We hear lots of talk about getting the proper daily nutrients and watching our macros. It’s common to focus on calories, fat, protein, fiber, cholesterol, sodium, vitamins A, D, calcium, etc. However, one mineral that is often overlooked is potassium. We don’t hear too much about potassium, but that is slowly starting to change. Fortunately, more information about potassium is being shared with the general public and food companies are beginning to include potassium information on food labels. Enjoying a daily smoothie is one way to ensure that you are meeting your nutritional goals.
Potassium is one of the most important minerals we need for daily functioning. In addition, potassium is an electrolyte. Electrolytes are necessary for maintaining bodily functions because they aid in maintaining healthy blood pressure levels, heart rhythm, muscle contractions, and nerve impulses. Read this article to find out more about the benefits of potassium and potassium rich foods.
Daily Potassium Needs*
Potassium is found in the foods we eat and a balanced diet can provide our potassium needs. The recommended daily allowance for potassium is 3,500 mg. Furthermore, many experts state that we actually need at least 4,700 mg of potassium each day. Unfortunately, some diets do not supply the body will all of its potassium needs. To give you some perspective, check out the potassium levels of these foods:
- Banana = 425 mg of potassium
- Broccoli, 1/2 cup = 230 mg of potassium
- Spinach, 1/2 cup = 420 mg of potassium
- Salmon, 3 ounces = around 700 mg of potassium
- Avocado, 1 whole = 1,067 mg of potassium
To find out more about potassium rich foods,read here.
If you want to start your day with a potassium boost, smoothies are a great way for you to accomplish this goal. The beauty of smoothies is that they taste great while enabling you to incorporate a variety of fruits and vegetables in your diet. Variety is the spice of life, right?
Potassium Rich Smoothie
With ingredients such as pomegranate juice, bananas, avocado, peaches, strawberries, kiwi, and spinach, I encourage you to try this Potassium Rich Smoothie. Its 1,183 mg of potassium will help you begin the day with fulfilling at least 1/4 of your potassium needs. Of course, feel free to mix it up and make changes.
Due to the large amount of fruit in this smoothie, you will see that there is a good number of sugar and carbs in the recipe. Consider the fact that you will be consuming the majority of your daily fruit intake from this smoothie. In order to receive the necessary potassium for the rest of the day, try eating more green leafy vegetables, plain yogurt, and salmon. As always, I would love to hear about your experience with this potassium smoothie. Have a beautiful day!
*I am not a healthcare provider. I am just an elementary school teacher, wife, and mom, sharing information that I have learned while researching the benefits of potassium for myself and my family. In addition, any questions about your personal health needs should be addressed with your personal physician.
Check out those pretty flecks of spinach, and strawberry! The pomegranate juice mixed with the fruit and spinach creates this caramel colored smoothie. As a result, it may not look like a green smoothie, but it does taste delicious!
Potassium Rich Smoothie
1 cup pomegranate juice
1 banana, frozen
1 /2 cup peaches, cubed
1 kiwi, peeled
1 cup strawberries
2 cups spinach
1/2 lime (optional)
Place the ingredients in a high-powered blender (such as Blendtec or Vitamix), in the order listed. Begin first with the pomegranate juice and make your way down the list.
For the lime: Peel the skin away from the lime (just as you would with an orange). Cut the lime in half and add it to the ingredients. This is optional. I enjoy a citrus tang in my smoothie, so I love it.
Blend the ingredients until smooth. (I use the smoothie option on my Blendtec.)
Yields 2 servings.
261 calories, 6 g fat, 53 g carbs, 8.3 g fiber, 34 g sugar, 1,183 mg potassium
Nutrition information was calculated using the MyFitnessPal app.