The Missing Minerals and Where to Find Them - POTASSIUM

– by Jim Williams

The Missing Minerals and Where to Find Them - POTASSIUM

Potassium is one of the most important minerals in the human body, and must be replaced daily by what we eat; supplements can help too, but cannot effectively overcome a deficiency if our diet is poor.

Why do we need potassium?

Most importantly, every cell requires potassium & sodium to absorb water and all other nutrients.

POTASSIUM:

  • Regulates fluid balance in blood, lymph and digestive tract;
  • Supports muscle function, especially proper muscle flexibility,
  • Crucial for regulation of the heartbeat;
  • Involved in the transmission of nerve impulses, which allows all areas of the body to communicate;
  • Important for bone health---studies have shown that a diet high in potassium may help prevent osteoporosis;
  • Lowers blood pressure by counterbalancing the effects of sodium and relaxing blood vessels;
  • Reduces the risk of stroke;
  • May reduce the risk of kidney stones by promoting the excretion of waste calcium.

Signs and Symptoms of Potassium Deficiency

A deficiency in potassium, also known as hypokalemia, can cause a wide range of symptoms, including:

  1. Fatigue and weakness
  2. Muscle cramps & spasms
  3. Constipation/diarrhea
  4. Abdominal cramping or bloating
  5. Irregular heartbeat/palpitations
  6. Tingling/numbness in the extremities
  7. Nausea or vomiting
  8. Loss of appetite
  9. Feeling faint or dizzy
  10. Excessive thirst
  11. Urinary tract problems

In severe cases, potassium deficiency can lead to life-threatening conditions, such as paralysis, respiratory failure, and cardiac arrest. If you suspect that you have a severe potassium deficiency, it is important to seek medical attention promptly.


Vibrant health can be built with a diet rich in potassium:

The foods below are listed by their potassium content - mg per cup

Apricots, dried ~ 1,511

Prunes ~ 1,414

Beet greens ~ 1,414

White beans ~ 1,189

Dates ~ 1,167

Wheat bran ~ 1,154

Raisins ~ 1,086

Lima beans ~ 955

Potatoes ~ 941

Acorn squash ~ 899

Spinach ~ 839

Bananas ~ 806

Beans, Pinto ~ 746

Lentils ~ 731

Salmon ~ 719

Pears, dried ~ 680

Bok choy ~ 631

Coconut meat ~ 630

Coconut water ~ 600

Butternut squash ~ 582

Figs, dried ~ 531

Beets ~ 518

Orange juice ~ 496

Broccoli ~ 457

Walnuts ~ 441

Tomatoes ~ 427

Carrots ~ 410

Sesame seeds ~ 405

Brussels sprouts ~ 342

Black cherries ~ 342

Parsley ~ 332

Kale ~ 329

Mushrooms ~ 318

Grapes ~ 288

Peaches ~ 285

Yogurt ~ 240

Almonds ~ 208

Cashews ~ 187

Egg white, beaten ~ 162

Cucumber ~ 150

Swiss chard ~ 136

Apples ~ 134

Blueberries ~ 114

Here are some high potassium foods, listed by piece:

Pomegranate ~ 666 mg per fruit

Sweet potatoes ~ 541 mg per medium sized potato

Cantaloupe ~ 427 mg per medium sized fruit

Banana ~ 422 mg per medium sized banana

Avocado ~ 975 mg per avocado

Kiwi ~ 562 mg per two medium sized fruits

Honeydew melon ~ 388 mg per medium sized fruit

Artichoke ~ 345 mg per medium sized artichoke

Tomato ~ 292 mg per medium sized tomato

Please note that potassium content in foods will vary depending on factors such as the amount of potassium present in the soil, and preparation methods.

****MORE WAYS TO INCREASE POTASSIUM****

All Living Radiance products contain potassium but these three have the highest concentration:

ThytoTone, Chlorella & Dulse, Summer Radiance.

SAMPLE MENUS USING HIGH POTASSIUM FOODS

Here are 6 menus each, with recipes, for high potassium Breakfast, Lunch, Dinner & Snacks.

Enjoy!


