Give Me A "K"!

Low levels of potassium in your body can increase anxiety and irritability.  You are probably wondering what the heck Potassium is anyway. Well, potassium is an essential mineral that regulates the functioning of heart, digestive system and blood pressure. Also, it is important for efficient functioning of the brain and other neuron functioning.

The great news is you don’t need to go to the store and buy potassium supplements. You can get most of your daily required potassium, around 3500mg,  from everyday foods.  It is important to note however, that potassium works together with magnesium and sodium to produce optimal functions.  Being that most Canadians, and Americans, eat too much sodium to start off with, you are probably already getting more than enough sodium in your diet.

When might you need more potassium?

Potassium is easily lost in the urine, and if large amounts of salt is ingested ( we consume way too much salt in Canada and USA). If you are vomiting a lot, have some serious explosive diarrhea or extreme sweating you may require more potassium. Also, if your diet is based largely on processed foods, caffeine, alcohol or if you take any sort of diuretic or laxitives you may want to consider taking more potassium.

What foods contain  potassium?

Foods that are high in potassium include: Apricots, Avocado, Banana, Cantaloupe, Honeydew, Kiwi, Lima beans, Milk, Oranges, Potatoes, Prunes, Spinach, Tomatoes, Vegetable juice, Winter squash.

Foods that are moderate in potassium include: Apple juice, Asparagus, Beets, Blackberries, Broccoli, Carrots, Cherries,Corn, Eggplant, Grapefruit, Green peas, Loose-leaf lettuce, Mushrooms, Onions, Peach, Pears, Pineapple, Raisins, Raspberries, Strawberries, Summer squash (including zucchini), Tangerines, Watermelon.

Foods that are low in potassium include: Apples, Bell peppers, Blueberries, Cabbage, Cranberries, Cucumber, Fruit cocktail, Grapes, Green beans, Iceberg lettuce, Mandarin oranges (canned), Mushrooms, Peaches (canned), Pineapple (fresh), Plums.