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.
