Feeling a bit low on energy? It might be time to pump up your potassium levels. Potassium is a key player in keeping your muscles strong, your nerves firing, and your heart steady. And guess what? You don’t need fancy supplements to get your fix. Let’s whip up a DIY smoothie that’s packed with potassium and perfect for powering through your day. Ready? Let’s blend!

🥤 Ingredients:

  • 1 Banana: Bananas are the poster child for potassium, delivering around 400mg per serving.
  • 1/2 Avocado: This creamy green fruit adds around 500mg of potassium, plus some healthy fats to keep you full.
  • 1 cup Spinach: Leafy greens like spinach bring about 800mg of potassium per cup. Popeye knew what was up.
  • 1/2 cup Coconut Water: Not just for hydration – coconut water adds about 300mg of potassium to your mix.
  • 1/2 cup Greek Yogurt: This protein-packed addition sneaks in another 200mg of potassium.
  • 1 tbsp Chia Seeds: These tiny seeds add a little texture and about 60mg of potassium, along with fiber and omega-3s.
  • 1/2 cup Frozen Berries: Strawberries or blueberries work great, adding flavor and a potassium boost.

🥤 Instructions:

  1. Peel & Chop: Peel the banana and avocado, and toss them into your blender.
  2. Add the Greens: Throw in a cup of spinach. Don’t worry, you won’t taste it!
  3. Pour in the Coconut Water: This will keep things smooth and add that tropical vibe.
  4. Spoon in the Greek Yogurt: For creaminess and extra protein.
  5. Sprinkle the Chia Seeds: They’ll thicken your smoothie and add a bit of crunch.
  6. Top with Frozen Berries: For a blast of flavor and antioxidants.
  7. Blend It Up: Mix everything until smooth. If it’s too thick, add a bit more coconut water.
  8. Sip & Enjoy: Pour into your favorite cup and savor every potassium-packed sip.

đź’ˇ Pro Tip: Freeze your banana and avocado beforehand for an extra creamy, frosty smoothie. Perfect for those hot days!

đź“š References:

  • U.S. National Library of Medicine. (2021). Potassium in diet. Retrieved from MedlinePlus
  • Harvard T.H. Chan School of Public Health. (2021). Potassium. Retrieved from Harvard
  • Weaver, C. M. (2013). Potassium and health. Advances in Nutrition, 4(3), 368S-377S.