Where are you getting your Potassium from?

I don't know why I started thinking about this today, but when I did I realized there is no way I am even close to getting in enough potassium.  First because people on a high protein diet have higher potassium requirements than those on a regular well balanced diet, in terms of an assortment of all food groups.  Secondly, because I am not taking in any of the excellent and good sources of potassium listed below because I couldn't if I tried and most of them are carbohydrates.  Third, if I was to take a supplement, most only come with 100mg per tablet, there is no way I am taking 20 of them to get 2000mg! *Giggles*  There is one more supplement called K-lyte that has 975mg of Potassium Citrate per tablet, it is now available without a prescription but I would still discuss it with my surgeon/doctor before taking for various reasons, some of which are mentioned below, but also because it is effervescent, so you would have to leave it sit for awhile to lose its effervescence otherwise it is like drinking a pop which would not be a good idea for my new stomach! *Giggles*  

As a side note, most people think that their blood sugar levels are low because they are shaky etc... and often it is actually your potassium levels that are too low but we do not recognize the symptoms.

Anyway, the following was found online because I was too lazy to type it all in my  own words! *Giggles* 

Potassium

Function
The nutrient potassium is one of the most important and plentiful minerals found in the cells of the body. Potassium, in conjunction with sodium and chloride, aids in the regulation of the body’s electrolyte balance.  A proper balance of potassium, calcium, and magnesium is essential for normal muscle function in the body.  This is especially true of cardiac (heart) muscle.  Potassium has a lowering effect on blood pressure and helps protect blood vessels from damage.  Potassium also plays an important role in the conduction of nerve impulses through out the body.  

Risks of Low Potassium Intake
An adult needs between 2,000 mg and 6,000 mg (2-6 grams) of potassium a day. A person is capable of obtaining this amount by eating a well balanced diet. However, many Americans are taking in less than what is needed. The body’s need for potassium may be increased due to losses of body fluids from vomiting, diarrhea, use of laxatives or sweating. Certain blood pressure medications also cause the body to lose potassium and necessitate an increase in intake. Some of the symptoms of potassium deficiency are muscle weakness, nervous irritability, and eventually an irregular heart beat.  

Prevention of Potassium Deficiency
The best prevention is to eat a balanced diet containing foods that are good or excellent sources of potassium.  

Dietary Sources of Potassium
Excellent sources of Potassium - 400 mg or more per serving 
Banana, 1 med. 
Orange Juice, 1 cup 
Cantaloupe, 1 cup 
Baked Potato, 1 med. 
Prunes, 10 med. 
Flounder, baked, 3oz 
Dried figs, 5 med.

Good Sources of Potassium - 200 to 400 mg per serving 
Broccoli, ½ cup 
Carrots, raw, 1 large 
Orange, 1 small 
Chicken, cooked, 3oz 
Lentils, cooked, ½ cup 
Strawberries, 1 cup

You Need to Balance Potassium.
Too little or too much potassium can have serious outcomes on your body. Balance is required. Excess potassium intake can cause heart arrhythmia, weakness, anxiety, as well as loss of sensation in the extremities and confusion. Do not exceed the recommended daily requirements without medical advice. It is almost impossible to do this if potassium is taken only from dietary sources. To have an excess, a person would most likely be taking potassium supplements, which should not be taken unless prescribed. Also, over-the-counter potassium tablets have been known to cause intestinal bleeding ulcers.  


Here's a list of other foods: (again found online, this time at:
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=90 )

