The Potassium Files

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Daily recommendation 4,700mg


Potassium is a naturally occurring mineral responsible for ensuring nerves and muscles function property. It is referred to as an electrolyte and additionally supports digestive, heart and kidney health, regulates blood pressure and helps build strong healthy bones.


If you suffer from conditions such as diabetes, kidney disease, diarrhea, vomiting, sweat a lot or have had too many nights on the juice potassium levels may need a boost. People with low potassium have a condition called hypokalemia while too much is hyperkalemia

Low levels may lead to weakness, fatigue, and even heart arrhythmias while Hyperkalemia often starts with gastrointestinal problems.


  • Irregular heart beat
  • Weakness and fatigue
  • Cramping muscles
  • Constipation
  • Bloating
  • Depression


Foods high in potassium include

1 Avocado 485mg per 100g

Avocados are awesome jam-packed nutrient rich powerhouse and delivers some of the highest amounts of potassium with 485mg per 100g. The other benefits are they are loaded with healthy fats, vitamin E and B Vitamins.

Whats awesome about avocados

Nutrient rich: Avocados contain up to 20 vitamins and minerals in every serving including

  • 53% Vitamin K
  • 41% Folate
  • 33% Vitamin C
  • 28% Pantothenic Acid
  • 28% Potassium
  • 26% Vitamin B6
  • 21% Vitamin E
  • 19% Copper

of your daily requirement.

Source of healthy fats: although high in fat, avocados are full of ‘good fats’ which are known to reduce the risk of stroke or heart attack and lower levels of bad cholesterol in the blood.

Help you lose weight (YAY): Surprisingly avocados can actually help you to lose weight due to there ability to satisfy and decrease the desire to snack. Have half an avocado at lunch and your less likely to reach for the bad stuff later on.

Prevent diabetes: Due to avocado’s ability to regulate and stabalise blood sugar levels which reduces the likelihood of developing diabetes.

Avocados appear to be helpful in regulating blood sugar levels.

inflammation smack-down: An inflamed body is a body at risk. Chronic inflammation is thought to be responsible for most of today’s diseases, such as asthma, allergies, arthritis, Alzheimer, heart disease, cancer and much much more. The reason avocados are able to reduce inflammation is thanks to its oleic acid content which has been linked to reduce inflammation.

Beauty fruit: Don’t waste money buying expensive and often toxic beauty products (bye bye chanel) avocados are full of Vitamin E. Fight aging from the inside out.

Lets get happy: Want an internal cheerleader? An avocado a day could cheer you up thanks to it’s rich vitamin and mineral content (especially potassium and folate

2. Coconut Water 250mg per 100ml

I love coconut water, especially fresh coconut water. Coconut has recently received a lot of positive hype. If you follow the tone it up girls, you will know how awesome this little nut, fruit and seed is (yes, its classified as all three). It also has the added benefit of being able to stimulate metabolic rate.

Whats awesome about coconut water

Nutrient rich: Coconut water contains over 18 vitamins and minerals in every serving including;

  • 10% Vitamin C
  • 8% Riboflavin
  • 4% Vitamin B6
  • 15% Magnesium
  • 17% Potassium
  • 14% Sodium
  • 17% Manganese

of your daily requirement

Helps you get skinny: not only is it relatively low in calories, it also suppresses appetite and makes you feel full and satisfied

Beauty elixir: Have a zit? Dont stress, simply apply topically and the zit will heal. Not only is it great for also toning the skin, acting as a moisturises from within and eliminates large amounts of oils.

Aids digestion: Its often said we’re not what we eat, but what we digest. If you’re anything like me and experience difficulty with digestions coconut water may be the solution due to the high level of fiber.  Not only, it aids in the prevention of indigestion and reduces  acid reflux. WIN!

Hydration, Hydration, Hydration: The make up of coconut water, especially its high levels of potasium is one of the best ways to hydrate the body without any of the nasty chemicals of sports drinks. We all know hydration is the foundation of youth. Coconut water contains five essential electrolytes that are present in the human body

Human blood: In the wartime it was discovered that coconut was the same as human plasma.

3. Banana 358mg per 100g

Yellow yummy goodness is well known for its potassium content, but as you can see its not the highest. The great thing with bananas is how versatile they are. You can eat them as is, freeze them and use them as a base as a smoothie. Dehydrate them as a chewy snack (eaten with moderation).

Whats awesome about bananas

Nutrient rich: Banana’s contains over 17 vitamins and minerals in every serving including;

  • 10% Vitamin C
  • 8% Riboflavin
  • 4% Vitamin B6
  • 15% Magnesium
  • 17% Potassium
  • 14% Sodium
  • 17% Manganese

of your daily requirement

Happy pills: Bananas help overcome depression due to high levels of tryptophan, which is converted into serotonin — the happy-mood brain neurotransmitter. Eating a banana a day keeps the dark clouds away (plus they look like yellow happy smiles)

Strong healthy bones: Even better than milk. Counteract calcium loss during urination and build strong bones by supplementing with a banana.

