POTASSIUM

Description

Potassium is involved in regulating the body’s fluid, osmotic and acid-base balance. It plays a crucial role in nerve conduction, muscle contraction and helps maintain a normal heart rhythm. It also helps control blood pressure and contributes to kidney function. For those looking to manage or prevent hypertension, a diet rich in potassium and low in sodium is recommended.

Sources

The best dietary sources of potassium are fresh fruits and vegetables, mushrooms, milk, nuts and whole grains, legumes, lean meat and fish, dates and dried apricots.

Approximate potassium content
 Food  Portion  Content
 Almonds 24 200 mg
 Apricots 5 407 mg
 Avocado 28 g 144 mg
 Banana 1 422 mg
 Beets, cooked 250 mL 519 mg
 Broccoli, cooked 250 mL 457 mg
 Buckwheat flour 250 mL 692 mg
 Canned light tuna 85 g 201 mg
 Cantaloupe 250 mL 427 mg
 Carrots, raw 250 mL 352 mg
 Cod, canned 85 g 449 mg
 Dates 5 272 mg
 Grapefruit juice 250 mL 400 mg
 Grapefruit ½ 166 mg
 Food  Portion  Content
 Halibut 85 g 490 mg
 Lentils 250 mL 731 mg
 Lima beans 250 mL 955 mg
 Milk 250 mL 366 mg
 Mushrooms, cooked 250 mL 555 mg
 Orange juice 250 mL 496 mg
 Orange 1 237 mg
 Papaya 1 781 mg
 Plantain 1 893 mg
 Pork, loin 85 g 382 mg
 Potato 1 512 mg
 Raisins 14 g 105 mg
 Tomato juice 250 mL 556 mg

To increase your potassium intake, it is recommended that you add at least five portions of potassium-rich foods to your diet.

Adequate intake (AI)

AI is the recommended average daily nutrient intake based on estimates of nutrient intake by groups of healthy people.

Potassium Requirements
 Age  Men   Women 
 1-3 years 3000 mg 3000 mg
 4-8 years 3800 mg 3800 mg
 9-13 years 4500 mg 4500 mg
 14-18 years 4700 mg 4700 mg
 Age  Men   Women 
 19-50 years 4700 mg 4700 mg
 > 50 years 4700 mg 4700 mg
 Pregnancy    
 Breastfeeding   +400 mg

Deficiency

A potassium deficiency can cause apathy, constipation, muscle cramps and reduced muscle tone, abnormal heart rhythm and fatigue. Diuretics used to treat heart failure and hypertension may lead to an increased elimination of potassium. Such situations should be monitored closely.

Toxicity

Potassium toxicity is rare and practically impossible if kidney function is normal. Furthermore, a potassium-rich diet alone cannot be responsible for potassium toxicity. The most common signs of toxicity are an abnormal heart rhythm and cardiac arrest.

Supplements

Since potassium is commonly found in the foods we eat, supplements are not necessary. Close medical monitoring is recommended especially for those with kidney disease, diabetes and heart problems.

Watch what you eat. Nutrition has a significant impact on health!