The Complete Guide to a Potassium Rich Diet
Whether you are on the Nuez de la India diet or not, a potassium rich diet is key to maintaining electrolyte and fluid balance in your body. Potassium is especially important for preventing muscle soreness and tightness. Potassium is also involved in the storage of carbohydrates for for use of your muscles as fuel.
Potassium may also counteract the increased calcium loss caused by the high-salt diets typical of most Americans, thus helping to prevent bones from thinning out at a fast rate. Health experts recommend taking in five times more potassium than sodium.
The 3 Major Benefits of Potassium
- Helps prevent muscle weakness and soreness
- Decreases confusion and fatigue during workouts
- Treats and prevents dehydration and high blood pressure
How Much Potassium Should You Take in Per Day?
The United States Institute of Medicine suggests the following daily potassium intake for Men & Women:
- Ages 14-18 years: 4000mg
- Ages 19-30 years: 4700mg
- Ages 31-50 years: 5000mg
What are the Most Potassium Rich Foods?
Bananas (460mg per banana) are not the only great source of potassium. Potassium is abundant in many other fruits and vegetables. Below is a chart of the very best sources of potassium!
|
Food
|
Serving Size
|
Potassium Amount (mg)
|
Calories
|
Rating
|
 V8 Low Sodium
|
11.5oz
|
3500
|
70
|
Amazing!
|
 Coconut Water
|
17oz
|
1030
|
90
|
Amazing
|
 Pinto Beans, cooked
|
1 cup
|
800
|
230
|
Excellent
|
 Yams, cooked
|
1 cup
|
911
|
157
|
Excellent
|
 Spinach
|
1 cup
|
848
|
41
|
Excellent
|
 Papaya
|
1 whole
|
812
|
118
|
Excellent
|
 Lentils, cooked
|
1 cup
|
740
|
213
|
Excellent
|
 Crimini mushrooms, raw
|
5 oz
|
640
|
31
|
Excellent
|
 Winter squash, cooked
|
1 cup
|
900
|
80
|
Excellent
|
 Avacado
|
1 whole
|
875
|
200
|
Excellent
|
 Lima beans, cooked
|
1 cup
|
955
|
216
|
Excellent
|
 Brocolli, steamed
|
1 cup
|
535
|
45
|
Good
|
 Tomato, ripe
|
1
|
400
|
38
|
Good
|
 Cantaloupe
|
1 cup
|
500
|
59
|
Good
|
 Banana
|
1
|
460
|
106
|
Good
|
 Tuna, canned
|
1
|
645
|
157
|
Good
|
 Potato, baked
|
1
|
510
|
133
|
Good
|
 Yogurt, low fat
|
1 cup
|
575
|
150
|
Good
|
 Collard Greens
|
1 cup
|
500
|
50
|
Good
|
 Brussel sprouts
|
1 cup
|
500
|
60
|
Good
|
To avoid having to eat 10 bananas a day to get your required daily potassium intake, use the above chart to create some delicious, potassium rich recipes. Here are some of our favorites!
Our Favorite, Delicious, Potassium Rich Recipes
Basic Pinto Beans & Avocado (1,650mg per serving!) 
In a pot add the following: - Pinto beans - Sea Salt - Garlic - Pepper - Olive Oil
Comments
I just bought these nuts, i hav enot start it yest. Please could you send me a complete guide to a potassium diet.
March 19 2012 at 02:03 AM