This Powerhouse Potassium Smoothie is creamy, fruity, and made with potassium-rich foods including avocado, mango, coconut water, spinach, orange, and banana.
A few months ago, my blood-work informed me that my potassium levels were dangerously low.
Now, in my case, there was a reason for this. I had developed persistent, ultra-annoying ringing in my ears. It would keep me awake at night and it was truly the worst. I saw an ENT about it who put me on a diuretic to help. It did help, but it also caused its number one side-effect almost immediately: “decrease potassium levels in the blood.”
Of course, you don’t have to be on a diuretic to have low potassium. Low potassium levels can be caused by a variety of factors, from medications to digestive issues to poor diet.
Side-effects of low potassium include:
Weakness, tiredness, and/or cramping of muscles.
Tingling or numbness.
Depression or confusion.
Abdominal cramping and/or bloating.
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Nausea, vomiting, or constipation.
Lightheadedness and/or fainting.
…all of which are not fun, right?
I had to really amp-up my potassium game and eat a variety of potassium-rich foods.
So, what are some foods that are highest in potassium?
- Acorn and butternut squash
- Sweet potatoes
- Coconut water
- White and black beans
This Powerhouse Potassium Smoothie (if you didn’t guess by the ambiguous name!) is loaded with these potassium-rich foods. Every single ingredient in this smoothie is high in potassium.
Bananas, which are probably the most well-known of the potassium powerhouses, has 422mg of potassium per serving in addition to lots of vitamin B-6 and fiber.
Creamy avocados (one of my favorite additions to smoothies), has 20% (!) of your daily potassium at over 700mg, loads of fiber, and lots of vitamin A.
Superfood spinach carries about 5% of your daily potassium value, but it has tons of vitamin C and A.
Coconut water is great for potassium, clocking in at around 13-17% per cup. It’s also low in calories and has a nice amount of fiber, magnesium, and nutrients.
Finally, fresh orange juice and mango add fruitiness, sweetness, and even more potassium to the mix. A large orange contains 10% of your daily potassium and 163% of your daily vitamin C. (Vitamin C, consider yourself #slayed.) A cup of mango also clocks in at around 10% of your daily potassium, with 100% of your daily vitamin C and a nice helping of vitamin A and fiber. You could also use papaya in place of mango if you prefer the taste, as both have very similar nutritional values.
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So one glass of this Powerhouse Potassium Smoothie (the recipe makes 2) not only offers you 30% of your entire daily recommended value of potassium, it also has:
45% of your daily fiber (!) and 55% if you add a tablespoon of chia seeds.
6.5 grams of protein (with the chia seeds).
Tons of vitamin A, calcium, and iron.
Zero cholesterol, only 2 grams of saturated fat, and only about 300 calories.
It not only keeps my potassium levels in check, but it gives me tons of energy. And it tastes delicious.
I hope that you make and enjoy this Powerhouse Potassium Smoothie! What are your favorite smoothie additions? (Mine are definitely avocados and frozen banana for creaminess!) Let us know in the comments below.
And here’s a few things you may need for this recipe…
Nutiva Organic Chia Seeds // Organic + Raw Unfiltered Honey // Bob’s Red Mill Unsweetened Coconut // NOW Potassium Citrate
This post contains affiliate links and are always products I love, use myself, and highly recommend.
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