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The Complete Guide to a Potassium Rich Diet

March 07, 2012 Shopify

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

Cook until beans are soft and serve. Slice an avocado into small pieces, and add a pinch of cayenne pepper onto of the avocado pieces. Enjoy!!!! 


2 comments

  • abby

    Jan 21, 2015

    i been taking nuez de la india an i ca say its a good diet supplement seed. is not like other diet plans. is good or your stomah for people who have trouble useing it.

  • Firdous Aslam

    Mar 19, 2012

    I just bought these nuts, i hav enot start it yest. Please could you send me a complete guide to a potassium diet.


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