Do You Need Supplemental Electrolytes?

What are electrolytes and why most healthy people do not need supplemental electrolyte beverages and supplements.

In This Video:

• Electrolytes and their function. 00:44
• Essential electrolytes. 1:56
• Electrolyte recommended dietary allowance (RDA). 2:18
• Test for deficiencies, do not guess! 3:56
• Food versus electrolyte supplements. 5:29

Why You May Not Need 4,700 mg Of Potassium Daily

Potassium is an electrolyte that helps balance fluid levels in cells and blood. While sodium can increase blood volume, potassium decreases it. Plant foods are the best source of potassium, but it also comes from eating animal foods.

There are indications some people are not getting enough dietary potassium. Your doctor uses a blood test called Comprehensive Metabolic Panel (CMP) to check your blood potassium and sodium levels.

Some websites claim adults need up to 4,700 mg of potassium daily. Others claim as little as 2,500mg  daily is enough. For people with healthy kidneys, excess potassium is removed in your urine.

For people with kidney disease, excessive potassium can be life threatening. That is one reason potassium supplements are limited to 100 mg.

In this video:

• Do healthy adults need 4,700 mg of potassium daily? 00:46
• RDA, adequate intake and daily value. 2:45
• Potassium deficiency symptoms and risks. 4:41
• Low carb diets and potassium deficiency. 7:02

30 More Low Potassium Foods

30 foods providing 210 mg or less of potassium per serving for people needing to restrict potassium due to chronic kidney disease.

In this video:

• Why a low potassium diet? 00:30
• Nutrition label potassium daily value. 1:09
• 30 low potassium foods. 1:35

Garlic
Radishes
Paste, White, Cooked
Jalapeno Pepper
Endive, Raw
Scallions (Green Onions)
Onions
Apricots
Couscous, cooked
Figs
Plums
Milk Chocolate
Rapini (Broccoli Rabe)
Celery
Blueberries
Walnuts
Tangerine (Mandarin Orange)
Peaches
Green Bell Pepper
Turnips
Shrimp
Dark Chocolate
Spinach, Raw
Green Peas
Red Bell Pepper
Bulgur, dry
Peanuts, Roasted
Mustard Greens, Raw
Almonds
Peanut Butter

Decoding Ingredient And Nutrition Labels

Diets are made of choices. Many Americans eat a diet of prepared foods without knowing what is in their food. This video shares how to use nutrition and ingredient information to make healthy diet choices.

n this video:

• Definition of prepared foods. 00:41
• Why ingredient and nutrition information is important. 1:36
• Decoding the nutrition facts label. 3:34
• Decoding the ingredients list. 7:55

Should You Eat A High Or Low Potassium Diet?

Potassium is an essential mineral. Many Americans eat a high sodium, low potassium diet. One reason is diets high in meat and ultra-processed foods. Potassium is abundant in plant foods. Many fad diet experts and health and wellness websites recommend obtaining about 4,500 mg of potassium daily.Do healthy adults need 4,000 to 5,000 mg a day? Your kidneys help control blood potassium levels. People with chronic kidney disease must eat a low potassium diet. But, low potassium does not mean little or no potassium. This video shares information about eating a high or low potassium diet.

In this video:

• Why is potassium essential?
• Why you need potassium.
• What is an electrolyte?
• Recommend dietary requirement (RDA) versus adequate intake (AI) and daily value (DV).
• Should you eat a high or low potassium diet?

Related videos:
20 High Potassium Foods: https://youtu.be/5fJdQyGdlNE
30 Low Potassium Foods: https://youtu.be/tUSkdc5AsE4

Should You Eat A High Or Low Potassium Diet?

Potassium is an essential nutrient. Depending on your source of information, the recommended amount of daily potassium is between 2,500 to 4,700 milligrams. Since potassium deficiency is so rare in the U.S., there is no official recommend dietary allowance (RDA). Many food manufacturers use 4,000 mg a day to calculate the daily value (DV) listed on nutrition facts labels.

RDA’s and DV’s apply to healthy people. People with chronic kidney disease (CKD) must restrict potassium and other minerals because their kidneys cannot remove excess amounts. And in many cases, including potassium, high blood levels can be as dangerous as low levels.

One Interest rumor is that people with CKD must avoid high potassium foods. That is a myth. People with CKD must limit total daily potassium to essential amount. Whether the potassium comes high or low potassium foods is up to each individual.

In this video:

• How much dietary potassium do you need?
• Blood potassium levels.
• Low and high potassium symptoms.
• Who should limit potassium?
• High and low potassium foods and diets.

Related videos:

Phytochemicals: https://youtu.be/pJK5dB-0_pg
High Antioxidant foods: https://youtu.be/o5_2uPZ5gdg

Animal vs. Plant Potassium Levels

Can low carb diets cause a potassium deficiency? This video compares animal versus plant potassium levels for 34 common foods.

Included in this video:

• What is potassium?
• Potassium recommended dietary allowance.
• Symptoms of high and low potassium.
• Diet and potassium.
• Comparison of animal vs. plant food potassium levels.

30 Low Potassium Foods Video

Many people eat a high sodium low potassium diet. People eating high potassium diets can consume more sodium. Too much potassium can be as dangerous as too little potassium.

People with Chronic Kidney Disease (CKD) have trouble removing excess sodium and potassium. It is important, if instructed by their doctor, to eat a low potassium diet. Potassium is in all foods; animal and plant.

This video looks at 30 foods providing less potassium than most other foods.

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