Breakfast Menus:

Breakfast Menu 1: Banana and Date Smoothie

  • Ingredients:
    • 2 ripe bananas
    • 4-6 pitted dates
    • 1 cup coconut water
    • 1 tablespoon wheat bran
  • Instructions:
    1. Blend bananas, dates, coconut water, and wheat bran until smooth.

Breakfast Menu 2: Potato and Spinach Breakfast Hash

  • Ingredients:
    • 2 cups diced potatoes
    • 1 cup chopped spinach
    • 1/2 cup white beans (canned, drained)
    • 1/4 cup diced tomatoes
  • Instructions:
    1. In a skillet, sauté potatoes until golden brown.
    2. Add spinach, white beans, and tomatoes. Cook until spinach wilts.

Breakfast Menu 3: Oatmeal with Figs and Walnuts

  • Ingredients:
    • 1 cup rolled oats
    • 2-3 dried figs, chopped
    • 2 tablespoons chopped walnuts
    • 1 tablespoon honey (optional)
  • Instructions:
    1. Cook oats according to package instructions.
    2. Top with chopped figs, walnuts, and honey.

Breakfast Menu 4: Date and Walnut Stuffed Bok Choy

  • Ingredients:
    • 2 bok choy heads
    • 1/2 cup chopped dates
    • 1/4 cup chopped walnuts
  • Instructions:
    1. Blanch bok choy in boiling water for 1-2 minutes.
    2. Combine chopped dates and walnuts. Stuff bok choy with the mixture.

Breakfast Menu 5: Lentil and Tomato Breakfast Burrito

  • Ingredients:
    • 1/2 cup cooked lentils
    • 1/4 cup diced tomatoes
    • Whole wheat tortilla
    • Salsa (optional)
  • Instructions:
    1. Warm tortilla and spread cooked lentils and diced tomatoes inside.
    2. Add salsa if desired and roll it up.

Breakfast Menu 6: Prune and Walnut Breakfast Parfait

  • Ingredients:
    • 1/2 cup Greek yogurt
    • 2-3 dried prunes, chopped
    • 2 tablespoons chopped walnuts
  • Instructions:
    1. Layer Greek yogurt, prunes, and walnuts in a glass to create a parfait.


Lunch Menus:

Lunch Menu 1: Beet Green and White Bean Salad

  • Ingredients:
    • 2 cups beet greens, chopped
    • 1 cup white beans (canned, drained)
    • 1/4 cup diced carrots
    • Lemon vinaigrette dressing
  • Instructions:
    1. Toss chopped beet greens, white beans, and diced carrots.
    2. Drizzle with lemon vinaigrette.

Lunch Menu 2: Salmon and Spinach Quinoa Bowl

  • Ingredients:
    • 4 oz grilled salmon
    • 1 cup cooked quinoa
    • 1 cup sautéed spinach
    • 2 tablespoons sesame seeds
  • Instructions:
    1. Place grilled salmon, quinoa, and sautéed spinach in a bowl.
    2. Sprinkle with sesame seeds.

Lunch Menu 3: Butternut Squash and Lentil Soup

  • Ingredients:
    • 2 cups butternut squash, diced
    • 1/2 cup cooked lentils
    • 1/4 cup diced tomatoes
    • Vegetable broth
  • Instructions:
    1. Simmer butternut squash, lentils, and diced tomatoes in vegetable broth until tender.

Lunch Menu 4: Baked Potato with White Bean and Tomato Topping

  • Ingredients:
    • 1 baked potato
    • 1/2 cup white beans (canned, drained)
    • 1/4 cup diced tomatoes
    • Chopped fresh basil
  • Instructions:
    1. Split baked potato and top with white beans, diced tomatoes, and fresh basil.

Lunch Menu 5: Spinach and Walnut Pesto Pasta

  • Ingredients:
    • 2 cups cooked whole wheat pasta
    • 1 cup fresh spinach leaves
    • 2 tablespoons walnut pesto
    • Cherry tomatoes for garnish
  • Instructions:
    1. Toss cooked pasta with fresh spinach and walnut pesto.
    2. Garnish with cherry tomatoes.

