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Potassium is needed for water balance, nerve and muscle function. It is required to balance the sodium potassium ratio, controlling the electrical balance within our bodies.

Potassium also allows insulin release from pancreatic cells.

Food sources:

  • Meats, 100g cooked ground beef 250mg
  • Poultry, 100g roast chicken 230mg
  • Fish
  • Dark green leafy vegetables including: kale, microgreens produced from the seeds of vegetables such as broccoli, collard greens, spinach, cabbage. 2 handfuls of spinach 838mg, 2 handfuls of chard 962mg
  • Avocados, ¼ ,245mg
  • Watermelon
  • Banana, 1 banana, 425mg
  • Potatoes
  • ½ head broccoli, 460mg
  • 100g peas/ beans 475mg

Deficiency signs and symptoms;

  • Abdominal bloating
  • Weak muscles and bones
  • Rapid heartbeat
  • Muscle cramps
  • Constipation

Potassium deficiency, known as hypokalemia, can be caused by diuretic or steroid medications

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