RDA), Hazelnuts (19% RDA), Cashews (18% RDA), Pine nuts (17% RDA), Coconuts (16% RDA), and Walnuts (15% RDA).

    White beans provide the most potassium with 561mg (16% RDA) per 100 gram serving, 1g (29% RDA) per cup cooked. White beans are followed by Adzuki Beans, Soy Beans, Lima Beans, Pinto Beans, Kidney Beans, Great Northern Beans, Navy Beans, Pigeon Peas, Cranberry (Roman) Beans, French Beans, Lentils, Split Peas, Black Beans, Hyancinth, and finally Yardlong Beans with 539mg (15% RDA) per cup cooked.

    Dates are great as a snack, as an addition to fruits salads, or even savory stews. Medjool dates provide 696mg (20% RDA) per 100 gram serving, or 167mg (5% RDA) in a single date.

    This site has a great chart -

    http://www.highpotassiumfoods.org/
  • tinkermommc
    tinkermommc Posts: 558 Member
    database is missing lots of potassium info. Google potassium rich foods and then just try and eat lots of those but what MFP says isn't right. Good luck :-)
  • Chandibari
    Chandibari Posts: 13 Member
    Thank you! I used to drink that when I was on South Beach but I hated the taste. I'll try it again.
  • Chandibari
    Chandibari Posts: 13 Member
    As a cardio nurse, I get this question all the time. First taking a potassium supplement is always an option IF YOU HAVE BEEN TOLD YOU NEED TO TAKE ONE. HYPERTENSION ALONE IS NOT A REASON TO TAKE POTASSIUM. Ingesting too much potassium can cause arrhythmias so it is important to remain in contact with your pcp on what he wishes for your intake of potassium.

    If you would rather include them in your food, trust me, most people are shocked at how low bananas are in potassium. Here are a list of foods for you we use at our cardiovascular heart center
    1. Tomatoes over 800
    2. Spinach over 800
    3. winter squash over 800
    4. prunes over 800
    5.potatoes over 800 (need to eat the skin)
    6. lima beans over 800

    Again- your electrolytes specifically: potassium, magnesium, and calcium can alter the way your heart is able to function electrically so make sure your pcp wants you on an increassed potassium diet.There are not a ton of foods with over 800mg of potassium but there are a lot of resources of there to incorporate some in to every meal. Google search is great for that.

    Thank you so much! Naturally, I googled potassium rich foods before I made this post but different websites listed the same foods with vastly different amounts of K. Also most of the foods that I could realistically work in family's meals were high in cards. I'll pick up winter squash and lima beans today.
  • Toddrific
    Toddrific Posts: 1,114 Member
    I think I read most beans are pretty high in potassium.

    I'm curious if the way you cook them (usually with salt) would decrease the benefit of eating them.

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