The Power of Potassium + Easy Ways to Get More in Your Diet

  • Recipes
  • By PURE
  • 2 min read
Two glasses of golden juice, each garnished with a slice of green pepper

What Is Potassium’s Job?

Potassium plays a vital role in keeping our bodies running smoothly. Often called an electrolyte, it carries an electrical charge that wakes up our nerves and cells, getting them ready for action. Potassium ensures that the fluid levels inside our cells are just right, while its partner, sodium, manages the fluid outside. Potassium is also essential to our muscles, helping them contract and contributes to maintaining healthy blood pressure.

Two bottles of green honeydew, cucumber and lime juice beside half a honeydew melon, a cucumber and a lime

What Are Your Potassium Daily Needs?

The recommended daily intake of potassium varies based on age, sex, and overall health. However, generally speaking, adults are advised to consume around 2,600 to 3,400 milligrams (mg) of potassium each day. We found this great tool that gives you points for every type of fruit or vegetable you’d like to juice.

For example, our easy green juice has 88 points!

It’s important to note that specific potassium requirements can differ based on factors such as physical activity level, certain medical conditions (e.g., kidney problems), and medications you might be taking. Always consult with a healthcare professional or registered dietitian to determine the right potassium intake for your unique needs and circumstances.

Potassium and Health

Potassium has wide-ranging roles in the body, which is why researchers study it in connection with blood pressure, bone health, kidney function, and blood sugar. If you have questions about your own potassium needs, talk to your doctor.

Kidneys and Potassium

The kidneys filter waste and excess substances from the blood to create urine, and potassium is one of the electrolytes they help keep in balance. Because of this, people with kidney problems, and people taking certain medications, may need to limit potassium. Check with your doctor or a registered dietitian before adding potassium-rich juices to your routine.

Foods High in Potassium

Overall, it’s really simple to get your daily share of potassium. You can eat the following foods, or juice any combo of fruits and veggies on the list.

Fruits

  • Bananas
  • Oranges
  • Cantaloupe
  • Grapefruit
  • Honeydew
  • Blueberries
  • Strawberries
  • Watermelon
  • Apricots
  • Kiwi
  • Prunes

Vegetables

  • Cucumbers
  • Mushrooms
  • Pumpkins
  • Spinach
  • Sweet potatoes
  • Potatoes (with skin)
  • Tomatoes
  • Beet greens
  • Brussels sprouts
  • Avocado
A whole pineapple with halved kiwi and a lemon half

Easy Cold-Pressed Juices Loaded with Potassium

Here are a few of our favorite tasty, juicy ways to get the proper daily intake of potassium:

A carafe of grapefruit juice beside halved grapefruit and fresh turmeric, with a PURE Juicer behind

Grapefruit Goodness

4 Grapefruit

1 – 3” Turmeric

Yield – 24 oz

Two glasses of cantaloupe juice garnished with green pepper slices, with half a cantaloupe behind

Cool Cantaloupe Cucumber

½ cantaloupe (pressed)
1 cucumber (grid #10 grind and press)
1 lime (pressed)

Yield – 20 oz

Three bottles of red watermelon juice in front of a watermelon and limes

Watermelon Beet Lime

1 small watermelon (remove rind, press)
2 limes (press)
1 medium to small beet (#10 grid, grind and press)

Yield – 2 liters

Pro-Tip: Beets may have kick-back, so cover the feed chute when grinding (stage one).

Another delicious way to get your potassium allowance is by making this awesome smoothie bowl!

Sources

Medical Disclaimer

PURE is a kitchen products company. We are not doctors or medical experts. All content and information on this blog and website is for informational and educational purposes only, does not constitute medical advice, and does not establish any patient-client relationship by using this website.

Although we strive to provide accurate general information, the information presented here is not a substitute for professional advice. You should not rely solely on this information. Always consult a professional in your area for your health questions and concerns before making any professional, legal, medical, financial, or tax-related decisions.

This article is for educational purposes only and is not medical advice. Talk to your doctor before changing your diet, especially if you have a health condition or take medication.

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