World's Healthiest Foods ranked as quality sources of: potassium
Food	Serving Size	Cals	Amount (mg)	DV (%)	Nutrient Density	World's Healthiest Foods Rating
Swiss chard, boiled	1 cup	35.0	960.75	27.4	14.1	excellent
Romaine lettuce	2 cup	15.7	324.80	9.3	10.7	very good
Crimini mushrooms, raw	5 oz-wt	31.2	635.04	18.1	10.5	excellent
Spinach, boiled	1 cup	41.4	838.80	24.0	10.4	excellent
Celery, raw	1 cup	19.2	344.40	9.8	9.2	very good
Basil, dried, ground	2 tsp	7.5	103.00	2.9	7.0	good
Mustard greens, boiled	1 cup	21.0	282.80	8.1	6.9	very good
Fennel, raw, sliced	1 cup	27.0	360.18	10.3	6.9	very good
Broccoli, steamed	1 cup	43.7	505.44	14.4	6.0	very good
Winter squash, baked, cubes	1 cup	80.0	895.85	25.6	5.8	very good
Cucumbers, slices, with peel	1 cup	13.5	149.76	4.3	5.7	good
Blackstrap molasses	2 tsp	32.1	340.57	9.7	5.5	very good
Tomato, ripe	1 cup	37.8	399.60	11.4	5.4	very good
Turnip greens, cooked	1 cup	28.8	292.32	8.4	5.2	very good
Collard greens, boiled	1 cup	49.4	494.00	14.1	5.1	very good
Summer squash, cooked, slices	1 cup	36.0	345.60	9.9	4.9	very good
Eggplant, cooked, cubes	1 cup	27.7	245.52	7.0	4.6	very good
Cantaloupe, cubes	1 cup	56.0	494.40	14.1	4.5	very good
Green beans, boiled	1 cup	43.8	373.75	10.7	4.4	very good
Kale, boiled	1 cup	36.4	296.40	8.5	4.2	very good
Brussel sprouts, boiled	1 cup	60.8	494.52	14.1	4.2	very good
Carrots, raw	1 cup	52.5	394.06	11.3	3.9	very good
Turmeric, powder	2 tsp	16.0	114.48	3.3	3.7	good
Beets, Boiled	1 cup	74.8	518.50	14.8	3.6	very good
Asparagus, boiled	1 cup	43.2	288.00	8.2	3.4	very good
Papaya	1 each	118.6	781.28	22.3	3.4	very good
Bell peppers, red, raw, slices	1 cup	24.8	162.84	4.7	3.4	good
Cauliflower, boiled	1 cup	28.5	176.08	5.0	3.2	good
Apricots	1 each	16.8	103.60	3.0	3.2	good
Ginger root	1 oz-wt	19.6	117.65	3.4	3.1	good
Yam (Dioscorea species), cubed, cooked	1 cup	157.8	911.20	26.0	3.0	good
Strawberries	1 cup	43.2	239.04	6.8	2.8	good
Kiwifruit	1 each	46.4	252.32	7.2	2.8	good
Chili pepper, dried	2 tsp	25.5	126.00	3.6	2.5	good
Cod, baked/broiled	4 oz-wt	119.1	586.28	16.8	2.5	good
Lima beans, cooked	1 cup	216.2	955.04	27.3	2.3	good
Cabbage, shredded, boiled	1 cup	33.0	145.50	4.2	2.3	good
Banana	1 each	108.6	467.28	13.4	2.2	good
Grapefruit	0.50 each	36.9	158.67	4.5	2.2	good
Onions, raw	1 cup	60.8	251.20	7.2	2.1	good
Halibut, baked/broiled	4 oz-wt	158.8	653.18	18.7	2.1	good
Tuna, yellowfin, baked/broiled	4 oz-wt	157.6	645.25	18.4	2.1	good
Snapper, baked/broiled	4 oz-wt	145.2	591.95	16.9	2.1	good
Oranges	1 each	61.6	237.11	6.8	2.0	good
Potato, baked, with skin	1 cup	133.0	509.96	14.6	2.0	good
Avocado, slices	1 cup	235.1	874.54	25.0	1.9	good
Yogurt, low-fat	1 cup	155.1	572.81	16.4	1.9	good
Watermelon, diced	1 cup	48.6	176.32	5.0	1.9	good
Pinto beans, cooked	1 cup	234.3	800.28	22.9	1.8	good
Green peas, boiled	1 cup	134.4	433.60	12.4	1.7	good
Sweet potato, baked, with skin	1 each	95.4	306.05	8.7	1.7	good
Lentils, cooked	1 cup	229.7	730.62	20.9	1.6	good
Kidney beans, cooked	1 cup	224.8	713.31	20.4	1.6	good
Figs, fresh	8 oz-wt	167.8	526.18	15.0	1.6	good
Plum	1 each	36.3	113.52	3.2	1.6	good
Prunes	0.25 cup	101.6	316.63	9.0	1.6	good
Cow's milk, 2%	1 cup	121.2	376.74	10.8	1.6	good
Raspberries	1 cup	60.3	186.96	5.3	1.6	good
Split peas, cooked	1 cup	231.3	709.52	20.3	1.6	good
Soybeans, cooked	1 cup	297.6	885.80	25.3	1.5	good
Goat's milk	1 cup	167.9	498.74	14.2	1.5	good
Scallops, baked/broiled	4 oz-wt	151.7	444.46	12.7	1.5	good
Grapes	1 cup	61.6	175.72	5.0	1.5	good

World's Healthiest Foods Rating	Rule
excellent	DV>=75%	OR	Density>=7.6	AND	DV>=10%
very good	DV>=50%	OR	Density>=3.4	AND	DV>=5%
good	DV>=25%	OR	Density>=1.5	AND	DV>=2.5%

Sooooo where are you getting your potassium from and how many milligrams are you getting in per day?

There are some very good carbohydrates on that list.  All of them are nutritious complex carbs and some of them are low carb like strawberries and cantaloupe.  Chicken and flounder are on that list, no carbs.

I eat just about everything on that list often, expat prunes, OJ and bananas (because I don't really like them much.)

I always read that it is dangerous to supplement with potassium because of the it is so easy to get your electrolytes out of balance.

You  may not have room for them right now because you are still early out.  Try mixing a fruit smoothie with plain yogurt or kefir and some strawberries or other fruits of you choice.  This will provide protein, calcium and potassium.

Good luck

Cool, ty for the info.

I eat a few bananas a day. Also my snacks are raisins and nut mixes.

You don't have raw spinach on the list. There's a good amount of potassium in spinach. I love to add it to my salads. Relatively low carb. 
Interesting post. Thanks for posting. 

Thanks for the post, sorry, I missed spinach and others I'm sure! *Giggles*  But you're doing good to eat your spinach raw since potassium losses from cooking of high-potassium foods can be significant. In the case of spinach for example, potassium levels have been shown to drop from 6.9 to 3.0 grams in 3 and 1/2 ounces of spinach after blanching for several minutes (a loss of about 56%).

Oh and you're welcome and I added another chart that has way more foods listed and their potassium quantities.

Good topic.  I've wondered this myself... maybe someone has asked their Dr. about this?  I have no idea how my levels are.  At this point, I'm not interested in eating fruits or potatoes, and Lord knows I don't have room for many veggies.