How Can I Get 4700 Mg Of Potassium A Day

If you’re like most people, you probably don’t get enough potassium in your diet. The average person only gets about 1000 mg of potassium a day, which is far below the recommended 4700 mg a day.

So how can you get more potassium in your diet? Here are some ideas:

-Eat potassium-rich foods such as bananas, sweet potatoes, avocados, and tomatoes. -Take a potassium supplement.

-Use a salt substitute that contains potassium. — Get more exercise, which will help your body better absorb potassium.

By following these tips, you can easily get the potassium you need to stay healthy and avoid problems such as high blood pressure and stroke.

The daily intake of magnesium from food should be between 3,500 and 4,700 mg for a healthy adult. Include in your diet those foods that are high in potassium, such as spinach, yams, avocados, bananas, and fish, such as salmon, in order to boost the amount of potassium you take in.

Potassium in Food

  • lima beans.
  • Pinto beans.
  • Kidney beans.
  • Soybeans.
  • Lentils.

How to Get 100% of Potassium

  • Add spinach or other leafy greens to your sandwiches.
  • Toss fresh or dried apricots into plain non-fat yogurt for a snack.
  • Enjoy a cup of low-sodium bean soup for lunch.
  • Eat a small baked potato or sweet potato instead of bread at dinner.

3 Foods That Are High in Potassium

  • Swiss chard, 1 cup cooked (960 mg)
  • Spinach, 1 cup cooked (840 mg)
  • Avocado, 1 cup (708 mg)
  • Sweet potato, medium (700 mg)
  • Bok choy, 1 cup cooked (630 mg)
  • Potato, medium (610 mg)
  • White beans, 1/2 cup (600 mg)
  • Beets, 1 cup (520 mg)

What can block potassium absorption?

Both caffeine and cigarettes inhibit the body’s ability to absorb potassium. Alcoholics, drug addicts, and those who go on crash diets are all at increased risk of not getting enough potassium in their diet.

Signs of Low Potassium

Vegetables With the Most Potassium

One of the veggies that is packed with the greatest nutrients is spinach. 12% of the daily requirement for potassium comes from only one cup of frozen spinach (190 grams).

In a similar vein, around 11% of the daily value is provided by about 3 cups (90 grams) of raw spinach ( 8 , 9 ).

Additionally, it is rich in a variety of other nutrients.

Tofu may not be a particularly abundant source of potassium, but it is low in sodium and may play an important part in maintaining a healthy balance of potassium and salt in your body.

This is especially true if you give up tofu in favor of high-sodium processed meat, poultry, or fish.

Are chickpeas high in potassium?

A food is considered to have a high potassium content if one serving of it has an amount of potassium that is equal to or higher than 200 milligrams.

The chickpeas that are cooked from dry are believed to be high in potassium, whereas the chickpeas that are canned are thought to be low in potassium.

Everyday Foods That Provide Potassium

  • Dried fruits (raisins, apricots)
  • Beans, lentils.
  • Potatoes.
  • Winter squash (acorn, butternut)
  • Spinach, broccoli.
  • beet greens.
  • Avocado.
  • Bananas.

Potassium: Low Levels

Hypokalemia is characterized by an abnormally low concentration of potassium in the blood. A low potassium level can have a variety of reasons, but it most commonly arises as a consequence of vomiting, diarrhea, diseases of the adrenal glands, or the use of diuretics.

A deficiency in potassium can make muscles feel weak, cause them to cramp, twitch, or even become paralyzed. Additionally, irregular cardiac rhythms may occur if the potassium level is too low.

Fruit Highest in Potassium

  • Avocados.
  • Bananas.
  • Beets and beet greens.
  • Brussels sprouts.
  • Cantaloupe.
  • Dates.
  • Nectarines.
  • Oranges and orange juice.

Calcium, riboflavin, and potassium are three essential nutrients that are abundant in yogurt. This delicious dessert gives you 380 milligrams of potassium for every cup (245 grams) that you consume ( 52 ).

How to Get Enough Potassium in a Day

You may meet your daily potassium needs by consuming a range of foods, including those on this list, which are high in potassium: Fruits such as dried apricots, prunes, raisins, orange juice, and bananas are some examples of fruits that are included here. vegetables, including but not limited to acorn squash, potatoes, spinach, tomatoes, and broccoli.

Ingredients include lentils, kidney beans, soy, and almonds.

Fruits and vegetables are the best places to go for your potassium needs. In addition to nuts and seeds, dairy products and nuts and seeds are also rich sources of potassium.

According to the findings of a nutrition study conducted in the United States, the average daily consumption of potassium from food was 2,408 milligrams for adult women and 3,172 milligrams for adult males (47).

How many 99mg potassium pills can I take?

Anyone who is taking potassium tablets of 99 milligrams should be sure to take only the amount that their physician has recommended they take each day.

Adults should strive to acquire between 2,500 and 3,400 milligrams of calcium daily, according to the recommendations of the National Institutes of Health.

Women should aim for the lower end of the spectrum, while men should aim for the higher end.

According to Ware, spinach is one of the finest dietary sources of potassium and magnesium, two highly essential electrolytes that are vital for supporting human health.

“Spinach is one of the best sources of potassium and magnesium,” he stated. According to the research (cooked), “Each cup contains a staggering 839 mg of potassium.”

The bottom line

For an adult to maintain good health, the recommended daily intake of magnesium from food ranges from 3,500 mg to 4,700 mg.

One cup of frozen spinach provides 12% of the daily requirement for potassium, making it an excellent source of this mineral.

A lack of potassium can make muscles feel weak, cause them to spasm and twitch, and even lead them to become paralyzed in severe cases.

When it comes to satisfying your demand for potassium, fruits and vegetables are your best bet. The following are some examples of fruits that are high in potassium: dried apricots, prunes, raisins, orange juice, and bananas.

Rich amounts of potassium may also be found in dairy products, as well as nuts and seeds.

References

https://www.webmd.com/diet/foods-rich-in-potassium
https://myhealth.alberta.ca/Health/Pages/conditions.aspx?hwid=tv7855
https://www.soupersage.com/food-groups-nutrition/vegan-high-in-potassium
https://www.sharp.com/health-news/where-to-find-potassium-other-than-bananas.cfm

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