It’s important to know which foods contain potassium, and how much, because potassium is essential to your well being. To meet your body’s potassium requirements, you need about 4,700 mg of potassium a day.
In particular, when you’ve had low vitamin B12 for a period of time, and if your blood cells have been affected (anemia is a common symptom of low vitamin B12), then when you begin replacing vitamin B12 your blood cells begin dividing and returning to a normal size. That takes a lot of potassium.
If your diet is low in potassium, then the added demand when your blood cells begin returning to normal may cause unpleasant side affects like loss of strength and even muscle spasms.
Is it MS? ~ Read more.
If you know what foods are high in potassium, you can restore your B12 levels and not get unpleasant side effects, as long as you eat the foods high in potassium.
Equally, if you use a lot of vitamin B12 over a period of time, for instance I used 25 mg or more a day for more than five years, you can begin to get side affects from the cobalt (a heavy metal), like painful muscle spasms.
When I began adding Maca (rich in potassium) to my daily coffee, the spasms became far fewer and far less painful. Now I regularly eat peanut butter, dishes with tomato paste, and potatoes.
If I had known earlier about the effect of B12 healing blood cells I could have adjusted my diet long ago.
Potassium Content of Various Foods
|Black tea, 1 cup||87.7 mg.|
|Chamomile Tea, 1 cup||21.3 mg.|
|Coffee, brewed from grounds, 1 cup||116 mg.|
|Green tea, 1 cup||17 mg.|
Prune juice, 1 cup
Cantaloupe, 1 cup cubed
Honeydew Melon, 1 cup cubed
Banana, 1 small
Raisins, 1/3 cup
Mango, 1 medium
Strawberries, Fresh, sliced, 1 cup
Kiwi, 1 large
Orange, 1 small
Orange Juice, 1/2 cup
Pear, 1 medium
Peach, 1 medium
Peaches Canned, 1/2 cup
Watermelon, 1 cup cubed
Apple, 1 small
Apple Juice, 1/2 cup
Pineapple, Canned 1/2 cup
Mandarin Oranges, 1/2 cup
Grapes, 10 small
Blueberries, 1/2 cup fresh
|Tomato Paste, 1 cup|
Tomato Puree, 1 cup
Tomato Juice, 1 cup
Tomatoes, fresh, 1 cup chopped
Potato Chips, 1 oz
Lamb's Quarters, 1/2 cup spring shoots
Sweet Potato, with skin, baked
Purslane, cooked, 1 cup
Purslane, raw, 1 cup
Hummus, 1 cup
Molasses, 1 tablespoon
Avocado, 1 medium
Black Beans, 1/2 cup cooked
Pinto Beans, 1/2 cup cooked
Lentils, 1/2 cup cooked
Dried Peas, 1/2 cup cooked
Soy Beans, 1/2 cup - but soy is a bit risky
Soy Milk, 1 cup - Soy is a bit dangerous
Asparagus, 1 cup fresh or cooked
Pumpkin, 1/2 cup cooked
Mushrooms, 1/2 cup cooked
Brussels Sprouts, 1/2 cup fresh
Sunflower Seeds, 1/4 cup
Peanut Butter, 2 tablespoons
Peanuts, salted, 1 oz
Maca, 2 teaspoons
Green Beans, 1/2 cup fresh
Green Beans, 1 cup frozen
Carrots, 1/2 cup fresh
Zucchini/Summer Squash, 1 cup cooked
Chocolate Bar, 1 1/2 oz
Chocolate Bar, 8 oz
Cauliflower, 1/2 cup fresh
Peas, canned, 1/2 cup
Broccoli, 1/2 cup fresh
Corn, 1/2 cup frozen
Cucumber, 1/2 cup slices
Lettuce, Iceberg, 1 cup
|Coconut, raw, 1 cup shreaded|
Brown Rice, Cooked, 1 cup
Peanuts, raw, 1 cup
White Rice, regular, cooked, 1 cup
|Meat, Fish, Eggs||mg.|
|Salmon, 3 oz baked or broiled wild|
Turkey, 3 oz dark meat
Beef, 3 oz lean, cooked
|Yogurt, 6 oz|
Milk, 1 cup low fat
Cottage Cheese, 1 cup low fat
Ricotta Cheese, 1/2 cup
Ice Cream, 1/2 cup vanilla
American Cheese, 1 oz
Cheddar Cheese, 1 oz
The FDA has determined that foods that contain at least 350 milligrams of potassium can bear the following label: “Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure andstroke.”
Potassium helps protect against Kidney Stones
Study of more than 45,000 men followed for four years found that men whose potassium intake averaged more than 4,042 mg/day were only half as likely to develop symptomatic kidney stones as men whose intake averaged less than 2,895 mg per day. Morris RC, Jr., Schmidlin O, Tanaka M, Forman A, Frassetto L, Sebastian A. Differing effects of supplemental KCl and KHCO3: pathophysiological and clinical implications. Semin Nephrol. 1999;19(5):487-493.
Potassium helps keep pH high and osteoporosis low
Potassium-rich foods, like fruits and vegetables, are rich in precursors to bicarbonate ions, which buffer acids in the body.
The modern Western diet tends to be low in sources of alkali (fruits and vegetables) and high in sources of acid (fish, meats, and cheeses).
When the quantity of bicarbonate ions is too low to maintain normal pH, the body can mobilize alkaline calcium salts from bone in order to neutralize acids consumed in the diet and generated by metabolism.
Increased consumption of fruits and vegetables reduces the net acid content of the diet and may preserve calcium in bones, which might otherwise be mobilized to maintain normal pH.
Morris RC, Frassetto LA, Schmidlin O, Forman A, Sebastian A. Expression of osteoporosis as determined by diet-disordered electrolyte and acid-base metabolism. In: Burkhardt P, Dawson-Hughes B, Heaney R, eds. Nutritional Aspects of Osteoporosis. San Diego: Academic Press; 2001:357-378.
Potassium helps protect against Stroke
Study of more than 43,000 men followed for eight years found that men in the top quintile (1/5) of dietary potassium intake (median intake, 4,300 mg/day) were only 62% as likely to have a stroke than those in the lowest quintile of potassium intake (median intake, 2,400 mg/day). Ascherio A, Rimm EB, Hernan MA, et al. Intake of potassium, magnesium, calcium, and fiber and risk of stroke among US men. Circulation. 1998;98(12):1198-1204.
Potassium helps Significantly lower high blood pressure
Data on more than 17,000 adults who participated in the Third National Health and Nutrition Examination Survey (NHANES III) indicated that higher dietary potassium intakes were associated with significantly lower blood pressures.
How potassium works at cell level
To understand why potassium is so important, we need to look a little more closely at a nerve in its entirety. Read more.