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The Miracle of Potassium

Do you suffer from anxiety, depression, insomnia, constipation, high blood pressure, heart disease, kidney stones, hyperthyroidism, arthritis, obesity, headaches, pain in the eyes, muscle spasms, "restless leg syndrome", fatigue or muscle tension? Have you been prescribed and take on a daily basis, beta blockers, ACE inhibitors, anticoagulants, diuretics, laxatives, cortisone, aspirin or steroids? Do you eat a lot of licorice? Did you answer yes to any of the above? Then, you may have a potassium deficiency.

So why isn't everyone on potassium supplements? Because our old nemesis, the FDA, has restricted the over-the-counter potassium supplements to 99 mgs. per capsule and since we need roughly 4700 mgs. of potassium per day, supplements are just not a reasonable way to get our RDA.

So, how do I get more potassium? Since supplementing with potassium is just not reasonable - who's going to swallow 47 potassium pills a day? - you can build your levels up mostly by eating potassium-rich foods. But, here's another thing: There is a strong relationship between potassium and magnesium: a deficiency in magnesium will prevent your retention of potassium. If you have appropriate amounts of magnesium, and other minerals like sodium and calcium, then probably (however, not definitely) your potassium levels are O.K. However, with the preponderance of fast foods and fake foods and bad table salt and whole meals being prepared from a box, bag, jar, can or wrapper, many of us have too much sodium which will skew the balance of electrolytes. So, I think that we need to consciously add potassium to our diets with the proper choice of potassium-rich foods and make sure we are taking enough magnesium so that we can absorb the potassium that we do get.

Here are some high potassium foods for you:

Bananas/422 mgs.
White potatoes/926 mgs. per
Prune juice-6 oz/528 mgs.
Orange juice-6 oz/ 372 mgs.
Tomatoes/292 mgs. per
Raisins-1/2 C./598 mgs.
Artichokes /343 mgs.
Lima Beans-1/2 C./485 mgs.
Acorn Squash-1/2 C./448 mgs.
Spinach -1/2 C./420 mgs.
Sunflower seeds -1 oz./241 mgs.
Almonds - 1 oz. /200 mgs.
Molasses - 1 T. / 293 mgs.
Then Cantaloupe, Salmon, Chicken and Peaches have high amounts as well. Grains have very little potassium, except in the bran, so adding rice or wheat bran to your foods can increase your potassium content.

Have you noticed what has a lot of potassium? Yep. Good healthy food, so if you are eating "well" then you should probably not have to tweak your consumption of potassium-rich foods too much. "There is considerable evidence that a diet supplying at least 4700 mgs/day of potassium is associated with decreased risk of stroke, hypertension, osteoporosis, and kidney stones. Fruits and vegetables are among the richest source of dietary potassium and a large body of evidence supports the association of increased fruit, vegetable and nut intakes with reduced risk of chronic disease." Dr. Jane Higdon of the Linus Pauling Institute at Oregon State University.

Here are some easy ways to increase your potassium intake

Banana Smoothie
1 C. milk
1 banana
1 T. blackstrap molasses, unsulphured
This will provide about 1400 mgs. of potassium

Molasses Hot Toddy
8 oz. hot water
1 T. blackstrap molasses, unsulphured
This will provide about 600 mgs. of potassium

Potato Peel Broth
12 C. water
1 bunches of parsley, chopped
Skins of 6 medium potatoes, chopped up
6 carrots, chopped
8 stalks of celery, chopped

Simmer all for 1 hour or until it is reduced by half. Strain and throw out or give veggies to the dogs. One cup of this broth will provide 1400 mgs. of potassium. This is a famous healing or alkalinizing "broth" of which there are many variations.

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