Potassium-- Do You Get Enough?

No doubt you’ve heard many times that Americans get too much salt, too much sugar, and too much saturated fat in our diets. But what about those important nutrients women don’t get enough of? Calcium and vitamin D are commonly talked about, but one nutrient that doesn’t get as much attention is potassium. Many women ask, “Can’t I get that from my multivitamin?” The answer is no, it isn’t added to most multivitamins for women and the research shows we’re much better off getting it from food, not a supplement, because the form of potassium that’s in fruits and vegetables is different than what is in supplements (potassium chloride) and our bodies better utilize the potassium in food.

Dark Leafy Greens

Potassium is a mineral found primarily in fruits, vegetables and dairy foods. It has been shown to help lower blood pressure in people who have hypertension and can help blunt the effects of a high sodium diet, which worsens high blood pressure. Potassium also makes blood vessels less stiff and helps decrease the risk of stroke and heart disease.

For athletes (adults and teens), potassium is important for fluid and electrolyte balance after a hard workout or sporting event and can help prevent muscle cramps and spasms. Since food works better than a supplement, skip the sports drink and instead combine a couple high potassium foods from my FREE list of high potassium foods* (see below for details).

Cantaloupe

A deficiency in potassium can cause fatigue, insomnia, depression, muscular weakness and heart and circulation problems. If you suffer from muscle cramps or those very painful, toe-crossing cramps in your feet, make sure you’re getting enough potassium and magnesium to help prevent cramping.

How much do I need?

Most adults need 4,700mg of potassium per day, according to the National Academy of Medicine (except if you have kidney problems, then you may need to avoid eating high potassium foods). However, women only get an average of 2300mg per day, or just about half of what they need. Citrus fruits, bananas, cantaloupe, and apricots are a good source of potassium, while dark leafy greens, beans, squash and tomatoes are some vegetables with a fair bit of potassium (potatoes too if you eat the skin).

*FREE* -- High Potassium Foods

For my complete list of potassium-rich foods showing the specific potassium content and including dairy and other foods high in potassium, send a request to Jill@jillwestrd.com and I’ll gladly send you a FREE copy!

The Many Milks at the Market

Have you noticed the dairy aisle at the grocery store these days? It seems to expand almost weekly with new yogurt and more types of "milk". I'm frequently asked by clients, "What is the best milk for me?" and my response is usually, “What is it you want to get from your milk and dairy products? Is it calcium and vitamin D? Protein? An after-workout recovery food? A product your stomach tolerates? Or all of the above?” The answers to these questions determine which milk choice is the best choice for you.

 One product to check out is Fairlife fat-free or 1% milk. The benefit of this milk is that it’s higher in protein and calcium compared to cow’s milk and most other forms of “milk” (soy, almond, rice, cashew, coconut). Fairlife milk is ultra-filtered, so the same one cup of milk provides 13 grams of protein (vs. 8 grams for cow’s milk) and 40% calcium (vs. 30%). This is a great bonus for women who struggle to eat enough dairy to meet their calcium needs. It's also a good "nutritional bang for your buck" because you are getting more calcium and protein without having to spend extra calories.

Fairlife milk

 In addition, the milk is pasteurized at a higher temperature than most milks, so it has a longer shelf life (when unopened). The milk is lactose free, making it a great choice for women with lactose intolerance. Finally, the ultra-filtration gives it a bit creamier taste without having to add the milk solids that most fat-free milks contain.

It’s worth noting that Coca-Cola owns Fairlife milk. As soda consumption declines, Coca-Cola is finding a new revenue generator and is heavily promoting this milk.

Another milk that most women are unfamiliar with is A2 milk. This is cow’s milk that contains only A2 beta-casein protein. Most milk usually has the A1 protein instead, but the A2 Milk company has developed a genetic test to determine which cows produce the A2 protein and only use these cows for their milk. The company claims people experience less GI discomfort when drinking their milk.

A2 Milk

But the research to support their claim is minimal. I found one study from a couple of years ago. It was a pilot study of 40 people and no follow up research has been done. So at this point, I can’t recommend this product based on research, but if you experience gas, bloating or diarrhea when you drink cow’s milk it might be worth trying this milk to see if it works for you. Otherwise, it’s not worth the extra cost to buy this milk, in my opinion.   

In a future post I'll talk about the pros and cons of many of the other "milks", including as soy, almond, rice, cashew, and coconut milk compared to cow's milk.

Lemon Cauliflower Rice

Cauliflower rice is a nice alternative to white rice because it is lower in carbohydrate and calories, while higher in fiber and vitamin C. You can add variety to this dish by changing the vegetables and spices, such as leftover cooked asparagus and fresh rosemary or red peppers and fresh basil instead of carrots and cilantro. It’s mild flavor is often appealing to kids as well. Enjoy!

 Ingredients:

2 ½ cups riced cauliflower

1 teaspoon olive oil

¼ cup diced red onion

¾ cup diced carrots

Lemon zest from ½ lemon

¼ cup chopped cilantro

½ cup chopped almonds

Salt and freshly ground black pepper to taste

Preparation:

In a frying pan heat oil over medium heat. Add red onion and saute until soft.

Add carrots and cauliflower; Cover and cook about 4 minutes, stirring frequently.

Remove cover and season with salt and pepper. Cook an additional 2-3 minutes.

Add lemon zest, cilantro and almonds. Serve immediately.

Makes 4 ¾ -cup servings.

Nutrition information per serving:

99 calories, 6 grams Total Fat, < 1g Saturated Fat, 0mg Cholesterol, 9 g Carbohydrate, 3.7g fiber, 4g protein, 51mg Sodium.