January 3

Potassium Diet: Foods to Help and a Recipe

Time to add another benefit of plant-based foods – the almighty boost of Potassium Power! The Paddison Program highlights the need for a increased potassium diet in our daily lives.

Potassium is an essential mineral that aids in many key functions in the body, including keeping the heart, brain, kidneys, and muscle tissue in great order. As well as acting as an electrolyte, this packed mineral aids in balancing anxiety, stress, metabolism, and blood pressure [1]. This list is so long for this essential stress-busting mineral that we definitely need to look out for packing potassium punch into our daily diets.

Plant-based foods, which are inherently high in potassium, also boost natural anti-inflammatory hormones in the body. They provide us with some of the highest sources of easily absorbed potassium.

High potassium intake has been shown to be beneficial for autoimmune conditions such as Rheumatoid Arthritis and Psoriasis [2]. Also, in a recent study [3], it was shown that 97% of Americans do not get sufficient potassium intake of the USDA recommendations of 4,700 mg/day.

Foods Considered Good for a Potassium Diet

The Paddison Program picks for filling the essential Potassium Punch in our daily diets are:

1. Seaweed

Seaweed for Potassium diet

Seaweed is the greatest source of electrolytes (minerals) on the planet. If you want to replenish lost salts then there is no better way than our delicious sea plants such as Dulse and Wakame which are widely available.

Many cultures consume this nutritious food on a daily basis. These sea vegetables are not only tremendously packed with potassium, but they contain vitamin B12 and are also powerfully alkalising for the body.

2. Papaya

Papaya for Potassium

Papaya is one of the greatest foods on the planet – look no further for experiencing island dreams in a single bite! It is not only packed with potassium (781 mg/papaya) but it is also rich in an enzyme called papain which is very effective at assisting with the breakdown and digestion of protein.

Experience from several Paddison Program members has led to a strong belief that RA sufferers almost always have trouble with protein digestion. Try and enjoy half a papaya with your meal to maximise the benefits of the digestive enzymes and potassium boost.

3. Orange Juice

Orange Juice for Potassium

Like Papaya, orange juice is a great source of potassium not just because it contains a high concentration of this element (496 mg/cup) but with that, it comes with extra bonuses. We all know that orange juice contains vitamin C and this vitamin is a potent anti-inflammatory [4], anti-bacterial, anti-viral, and anti-fungal.

So if you have already established that you can tolerate sugar (i.e. you have found you do not have a candida yeast overgrowth) then freshly squeezed orange juice can become a regular treat in your potassium diet.

4. Raw Spinach

Spinach for Potassium

In a handful of raw spinach (approximately the size of a cup) there is 167 mg of potassium. The kicker with spinach is that it is the most alkalising foods on the planet. Popeye was right on target when he chomped down on his massive doses of mineral rich spinach.

There are two reasons it is recommended to eat raw, rather than boiled. Firstly, for the enzymes, and secondly if you boil the spinach some of the potassium is lost to the water. So, the best way is to eat your spinach raw in a salad or, even better, in a green smoothie (see below).

5. Cantaloupe

Cantaloupe for Potassium

Delicious, and packing 427 mg/cup, cantaloupe is an easy way to get your potassium intake up fast. Good for breakfast or to accompany a meal. (Don’t worry, if you are eating a 100% plant-based diet then you can eat fruit with your meals without upsetting digestion.)

Natural Cortisone Shot for Reducing inflammation and Improving your Potassium Diet

Dissolve your pain with this incredible green smoothie. This smoothie is designed to deliver a whopping 2000 mg of our inflammation-stomping potassium in one serving in a highly absorbed and alkalising format. Not only that, it also tastes great.

Natural Cortisone Green Smoothie for a Potassium Diet Boost


4 Cups of raw spinach

1 Papaya

1 Orange

1/2 Cup Water

If you’re unable to find a papaya, you can substitute this for cantaloupe. Just ensure that you’ve got a ripe one for the best taste, ease of blending and maximum health benefits.


Step 1

Squeeze the orange juice into a blender. Add the papaya flesh, the raw spinach and the water.

Step 2

Blend the mixture until you have a smooth consistency.

Step 3

Enjoy your new smoothie in a glass or mug of your choosing.

This juice drink is very tasty and is a great addition to any potassium diet.

[1] He FJ, MacGregor GA. Beneficial effects of potassium on human health. Physiol Plant. 2008 Aug;133(4):725-35. doi: 10.1111/j.1399-3054.2007.01033.x. PMID: 18724413.

[2] Rastmanesh R, Abargouei AS, Shadman Z, Ebrahimi AA, Weber CE. A pilot study of potassium supplementation in the treatment of hypokalemic patients with rheumatoid arthritis: a randomized, double-blinded, placebo-controlled trial. J Pain. 2008 Aug;9(8):722-31. doi: 10.1016/j.jpain.2008.03.006. Epub 2008 May 12. PMID: 18468955.

[3] Stone MS, Martyn L, Weaver CM. Potassium Intake, Bioavailability, Hypertension, and Glucose Control. Nutrients. 2016;8(7):444. Published 2016 Jul 22. doi:10.3390/nu8070444

[4] Ellulu MS, Rahmat A, Patimah I, Khaza’ai H, Abed Y. Effect of vitamin C on inflammation and metabolic markers in hypertensive and/or diabetic obese adults: a randomized controlled trial. Drug Des Devel Ther. 2015 Jul 1;9:3405-12. doi: 10.2147/DDDT.S83144. PMID: 26170625; PMCID: PMC4492638.


Green Smoothie, Potassium

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