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  • Potassium

    I've been tracking on fitday for the last couple of days and I seem to be routinely short on Potassium. While I am taking a very good multivitamin and mineral supplement, I'm still curious as to what the heck I'm missing.

    What do you guys eat for primal sources of potassium?

  • #2
    Greens such as spinach, avocados, tomatoes, yogurt, tuna, bananas and melons are some good sources of potassium. Although not much supplies you with a full days worth of potassium, it is contained in many foods.

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    • #3
      Ah, I'll make my BAS bigger in that case - more greens, toms and avocado for me! Nom nom nom. I'll make myself use tuna as the salad protein more often, too....its currently treated like bacon's ugly sister.

      Thanks for that!

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      • #4
        Yams! You can also do a search on nutritiondata.com for the highest foods, link here:

        http://www.nutritiondata.com/foods-0...0000000-w.html

        There is a lot of non edible stuff but if you go to the individual categories it is easier to see the good foods. Also I don't have an article to link about this, but there is a relationship between sodium and potassium. When you eat less salt, the potassium you eat may be even more beneficial.

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        • #5
          I know it is not considered good but try good old potato.
          A large potato 300gms will supply half your potassium requirement for the day.
          Gram to gram Avocado is able to beat Potatoes, but others are way behind.
          Banana is somewhat near but I think overall potato is better.

          http://www.nutritiondata.com/facts/v...roducts/2770/2

          Reducing salt helps, as TigerJ mentioned above, but remember to supplement Iodine, the salt may be your main source of it.
          Last edited by Anand Srivastava; 05-20-2010, 06:44 AM.

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          • #6
            I started getting charlie horse-style cramping in my calves in the early AMs until I 1) started using that magnesium/calcium ionic "calm vitality" jazz before bed and 2) drinking the occasional container of coconut water
            Together that's cleared up my muscle cramps that I wager were due to either/both magnesium & potassium deficiency.

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            • #7
              that magnesium/calcium ionic "calm vitality" jazz
              What is this? I'm having the same problem with cramping in my calves.
              I'm a quitter...but I'm back now.

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              • #8
                Originally posted by Squeaker View Post
                Ah, I'll make my BAS bigger in that case - more greens, toms and avocado for me! Nom nom nom. I'll make myself use tuna as the salad protein more often, too....its currently treated like bacon's ugly sister.

                Thanks for that!

                Tomatoes have the best calorieotassium ratio
                http://docs.google.com/Doc?docid=0AV...drZnFmNw&hl=en
                Primal Blueprint and Produce
                Here's what The Primal Blueprint says about produce:

                p40 TPB
                "The gathering of berries and other fruit, leafy greens, primitive roots, shoots and other vegetation, nuts and seeds provide the bulk of Grok's food supply."

                p.112 TPB
                "'it may take some acclimation to center your diet around vegetables....Dont follow the example of restaurants that serve skimpy vegetable portions seemingly just for decoration; serve yourself heaping portions that crowd everything else on your plate"

                p.111
                "Plant foods..naturally promote a beneficial balance between acidity and alkalinity..inyour bloodstream. Almost all cells prefer a slightly alkaline environment to function properly, but many metabolic processes, including the normal production of cellular energy, result in the release of acidic waste products. The buildup of acidic waste is toxic to your body so it works very hard at all times to preserve a slightly alkaline environment, measured by the familiar pH levels."

                p110 TPB
                see food pyramid: the base is produce indicating that in terms of volume, this is a produce dominated
                diet. His food pyramid is a clear supportive visual to both his writing, and the evidence available
                regarding a primal diet (diet in our environment of evolutionary adaptation). Volume-wise, we're
                eating mostly produce, though in terms of a percentage of calories, we are getting more calories from
                protein and many more from saturated fat even when we don't add much, if any, free fat.

                In this blogpost regarding inflammation and gut health, Mark said:


                "I mentioned Dr. Art Ayer’s Cooling Inflammation blog last week, and I’m
                to do so again. First, Art suggests adopting an anti-inflammatory diet. His dietary
                recommendations are essentially identical to mine – high SFA, moderate animal
                protein, low O-6, O-3 supplementation, leafy greens, some fruit and nuts."




                ❑ 3,500 mg potassium (K) is the "Daily Value" (DV) intake per the FDA, NIH,
                ADA etc. Consdering that nutrient intakes from these organizations reflect
                standard intakes, not optimal, consider viewing potassium needs through a
                'primal' lens based on K intakes in traditional diets and what we know of diets
                in environment closer to those in which we adapted.

                ❑ Potassium intakes in the above 'primal' diets - likely ranges
                based on potassium to sodium ratio
                5mg K:1mg Na to 16mg K: 1mg Na



                based on potassium to calorie ratio
                2-4mg K per calorie ingested


                ❑ 10-13 servings produce will often be required to supply potassium at
                optimal or nearly optimal levels

                ❑ if needed to bring K:Na ratios or K:Kcal ratios into balance, tomato products
                at each meal or by drinking homemade veggie peeling broths are easy, low
                calorie, high potassium supplements. adding 99mg from a potassium tab
                is essentially worthless when total potassium needs are 3,500-12,000 mg.

