Why do we need potassium?
Potassium is an essential mineral that functions in our body as an electrolyte; we need it to regulate fluid balance, nerve signals, and muscle contractions.
The Ministry of Health recommends that adult men get 3,800 mg/day and that adult women consume 2,800 mg/day.
Without sufficient potassium intake, the World Health Organization cautions that individuals may be at risk for hypertension, cardiovascular disease, chronic kidney stone formation, and low bone-mineral density.
In fact, with regard to hypertensive (high blood pressure) adults, a 2012 systematic review by FSAZ found that increased potassium intake reduces blood pressure.
It was also announced this year that Michael Stowasser of the University of Queensland Diamantina Institute will lead a trial to investigate why blood pressure is so sensitive to dietary potassium.
“High dietary salt consumption has long been considered to be the primary cause of hypertension,” Stowasser notes, “but growing evidence indicates that low potassium consumption has an equally important role to play.”
Considering whether you need to add drinks that are high in potassium to your balanced diet? Read on for some effective and delicious beverage options.
Drinks High in Potassium
Coconut Water
Whether you drink it alone, add it to smoothies or toss it into creative recipes, coconut water is refreshing, hydrating, low in sugar and high in potassium.
But all coconut waters are not created equal. Pure H2coco Coconut Water, instead, comes straight from the coconut and has the following guilt-free features:
- 330 mg of potassium per serving (200 ml)
- No concentrates
- No preservatives
- No added sugar
- Dairy and lactose-free
- Gluten-free
- GMO-free
If you want to shake things up, try different flavors like Cocochoc Chocolate, Cocoespresso Coffee, H2melon Watermelon, Pineapple, Raspberry & Apple, Pure Pin, and Troperific.
Vegetable and Fruit Juices
Vegetable and fruit juices are another good source of high-potassium drinks. Some of the fruits and veggies with the highest amount of potassium (and greater drinkability) include:
- Bananas
- Nectarines
- Pineapples
- Mangoes
- Peaches
- Tomatoes
- Apples
- Apricots
- Oranges
If you don’t have a juicer or can’t find natural, no-sugar-added juice with these ingredients, consider tossing them into a smoothie with a splash of coconut water, and maybe some nut butter and chia seeds!
Check out our recipe for a Cocochoc Smoothie with dates, bananas, cacao, and cinnamon.
We also love this Mixed Berry Smoothie, which is high in vitamins, antioxidants, and fibre.
Prefer a greener blend? Try our Green Smoothie concoction with spinach, mangoes, strawberries, and banana.
Milk
Australians get much of their potassium from milk, which also contains other essential nutrients for the body like calcium, protein, and vitamins.
In a study of Australian preschool children, researchers found that participants received one-quarter of their total potassium from dairy milk and yoghurt.
Unfortunately, many people suffer from gastrointestinal or allergic reactions when they consume dairy and lactose-containing products.
In these instances, consider opting for coconut water or fruit/vegetable juice to increase your potassium intake through beverages.
Sports Drinks
Potassium is added to many popular sports drinks but we recommend exercising caution when consuming these beverages as they are often packed with added sugar, artificial ingredients, and calories.
Some brands even contain up to 22.4 grams of sugar per 250 ml.
Excessive sugar consumption can lead to tooth decay, weight gain, diabetes, and other health complications.
Coconut water, by comparison, is typically much lower in sugar and calories and doesn’t utilise artificial ingredients.
When it comes to high-potassium drinks, coconut water is one of the best solutions for healthy hydration; get yours online from H2coco.