WEAKNESS, FATIGUE, MUSCLE CRAMPS?

IF YOU HAVE BEEN EATING A LOW-CARB DIET, YOU MAY HAVE A POTASSIUM SHORTAGE.

For most people, I am all for a low-carb diet. Getting rid of the processed foods and sugars only benefits everyone. What often happens is in reducing sugars and focusing on increasing protein and fats you may eliminate many foods such as fruits and veggies that are high in potassium.

This can leave you with a Potassium shortage.

Stress also depletes potassium, so if you have been running yourself ragged you maybe deficient.

Potassium is the 3rd most abundant mineral in our body. It functions as an electrolyte regulating water and sodium balance. Our body requires approximately 4,700 mg / day.

Symptoms of Potassium shortage:

 

  • Weak muscles, twitching, cramping
  • Fatigue
  • Digestion problems
  • Heaviness in legs going upstairs
  • Constipation
  • Bloating
  • Depression
  • Edema, puffy swollen ankles
  • Heart palpitations
  • High blood pressure
  • Insulin resistance, potassium is needed to store glucose in cells
  • Insomnia
  • Mental impairment
  • Kidney stones
  • Continual thirst

Low-Carb Sources of Potassium:

 

  • Avocado  large whole 1,067 mg
  • Beet greens ( 1 cup) 909 mg
  • Squash (1 cup) 896 mg
  • Mixed nuts ( 1 cup) 874 mg
  • Mushrooms (1 cup) 635 mg
  • Bok Choy (1 cup) 600 mg
  • Coconut water (1 cup) 600 mg
  • Salmon (4 oz) 572 mg
  • Broccoli (1 cup) 505 mg
  • Brussels Sprouts (1 cup) 494 mg
  • Halibut, (3oz), 490 mg
  • Grass fed Beef (4 oz) 475 mg
  • Spinach (½ cup cooked) 420 mg
  • Tomato (1 cup) 399 mg
  • Kale (½ cup) 329 mg
  • Cauliflower (1 cup) 176 mg
  • Coconut (1 oz) 157 mg
  • Egg (1) 70 mg

Like all minerals, it is best to get as much from food as possible. So load up on dark leafy greens, add in some nuts, throw an avocado in your smoothie and guacamole on your meat. Include salmon and halibut weekly, drink coconut water after exercise, and salt your food with Himalayan salt.

* Himalayan salt contains triple the amount of potassium per serving than celtic.

Your energy will soon increase, leaving heavy legs and fatigue behind!

Great energy is my wish for you,

Janice