                Think of magnesium and potassium as the relaxors and calcium and sodium as
                the contractors. We need both - but it's all about ratio just like it is wrt Ω3 and Ω6.




                iherb referral code CIL457- $5 off first order

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                • #9
                  Are you having symptoms, or are you relying on Fitday's analysis?

                  There's a difference between insufficient potassium in your diet and in your body. For example, low carbing is supposed to be diuretic, and potassium supplements are often recommended routinely (you lose potassium with the excess water). But I'm hypothyroid and have regular blood tests, and my potassium level is always at an optimum level.

                  So unless I was having symptoms of low potassium or a blood test that showed I was low, I wouldn't supplement. If you're concerned, just eat more of those great potassium-rich avocados.

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                  • #10
                    Originally posted by emmie View Post
                    Are you having symptoms, or are you relying on Fitday's analysis?

                    There's a difference between insufficient potassium in your diet and in your body. For example, low carbing is supposed to be diuretic, and potassium supplements are often recommended routinely (you lose potassium with the excess water). But I'm hypothyroid and have regular blood tests, and my potassium level is always at an optimum level.

                    So unless I was having symptoms of low potassium or a blood test that showed I was low, I wouldn't supplement. If you're concerned, just eat more of those great potassium-rich avocados.
                    http://www.seminarsinnephrology.org/...143-4/abstract
                    Volume 26, Issue 6, Pages 447-453 (November 2006)

                    9 of 12

                    The Evolution-Informed Optimal Dietary Potassium Intake of Human Beings Greatly Exceeds Current and Recommended Intakes

                    Anthony Sebastian, Lynda A. Frassetto, Deborah E. Sellmeyer, R. Curtis Morris JrAn organism best fits the environment described by its genes, an environment that prevailed during the time period (millions of years) when evolution naturally selected the genes of its ancestors—those who survived to pass on their genes. When an organism’s current environment differs from its ancestral one, the environment’s mismatch with the organism’s genome may result in functional disadvantages for the organism. The genetically conditioned nutritional requirements of human beings established themselves over millions of years in which ancestral hominins, living as hunter-gatherers, ate a diet markedly different from that of agriculturally dependent contemporary human beings. In that context, we sought to quantify the ancestral-contemporary dietary difference with respect to the supply of one of the body’s major mineral nutrients: potassium. In 159 retrojected Stone Age diets, human potassium intake averaged 400 125 mEq/d, which exceeds current and recommended intakes by more than a factor of 4. We accounted for the transition to the relatively potassium-poor modern diet by the fact that the modern diet has substantially replaced Stone Age amounts of potassium-rich plant foods (especially fruits, leafy greens, vegetable fruits, roots, and tubers), with energy-dense nutrient-poor foods (separated fats, oils, refined sugars, and refined grains), and with potassium-poor energy-rich plant foods (especially cereal grains) introduced by agriculture (circa 10,000 years ago). Given the fundamental physiologic importance of potassium, such a large magnitude of change in potassium intake invites the consideration in human beings of whether the quantitative values of potassium-influenced physiologic phenomena (eg, blood pressure, insulin and aldosterone secretion rates, and intracellular pH) currently viewed as normal, in fact disaccord with genetically conditioned norms. We discuss the potential implications of our findings in respect to human health and disease.


                    Keywords: dietary potassium, human evolution, diet net acid load


                    your body will maintain tight control of potassium *no matter what* until your potassium is so low that it is medical emergency Blood levels are one thing - sufficient potassium for optimal intracellular levels ad all bodily functions that require potassium is another thing entirely.

                    http://en.wikipedia.org/wiki/Hypokalemia
                    "Normal serum potassium levels are between 3.5 to 5.0 mEq/L[1]; at least 95% of the body's potassium is found inside cells, with the remainder in the blood. This concentration gradient is maintained principally by the Na+/K+ pump."

                    http://www.krispin.com/potassm.html
                    http://www.umm.edu/altmed/articles/potassium-000320.htm
                    http://en.citizendium.org/wiki/Potas...ase_and_Stroke



                    iherb referral code CIL457- $5 off first order

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                    • #11
                      Cillakat, thanks for posting all of that information. If 10-13 servings of veggies is needed to gain optimimum K levels, I know I'm not getting enough K in spite of eating a BAS several times a week. Dh and I tend to skimp on veggies with the evening meal, plus I rarely eat any at breakfast or snacks. And I keep waking up with headaches in spite of making an effort to drink enough water so something is not right.

                      Are there any safe K supplements for those of us who are not getting enough in our diets? I think it's hard to find non-prescription K supplements...there seems to be fear out there that people might hurt their electrolite balance by taking these supps.

                      Question about cooking veggies and K levels...does it affect K levels if the tomatoes (for example) are cooked or raw?
                      I'm a quitter...but I'm back now.

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