How To Get The Potassium That Isn't In The ThinkPharm Formula

The recommended daily amount of potassium is 3500mg according to the NHS (1).

An easy way to make sure you’re getting enough potassium is by ensuring that you don’t consume too much food that’s low on potassium. We only have a limited amount of food we can eat in a day. If we feel satiated before we consume enough minerals, this will interfere with being adequately nourished. This is why it's important to eat food that is nutrient-dense.

If you limit the amount of low potassium foods you eat, you’ll usually naturally get enough potassium. Let us demonstrate an example.

Let’s say you want to eat 100 grams of carbs in your diet. Let’s compare the amount of potassium you would get from rice with the amount in potatoes.

124mg of potassium in 100 grams of carbs from white rice

186mg of potassium in 100 grams of carbs from brown rice

2288mg of potassium in 100 grams of carbs from potatoes

That’s 12.3 times more potassium in potatoes compared to brown rice! That’s a pretty extreme difference.

Other examples of high potassium foods include:

Kale = 447mg per 100 grams

Brown mushrooms = 448mg per 100 grams

Parsnips = 375mg per 100 grams

Pumpkin = 340mg per 100 grams

Avocado = 689mg per average avocado (136g)

Plantain = 499mg per 100 grams

Kiwi = 312mg per 100 grams

Broccoli = 316mg per 100 grams

Sweet potato = 337mg per 100 grams

Salmon (Chum) = 429mg per 100 grams

Herring = 423mg per 100 grams

Rainbow trout = 451mg per 100 grams

Halibut = 450mg per 100 grams

Mackerel (Spanish) = 446mg per 100 grams

Tuna (Yellowfin) = 444mg per 100 grams

Cod (Atlantic) = 413mg per 100 grams

Salmon (Sockeye) = 391mg per 100 grams

Octopus = 350mg per 100 grams

There’s an extra thing to bear in mind with dietary potassium. Insulin lowers the amount of potassium in the bloodstream. Insulin is released most in response to carbohydrate intake. This means when consuming carbohydrates, one should consume adequate amounts of potassium alongside. This is another reason why one should choose probably choose potatoes over rice as a source of carbohydrates. It also means that if you are going to consume potassium devoid foods such as rice, it is best to consume some potassium rich foods (from the list above) to help keep healthy potassium levels.

Boiling and draining foods will cause a loss of minerals. Generally it is best to cook in ways that maintains the food’s original liquid (for example soups and stews). This will avoid losses of several nutrients (not just potassium).

Please note: unless otherwise specified, as with all our pages that mention the nutritional content of different foods, the data for this page came from https://fdc.nal.usda.gov/ or https://nutritiondata.self.com/ (which takes its data from the FDC website and makes it more easily accessible). If you want to learn more about the vitamin and mineral content of foods, those websites make for the best sources.

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Disclaimer: Food supplements are intended to correct nutritional deficiencies, maintain an adequate intake of certain nutrients, or to support specific physiological functions. The ThinkPharm Formula (or any other food supplement) is not a medicine and therefore cannot and does not claim to treat or prevent disease. All content on this website is for educational purposes only and does not constitute medical advice. None of the scientific studies quoted on this website qualify as proof or implication that ThinkPharm Health's supplements treat or prevent disease. Findings of scientific studies do not always represent reality. It is always difficult for scientific studies to reach accurate conclusions regarding nutrition and its relationship to diseases. Please consult your healthcare professional before making any significant changes to your diet and lifestyle. ThinkPharm Health is not liable for risks or issues associated with using or acting on information from this website.