The Importance of Potassium + How to Get Enough Through Food

Potassium is a nutrient that needs to be acquired through food and in the right balance. Since potassium needs to be obtained through food, it can easily become low if you aren’t eating the right foods, therefore unknowingly causing it to be depleted. Overuse of diuretics such as coffee, tea, or alcohol can deplete potassium. Excessive sweating, diarrhea, and vomiting can also deplete potassium. Have you ever gotten a cramp after an intense workout, and you were told to eat a banana? Suppose you did an intense workout, and potassium is on the lower side, and you didn’t drink enough water with electrolytes (potassium). In that case, your potassium might be imbalanced from excess sweating, which leads to a potassium loss.

The Role of Potassium:

Muscle contractions

Proper rhythm of the heart

Fluid balance (water & blood)

Integrity of bone health

Maintain a normal blood pressure

How much potassium is safe?

Children 2,000 - 3,000 mg daily depending on age

Men around 3,400 mg daily

Women around 2,600 mg daily

Pregnant/breastfeeding 2,800 - 2,900 mg daily

Here’s a list of potassium-rich foods:

Dried Apricot 1 cup = 1511 mg

Potato with skin (bakes) 1 medium = 926 mg

Yam (cooked) 1 cup = 911 mg

Spinach (cooked) 1 cup 839 mg

Guava 1 cup = 688 mg

Sweet potato (cooked) 1 cup = 572 mg

Kiwi 1 cup = 562 mg

Mushroom portabella (cooked) 1 cup = 529

Orange juice 1 cup = 496 mg

Banana 1 medium = 452 mg

Coconut water 1 cup = 396 mg

Pumpkin 1 cup = 394 mg

Avocado 1/2 cup = 364 mg

If you are trying to get enough potassium but are still struggling, adding cream of tartar into an adrenal cocktail is another helpful option. You could even make a smoothie using pumpkin, avocado coconut water, and banana (don't forget the protein!) as a way to ensure that you are truly nourishing yourself.