7 Potassium Rich Foods Whole Day be Active

In electrolytes, potassium is an important mineral and other that helps to avoid dehydration. You want to prefer whole foods it has more health benefits.

In the beginning, keto dieters will face a side effect called keto flu mainly comes for one reason electrolyte imbalance.

Most people will quit in the beginning stage because of the side effect of “keto Flu”. There didn’t have enough knowledge of how to avoid and fix it. Just read the full post it only take to ready 5 minutes. What are the side effects!

Potassium and its side effects?

A lower potassium level in the body means hypokalemia which leads to fatigue and health problems.

The higher level is hyperkalemia in the body brings long-term diseases like heart problems. A healthy kidney can help to flush out the excess level in the body.

Electrolytes are the electric charge that signals to nerve and help to body function.

Potassium helps maintain muscle contraction, fluid control, blood pressure nerve function, digestion, heart rhythm, and PH balance.

Potassium is 3 important nutrients in electrolytes and other useful minerals like sodium, magnesium, and calcium.

keto flu and symptoms

In the keto diet beginning you will face “Keto Flu”. The resaon behind it your body start to switch glucose to fat as fuel.

High in potassium fruit and vegetable is also high in carbs which will kick you out of ketosis. we have a list of high in potassium and low in carbs.

You need to achieve your daily recommended 4,700 milligrams per day intake of potassium.

your pancreas creates less insulin then your kidneys start to flush out sodium as well as potassium.

Keto flu symptoms fatigue, nausea, brain fog, muscle weakness, constipation, and digestive issue.

7 high-rich sources of potassium foods

The best way to get electrolytes from whole foods and add the below-listed foods to your diet.

1. leafy green veggies and spinach

1 cup of spinach contains a lot of vitamins and minerals.It covers all three important minerals potassium, sodium, and magnesium.

180 grams of cooked spinach will have 839mg (24%) RDI. Vitamins A and k promote bone health and increase insulin sensitivity.

All other green leafy packed with antioxidants will boost immune and energy function. And try these green leaf foods containing a lot of nutrients.

. swiss chord
. kale
. broccoli

2. salmon

Salmon will have a great source of omega-3 fatty acids, protein, and other nutrients vitamins B and D.

6oz serving of salmon contains 1089mg (31%) of potassium.

Consuming fatty fish will have more health benefits and prevent heart disease. If you don’t like or can’t able to afford other potassium-filled fish are

.Halibut
.Tuna
.pompano
.mackerel
.snapper

3. Avocado

It contains a rich source of healthy fats, fiber, antioxidants, folate, and vitamins C, K, and B6.

One medium size avocado 136g carries 690mg (20%) of RDI stands for recommended dietary intake.

Avocado is good for heart health and prevents cancer.

4. clams

Clams it also rich in selenium, iron, and all sea foods will have vitamin B12.

3.5OZ serving of clams gives you 18% of RDI and clams are one type of shellfish it also contains protein and omega 3.

It will reduce inflammation and related disease.

5. brussels sprouts

It has more nutrients in one cup of Brussels sprouts 494mg of potassium 14% of RDI recommended and tastes similar to cabbage.

And it has vitamin C which helps to heal cuts and wounds. Vitamin A gives us cell growth and good vision.

6. zucchini

zucchini is a versatile vegetable you can eat raw or cooked.

one cup of zucchini gives us 14% of potassium and 10% of magnesium.

And high in antioxidants vitamin C helps blood cell function, lowers blood pressure, and prevents the cottage of arteries. This vegetable you can consume for your daily meal.

7. Mushroom

Crimini mushroom is one used popularly in mushroom varieties. You can use it as a base for more low-carb recipes it gives more flavor and texture.

One cup of crimini mushrooms has the highest potassium 323mg (9% RDI).

And gives vitamin D in favor of bone health and the immune system.

Potassium supplementing

A supplement is useful to achieve an electrolyte imbalance. Check the label there are no sugar, filler, or other ingredients that affect the quality. Search for specially made keto diet supplements.

Mostly prescribe a 4:2:1:1 ratio in each capsule of 140mg of sodium, 70mg of potassium, 35mg of magnesium, and 35mg of calcium its biological function.

But supplementing is the last option in your potassium deficiency because it has more chance of hyperkalemia (high in potassium) which leads to cardiac arrest.

That’s why FDA doesn’t allow making more than 99mg of potassium capsules. Make sure to get advice from your doctor and check the levels and get a prescription.

Conclusion

Potassium is a main electrolyte when in the keto diet there is a higher chance for potassium deficiency.

There is a small menu for potassium-rich foods in the keto diet.

But we have the list to add the above potassium-rich foods and minerals to your diet will smooth the process of keto.

It helps to stay in ketosis for the long term and your weight loss goals in your hand.