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Potassium – Is it the mineral miracle?

March 29, 2021 By Alex Gellman

Studies have shown that increasing your intake of potassium may lead to greater weight loss.

Not only does potassium assist in your weight loss goals, but it also fights off the risks of heart disease and high blood pressure. Potassium helps reduce stroke risk and, in older women, may help avoid osteoporosis. That is amazing news as potassium can be found in our everyday meals. Ensuring you are getting the right amount will get you closer to your weight loss goals and improve your health in many ways.

So how is this mineral going to help you lose weight?

Electrolyte

Potassium is an essential mineral, and it is also an electrolyte. This means it is balancing the sodium in your body. Since sodium holds water in your cells, this increases the water you retain, which tends to increase your weight. Potassium helps balance the sodium in your cells enabling you to lose weight and decreases the risk of high blood pressure. Also, when you are exercising you excrete potassium through sweating. It is essential to replenish your potassium stores to have enough energy for your workouts.

Muscle development

Eating a diet rich in potassium helps build muscle. It aids in muscle development by converting your food into energy for muscle growth, which entails a boost in your metabolism. Having a higher ratio of muscle helps burn more calories and lose more weight. You will start shedding fat, and increasing your lean muscle tissue when you exercise.

If you are low on potassium, symptoms include:

  • Muscle weakness
  • Weight gain
  • Feeling constantly tired
  • Leg cramps
  • constipation

Where can you find potassium?

21 potassium-rich food to incorporate in your diet:

  1. Crimini mushroom 5 oz. 635 mg potassium
  2. Swiss chard 1 cup 960.8 mg potassium
  3. Banana 1 medium 467 mg potassium
  4. Spinach 1 cup 838.8 potassium
  5. Romaine lettuce 2 cups 324.8 potassium
  6. Celery 1 cup 344.4 potassium
  7. Broccoli 1 cup 505.4 potassium
  8. Winter squash 1 cup 895.9 potassium
  9. Tomatoes 1 cup 399.6 potassium
  10. Collard greens 1 cup 494.0 potassium
  11. Summer squash 1 cup 345.6 potassium
  12. Eggplant 1 cup 245.5 potassium
  13. Cantaloupe 1 cup 494.3 potassium
  14. Green beans 1 cup 373.8 potassium
  15. Brussels sprout 1 cup 494.5 potassium
  16. Kale 1 cup 296.4 potassium
  17. Carrots 1 cup 394.1 potassium
  18. Avocado  1 cup 874.5 potassium
  19. Beets 1 cup 518.5 potassium
  20. Papaya 1 small 781.3 potassium
  21. Asparagus 1 cup 288.0

Unprocessed foods have the highest amount of potassium. Stay clear of processed and packaged foods that are lab-produced. Processed foods generally have a high sodium content, which means not only are they displacing the potassium, they may also hinder your weight loss goals. You are meant to eat wholesome fresh food that your body can recognize. Once you incorporate whole foods, your body will thank you, and you will be closer to your weight loss goals.

This post was initially developed by guest blogger, Hiba Beyhum, a student of The Institute of Holistic Nutrition. Alex Gellman is Hiba’s preceptor.

Filed Under: Recipes for Wellness, Sustainable Weight Loss, Wellness / Lifestyle Coaching Tagged With: potassium, preceptor, weight loss

alex-gellman Alex Gellman HOM, PHD

HOM, PhD, Homeopath, Holistic Nutritionist, and Iridologist with a PhD in Integrative Medicine, Alex has effectively facilitated the health and wellness of patients since 1981.

She is a certified facilitator of MBTi (Myers Briggs Type Indicator) that she uses in coaching to improve lines of communication.

She has presented at conferences and at the University of Toronto Research Symposium on the results of a successful 6-month study on the effects of those suffering from Fibromyalgia.

The author of three lifestyle wellness manuals, Alex also created the stress age biological assessment featured in the Wall Street Journal. She has appeared on a variety of health and wellness television shows and has hosted wellness retreats in Sedona and Niagara


 David Gellman Rabbi - DAVID GELLMAN

Over 30 years of experience in transforming the lives of individuals, families, and corporations, as a spiritual leader, Rabbi, Accountant and Registered Behavioral Coach.

Rabbi Gellman holds ongoing workshops to offer guidance in achieving a life balance and in making spirituality a principle part of life.

His teaching style combines a wealth of knowledge with coaching skills to ignite people to achieve their dreams.

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Call 416-456 HELP (4357) or email your Toronto Wellness and Life Coach Alex Gellman for more information about Life Coaching Toronto. (Local services are now also available in Nova Scotia. Contact 902 542 5280.) Urgent matters requiring immediate attention email to alex@alexgellman.com

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