If you live in North America, you probably don’t get enough potassium. An often overlooked mineral, potassium is an unsung hero, critical for maintaining the body’s fluid balance, muscle and nerve function. Potassium controls electrical signaling in the heart and plays an important role in synthesizing proteins and building muscle. Research shows that getting enough potassium relaxes blood vessels, helping to prevent and treat high blood pressure.
𝐇𝐨𝐰 𝐦𝐮𝐜𝐡 𝐝𝐨 𝐲𝐨𝐮 𝐧𝐞𝐞𝐝? Unless you have a kidney disorder or are taking certain medications, you should aim to get 4700 mg per day. Women who are breastfeeding need a little bit more - 5100 mg per day. For perspective, the average American takes in only 1700 mg daily, and Canadians aren’t far behind.
High dose potassium supplements can disrupt heart rhythms so it’s best to get your potassium from food. Superstars include white beans like cannellini or navy beans, which provide almost 600 mg per half-cup. Potassium-rich vegetables like Swiss chard (480 mg), spinach (400 mg), and beet greens (650 mg) pack a hefty potassium punch per half-cup portion, cooked. Plain yogurt is yet another great option, clocking in at 580 mg per half-cup serving. Fruits like banana (420 mg) and dried apricots (380 mg per ¼ cup) are also good choices.
𝑇ℎ𝑖𝑠 𝑙𝑖𝑠𝑡 𝑖𝑠 𝑛𝑜𝑡 𝑒𝑥ℎ𝑎𝑢𝑠𝑡𝑖𝑣𝑒. 𝐴 𝑠𝑖𝑚𝑝𝑙𝑒 𝑎𝑝𝑝𝑟𝑜𝑎𝑐ℎ 𝑡𝑜 𝑏𝑜𝑜𝑠𝑡𝑖𝑛𝑔 𝑝𝑜𝑡𝑎𝑠𝑠𝑖𝑢𝑚 𝑖𝑛𝑡𝑎𝑘𝑒 𝑖𝑠 𝑡𝑜 𝑝𝑙𝑎𝑛 𝑎 𝑣𝑒𝑔𝑒𝑡𝑎𝑏𝑙𝑒 𝑜𝑟 𝑓𝑟𝑢𝑖𝑡 𝑎𝑡 𝑒𝑣𝑒𝑟𝑦 𝑚𝑒𝑎𝑙.