Lunch Menu 6: Beet and Date Quinoa Salad

  • Ingredients:
    • 2 cups cooked quinoa
    • 1 cup roasted beets, diced
    • 2-3 pitted dates, chopped
    • Orange juice dressing
  • Instructions:
    1. Mix cooked quinoa, diced beets, and chopped dates.
    2. Drizzle with orange juice dressing.

Snack Menus:

Snack Menu 1: Dried Apricots and Almonds

  • Ingredients:
    • Dried apricots
    • Almonds
  • Instructions:
    • Simply enjoy dried apricots and almonds as a nutritious snack.

Snack Menu 2: Raisin and Carrot Sticks

  • Ingredients:
    • Raisins
    • Carrot sticks
  • Instructions:
    • Pair raisins with carrot sticks for a sweet and crunchy snack.

Snack Menu 3: Coconut Water Smoothie

  • Ingredients:
    • 1 cup coconut water
    • 1 ripe banana
    • Handful of spinach
  • Instructions:
    1. Blend coconut water, banana, and spinach until smooth.

Snack Menu 4: Prune and Walnut Energy Bites

  • Ingredients:
    • 1 cup dried prunes
    • 1/2 cup chopped walnuts
    • 1/4 cup rolled oats
  • Instructions:
    1. Blend prunes, walnuts, and oats in a food processor.
    2. Form into small energy bites.

Snack Menu 5: Banana and Peanut Butter Dip

  • Ingredients:
    • 1 ripe banana
    • 2 tablespoons peanut butter
  • Instructions:
    • Slice banana and dip in peanut butter for a quick snack.

Snack Menu 6: Baked Beet Chips

  • Ingredients:
    • Beet slices
    • Olive oil
    • Salt
  • Instructions:
    1. Toss beet slices in olive oil and a pinch of salt.
    2. Bake until crispy.

Dinner Menus:

Dinner Menu 1: White Bean and Spinach Stuffed Acorn Squash

  • Ingredients:
    • 2 acorn squash, halved and seeded
    • 1 cup white beans (canned, drained)
    • 1 cup sautéed spinach
    • Parmesan cheese (optional)
  • Instructions:
    1. Roast acorn squash halves until tender.
    2. Fill with white beans and sautéed spinach.
    3. Top with Parmesan cheese if desired.

Dinner Menu 2: Pinto Bean and Butternut Squash Tacos

  • Ingredients:
    • 1 cup cooked pinto beans
    • 1 cup roasted butternut squash
    • Whole wheat tortillas
    • Salsa and guacamole for topping
  • Instructions:
    1. Fill tortillas with pinto beans and roasted butternut squash.
    2. Top with salsa and guacamole.

Dinner Menu 3: Salmon with Orange Glaze

  • Ingredients:
    • 4 salmon fillets
    • Orange juice
    • 1 tablespoon honey
    • Orange zest
  • Instructions:
    1. Mix orange juice, honey, and orange zest to create a glaze.
    2. Brush the glaze on salmon and bake until cooked through.

Dinner Menu 4: Lentil and Tomato Stuffed Peppers

  • Ingredients:
    • 4 bell peppers
    • 1 cup cooked lentils
    • 1/2 cup diced tomatoes
    • 1/4 cup shredded carrots
  • Instructions:
    1. Cut the tops off peppers and remove seeds.
    2. Stuff with lentils, diced tomatoes, and shredded carrots.
    3. Bake until peppers are tender.

Dinner Menu 5: Bok Choy and Sesame Stir-Fry

  • Ingredients:
    • Bok choy, chopped
    • 1 cup cooked white rice
    • Sesame seeds
    • Stir-fry sauce (soy sauce, ginger, garlic)
  • Instructions:
    1. Stir-fry bok choy in a pan with stir-fry sauce.
    2. Serve over cooked white rice and sprinkle with sesame seeds.

Dinner Menu 6: Beet and Walnut Salad with Orange Vinaigrette

  • Ingredients:
    • 2 cups roasted beets, diced
    • 1/4 cup chopped walnuts
    • Orange vinaigrette dressing
  • Instructions:
    1. Toss diced beets and chopped walnuts with orange vinaigrette.

These menus should give you a variety of options for incorporating high-potassium foods into your meals throughout the day. 

Feel free to adjust portion sizes and ingredients to meet your dietary preferences and needs. Enjoy your potassium-rich meals.

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