When the weather gets warm, our bodies want to get outside and get active. This is especially true for any avid runner whose body has been cloaked in cold-weather running attire for months. But the body also needs to adjust to warmer weather after winter.
Stepping out for your first long-distance run in the sun can end in severe leg cramps. These muscle cramps are often caused by a loss of electrolytes, specifically potassium. Potassium is one of the best natural resources to prevent muscle spasms and cramps. This mineral naturally occurs in fruits and veggies. And it works to keep your muscles hearty and cramp-free!
Potassium is one of the body’s essential macrominerals — seven essential minerals made up of calcium, phosphorous, magnesium, sulfur, sodium, chloride, and, of course, potassium — in which the human body requires at least 100 milligrams a day. Potassium, also referred to as an electrolyte, helps to balance minerals and fluids in and out of cells, blunts the effects of sodium to regulate blood pressure, and helps to contract muscles.
A balanced, potassium-rich diet has a wide range of health benefits, from muscles to bones to your heart. Proper potassium consumption has been shown to lower blood pressure and therefore reduce your risk of stroke, prevent kidney stones, aid in sustaining bone density, protect muscles, and reduce the risk of overall mortality.
Potassium and Muscle Cramps
For many runners, cold temperatures don’t stop their exercise routine. But it’s important to consider the effects of temperature changes on your body as spring and summer roll around. Warmer temperatures cause your body to sweat more, meaning that you’re losing higher amounts of salt and electrolytes, such as potassium.
While potassium has many functions, one of the most critical is its ability to work with sodium to create the membrane potential, “an electrical and chemical system across cell membranes.” When your body loses electrolytes, especially potassium, the membrane potential is disrupted, and muscles tend to spasm contract, and cramp.
Boosting your intake of potassium is a great way to balance electrolytes and avoid painful cramps!
Finding the Right Balance
The adult body requires at least 100 milligrams per day just to keep bodily functions running. The daily recommended amount of potassium for adults is 4,700 milligrams, yet, per the US National Library of Medicine and the National Institutes of Health, only two percent of American adults reach that quota.
With that said, you also want to be careful to not overconsume potassium. Too much potassium can lead to severe health issues including a condition called hyperkalemia. This condition is caused by an imbalance in your potassium levels, specifically when they are too high.
For optimal potassium intake, the Mayo Clinic recommends staying within 3.6 to 5.2 millimoles per liter of blood. By implementing a balanced diet, proper potassium intake should be easy. As with any diet change, it’s important to consult a medical professional to figure out how much is right for your body.
Foods with High Potassium
One of the safest and easiest ways to boost potassium levels is through your food! Potassium can be obtained from a wide range of fruits and vegetables. While there are many options, the food below has been shown to have the highest levels of potassium.
These tasty fruits not only have between 420 to 806 milligrams of potassium, but they also offer a host of other essential vitamins and minerals such as vitamin C, folate, choline, magnesium, phosphorous, and omega fatty acids. While bananas won’t immediately relieve the pain and discomfort of a muscle cramp, they are an important step in preventing them. If you’re suffering from constant muscle cramps, adding a banana a day to your diet is a great start to ridding yourself of them!
Bananas can be eaten raw or used in recipes in a myriad of ways. Try a few of these plant-based, banana-bursting recipes: Easy Almond Banana Blondies, Energizing Coffee Cacao Smoothie Bowl, Healthy Banana Bread, Caramelized Banana Porridge, or these Light and Fluffy Banana-Nut Muffins.
This unusual source of potassium is one of the most abundant sources! One cup of cooked beet greens provides a whopping 1,309 milligrams of potassium, as well as 247 milligrams of sodium and 97.9 milligrams of magnesium. All of which help to boost and balance electrolyte levels. With that said, beet greens are a rarity in the recipe world, therefore, some creativity is required!
Instead of discarding those beet greens, try integrating them into some of your recipes, such as in salads, like this Beet and Lentil Salad With Beet Greens, stir-fry, such as this Beet Greens With Garlic and Toasted Almonds, Sesame Roasted Beets and Greens, or this Sautéed Beet Red Greens, or substitute beet greens for other leafy greens like in this Beginner Green Smoothie, Tofu Scramble, or this Vegan Spinach Dip.
Eggplant is a staple in plant-based diets. This dense veggie offers a thick, steak-like texture making it a great substitute for meat or pasta. On top of that, it’s yet another great source of potassium. While in its raw form, eggplant offers 189 milligrams of potassium, one cup of cooked eggplant still offers a generous 122 milligrams.
The diversity of eggplant in plant-based cooking is truly endless. Yet, some of the most popular dishes use this veggie as a substitute. Try out a few of these tasty, meatless recipes: Pulled Soya Lasagna, Eggplant Burger, Asian Eggplant Stir-Fry, or this Middle Eastern-Style Veggie Bake.
One large, cooked potato with skin offers an amazing 1600 milligrams of potassium! Not only do potatoes outrank other veggies in potassium levels, but they’re also a great source of vitamin C, folate, choline, magnesium, calcium, and sodium. Potatoes are a wonderful filler for many plant-based recipes. They satiate hunger while keeping you feeling full longer.
Their many uses make potatoes a staple in any kitchen, from stews and soups. Try Sweet Potato, Cauliflower, and Peanut Stew and Chipotle Sweet Potato Soup — to pizza and pasta — Potato Pizza With White Bean Garlic Sauce and Sweet Potato Noodles With Garlic Cashew Cream — to hearty breakfast recipes — Loaded Potato Omelet and Potato Hash and Tofu Scramble Skillet.
White, Soy, and Lima Beans
Beans are also a great source of potassium. With that said, not all beans are created equal in potassium levels. One cup of raw white beans has 3,626 milligrams of potassium. One cup of roasted soybeans has 2,346 milligrams of potassium. And one cup of cooked lima beans has 955 milligrams of potassium.
- Weekly Meal Plan: Potassium-Rich Vegan Meals!
- 15 Magnesium and Potassium Rich Plant-Based Recipes!
- Potassium and Pregnancy: Everything You Need to Know
- 15 High-Quality Magnesium and Potassium Supplements for Better Health & Wellness
- How to Get Enough Potassium in a Vegan Diet: Less Kale, More Beans?
Easy Ways to Help the Planet:
- Eat Less Meat: Download Food Monster, the largest plant-based Recipe app on the App Store, to help reduce your environmental footprint, save animals and get healthy. You can also buy a hard or soft copy of our favorite vegan cookbooks.
- Reduce Your Fast Fashion Footprint: Take initiative by standing up against fast fashion Pollution and supporting sustainable and circular brands like Tiny Rescue that raise awareness around important issues through recycled zero-waste clothing designed to be returned and remade repeatedly.
- Support Independent Media: Being publicly funded gives us a greater chance to continue providing high-quality content. Please consider supporting us by donating!
- Sign a Petition: Your voice matters! Help turn petitions into victories by signing the latest list of must-sign petitions to help people, animals, and the planet.
- Stay Informed: Keep up with the latest news and essential stories involving animals, the environment, sustainable living, food, health, and human interest topics by subscribing to our newsletter!
- Do What You Can: Reduce waste, plant trees, eat local, travel responsibly, reuse stuff, say no to single-use plastics, recycle, vote smart, switch to cold water laundry, divest from fossil fuels, save water, shop wisely, Donate if you can, grow your food, volunteer, conserve energy, compost, and don’t forget about the microplastics and microbeads lurking in common household and personal care products!
Help keep One Green Planet free and independent! Together we can ensure our platform remains a hub for empowering ideas committed to fighting for a sustainable, healthy, and compassionate world. Please support us in keeping our mission strong.