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Adding Potassium to Diet


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How would you recommend supplementing potassium to your diet? I know that you have to careful if you receive too much potassium, but I assume a little extra won't hurt. I have heard coconut is a good source but was wondering if there is like a powder I could add to water in order to increase my levels. What do you do, and what works best for you? 

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aPPendix 12. SELECTED FOOD SOURCES RANKED BY AMOUNTS OF POTASSIUM AND CALORIES PER STANDARD FOOD PORTION

food

standard portion size

calories in standard portiona

Potassium in standard portion (mg)a

Potato, baked, esh and skin

1 small potato

128

738

Prune juice, canned

1 cup

182

707

Carrot juice, canned

1 cup

94

689

Tomato paste

1⁄4 cup

54

664

Beet greens, cooked

1⁄2 cup

19

654

White beans, canned

1⁄2 cup

149

595

Tomato juice, canned

1 cup

41

556

Plain yogurt, nonfat or lowfat

8 ounces

127–143

531–579

Tomato puree

1⁄2 cup

48

549

Sweet potato, baked in skin

1 medium

103

542

Clams, canned

3 ounces

126

534

Orange juice, fresh

1 cup

112

496

Halibut, cooked

3 ounces

119

490

Soybeans, green, cooked

1⁄2 cup

127

485

Tuna, yellow n, cooked

3 ounces

118

484

Lima beans, cooked

1⁄2 cup

108

478

Soybeans, mature, cooked

1⁄2 cup

149

443

Rock sh, Paci c, cooked

3 ounces

103

442

Cod, Paci c, cooked

3 ounces

89

439

Evaporated milk, nonfat

1⁄2 cup

100

425

Low-fat (1%) or reduced fat (2%) chocolate milk

1 cup

158–190

422–425

Bananas

1 medium

105

422

Spinach, cooked

1⁄2 cup

21–25

370–419

Tomato sauce

1⁄2 cup

29

405

Peaches, dried, uncooked

1⁄4 cup

96

398

Prunes, stewed

1⁄2 cup

133

398

Skim milk (nonfat)

1 cup

83

382

Rainbow trout, cooked

3 ounces

128

381

Apricots, dried, uncooked

1⁄4 cup

78

378

Pinto beans, cooked

1⁄2 cup

122

373

Pork loin, center rib, lean, roasted

3 ounces

190

371

Low-fat milk or buttermilk (1%)

1 cup

98–102

366–370

Lentils, cooked

1⁄2 cup

115

365

Plantains, cooked

1⁄2 cup

89

358

Kidney beans, cooked

1⁄2 cup

112

358

a. Source: U.S. Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. 2009. USDA National Nutrient Database for Standard Reference, Release 22. Available at: http://www.ars.usda.gov/ba/bhnrc/ndl.

 
sorry I know this is huge but useful chart from US dept of Ag.   
I tend to stick to bananas often because convenient to grab in AM (portable breakfast/snack) and pick other foods here and there.  I also like whole foods vs. supplements as others have said.  I agree with others who have said be careful of too much of a good thing--potassium overload can affect heart.   When my Potassium was low in ER, they suggested banana as an easy quick fix though gave me a pill because I was in ER. 
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I always got terrible indigestion from bananas and eventually started to have mild mast cell reactions too. Interestingly, if I have some banana in a smoothie with other fruit or if I have cooked banana, such as in baked goods, it doesn't bother me. Recently, I read somewhere  (sorry, I can't find the source now) that the natural enzymes in bananas change as they ripen and that less ripe bananas can often upset a stomach but ripe and just starting to get brown spots are much less likely to cause the issue.

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