Potassium is a mineral that enables our bodies to work properly. It’s described as a type of electrolyte. Electrolytes conduct electrical impulses throughout the body and helps our nerves function and helps our muscles to contract. As our heart is also a muscle it helps our heartbeat stay regular. It also helps move nutrients into cells. Potassium is not produced naturally by the body so it is important to consume the right balance.
How much potassium should we consume per day? Adults from 18 years up should consume 4,700 milligram per day, pregnant women 4,700 milligram per day, breastfeeding women 5,100 milligram per day – see WebMD for more info.
You can get most of the potassium that you need from food. Great sources are:
- Leafy greens like spinach, kale, and collard greens
- Fruit from vines such as blackberries
- Root vegetables such as carrots and sweet potato
- Citrus fruit such as lemons and limes
The body performs a balancing act between two electrolytes, potassium and sodium. When sodium levels go up then potassium levels go down and vice versa. It is important not to overdo it on sodium but also crucial to keep potassium intake up, to prevent the following symptoms:
- Constipation or nausea
- Muscle cramps, spasms and weakness
- Weight gain
- Blood pressure problems
- Heart palpitations or irregular heart beat
- Abdominal cramping, bloating
Here is an excellent video to watch, by Dr Eric Berg M.D on potassium.
Check out some of our recipe favorites (at the end of the page) that will boost your potassium levels.
Lastly, remember LCHF is not a diet, it is a lifestyle change.
Excel with a Low Carb Lifestyle.
Blessings and greetings, until next time!
Eunice & Gina