Poop like a trooper: High in fiber, bananas can help normalize bowel motility and prevent constipation

Ulcer you glad you ate a banana: Bananas are the only raw fruit that can be consumed without distress to relieve stomach ulcers by coating the lining of the stomach against corrosive acids

F*&K Cancer: Eating bananas will help prevent kidney cancer, protects the eyes against macular degeneration and builds strong bones by increasing calcium absorption

4. Pumpkin 352mg per 100g

I fell in love with pumpkin when I spent 3 months in the US over Christmas. Its great roasted, steamed and blended in smoothies with carrot, cinnamon and almond milk or as a warming soup.

What’s awesome about pumpkin

Nutrient rich: Pumpkin contains over 18 vitamins and minerals in every serving including;

  • 171% Vitamin A
  • 17% Vitamin C
  • 6% Vitamin E
  • 8% Riboflavin
  • 5% Folate

of your daily requirement

Makes you see better: Due to their high amounts of Vitamin A (100g = 171% daily requirement) pumpkin is great to improve your eyesight.

Butternut pumpkin: which is higher in Vitamin C is great for gorgeous glowing skin. Play with different types of pumpkin delisciousness

Keeps bones strong: due to its manganese content it aids in assisting healthy strong bones

Gorgeous white eyes, healthy skin and luscious hair: the combination of Vitamin A and C make this vegetable a powerhouse for your eyes, hair and skin

5. Sweet Potato 337mg per 100g

The sweet potato is one of the ultimate health foods. It has 337 mg of potassium per 100g and B vitamins that help support a healthy metabolism. It’s also loaded with vitamins A and C, as well as magnesium to support muscle function. Sweet potatoes also contains an enzyme called amylase that encourage normal blood sugar. They are easy to cook and a great staple.

What’s awesome about pumpkin

Nutrient rich: Sweet potato contains over 18 vitamins and minerals in every serving including;

  • 578% Vitamin A
  • 27% Vitamin C
  • 16% Vitamin B6
  • 10% Pantothenic Acid
  • 19% Potassium
  • 59% Manganese

of your daily requirement

Eat yourself younger: Due to their high levels of Vitamin A – an active ingredient in most anti-aging creams sweet potatoes are great to press stop on sagging lifeless skin. As you exercise make sure you eat sweet potato to get yummy glowing skin

Sweet dreams: Sweet potato has a handy little element called choline which is perfect for aiding sleep. No need to count sheep, simply eat sweet potato.

6. Papaya 182mg per 100g

Papaya, known as the fruit of angels is a great source of potassium and has wonderful healing properties. On recently did I learn to make papaya taste deliscious a squeeze of fresh vitamin C rich lime does the trick.

What’s awesome about papaya

Nutrient rich: Papaya contains over 19 vitamins and minerals in every serving including;

  • 31% Vitamin A
  • 144% Vitamin C
  • 13% Folate
  • 3% Calcium
  • 10% Potassium

of your daily requirement

Boost Immunity: Due to the high levels of vitamin C, papaya is like a boost of immune building super fuel. Your immunity is responsible for preventing disease in the body

PMS bye bye: Menstrual pain, moodiness and just general PMS, eat papaya to honor your body and menstrual cycle. For the men, feed it to your girlfriends for happier times 🙂

Reduces Stress: Yep, you heard it. Paypaya is great for reducing stress. Again due to the high levels of vitamin C, papaya is a great stress reducer. Imagine finishing a meditation with a cup of papaya.

Keeps your heart happy: The powerful antioxidants in papaya are an awesome (and yummy!) natural remedy to help prevent heart disease. The nutrients found within help keep cholesterol from oxidizing.  Cholesterol only becomes dangerous plaque after it has oxidized and sticks to blood vessel walls. The fiber found in papayas also helps lower cholesterol levels. Folic acid helps to convert homocysteine into benign amino acids, further protection against a heart attack or stroke

7. Spinach 558mg per 100g

We all know we need to eat more greens and for good reason. Spinach is an easy way to to not only consume but get a massive hit of potassium (as well as iron, calcium, magnesium and Vitamin A, C and K). Put it in smoothies, have it in salads or just eat a handful when bored (yep you heard it). Spinach all has anti antioxidants lutein, zeaxanthin, and beta-carotene.

What’s awesome about spinach

Nutrient rich: Spinach contains over 19 vitamins and minerals in every serving including;

  • 56% Vitamin A
  • 14% Vitamin C
  • 181% Vitamin K
  • 15% Folate
  • 5% Iron
  • 6% Magnesium

of your daily requirement

Reduces cancer: Spinach is great for alkalising the body and can assist in preventing cancer

Makes your muscles more efficient: A  bowl of spinach every day increases muscle efficiency. Researchers from the Karolinska Institute in Sweden found participants who consumed 300 grams of spinach a day reduced the amount of oxygen required to power their muscles while exercising by five per cent. The effect was noticeable after just three days of spinach consumption.


Eating potassium-rich foods is the best and easiest way to address low potassium levels. If you’ve seen your doctor for symptoms like these or you have a condition that increases your risk of low potassium, you may need to take a supplement.

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