Best food sources of potassium can be found form vegetables, fruits, dairy products and meat. It is not very difficult to found as it is abundant in many foods. Potassium is an extremely important mineral for our body. It’s a key mineral for good health. It is a part of electrolyte family of minerals. Other minerals of electrolyte family are sodium and chloride. These three minerals work closely for the betterment of the health. About 95% of the potassium in the body is stored within cells and life would be impossible without it. You must take adequate amounts of potassium everyday and long term potassium deficiency can lead to many dangerous problems.
Do You Know the Function of Potassium?
Potassium plays some of the very important roles in our body. It is responsible for your muscle and nerve to work properly. Potassium is essential for the storage of carbohydrates, which are used by muscles as fuel. Potassium is also important to maintain good electrolyte and pH balance. It is very important mineral for lowering high blood pressure level and regulating healthy blood pressure levels. Studies have shown that potassium can play vital role in bone health as well. Studies tell us, lack of potassium in the diet can lead to bone loss and osteoporosis especially in the elderly women. Also, potassium prevents and reduces urinary calcium loss, which occurred because of the high salt diet.
Best Food Sources of Potassium
There are many foods which contain high amounts of potassium. You can find potassium from the grains, fruits, vegetables and milk products. Given below is a list of best potassium rich foods.
• Swiss Chard
• Crimini Mushrooms
• Spinach
• Summer Squash
• Sweet Potato
• Potato
• Celery
• Tomatoes
• Romaine Lettuce
• Cauliflower
• Basil
• Fennel
• Avocadoes
• Turmeric
• Dill
• Raisins
• Apricots
• Pumpkin Seeds
• Sunflower Seeds
• Flaxseeds
• Kidney Beans | • Oranges
• Apples
• Strawberries
• Watermelon
• Cucumber
• Bananas
• Yogurt
• Milk
• Halibut
• Salmon
• Tuna
• Turkey
• Broccoli
• Brussels Sprouts
• Blackstrap Molasses
• Beets
• Bell Peppers
• Cantaloupe
• Carrots
• Dried Peas
• Lima Beans |
Potassium Deficiency Symptoms and More
Certain diseases and medications may cause potassium deficiency. The symptoms of potassium deficiency are including muscle weakness, fatigue, confusion, chronic diarrhea, hypertension, dry skin and heart problems. Potassium is an important mineral that play major and minor roles in the treatment of atherosclerosis, diabetes, osteoporosis, high blood pressure, cataracts and hepatitis.
Hyperkalemia and Hypokalemia
Having too much potassium in the blood is called hyperkalemia; having too little is known as hypokalemia. Potassium balance depends on the amounts of magnesium and sodium in the bloodstream. Remember too much potassium and potassium deficiency- both are bad for your health.
Recommended Dietary Allowances (RDAs) for Potassium:
| Life Stage | Age |
Males (mg/day) |
Females (mg/day) |
Infants | 0-6 months | 400 | 400 |
Infants | 7-12 months | 700 | 700 |
Children | 1-3 years | 3,000 | 3,000 |
Children | 4-8 years | 3,800 | 3,800 |
Children | 9-13 years | 4,500 | 4,500 |
Adolescents | 14-18 years | 4,700 | 4,700 |
Adults | 19 years and older | 4,700 | 4,700 |
Pregnancy | 14-50 years | - | 4,700 |
Breast-feeding | 14-50 years | - | 5,100 |
Source:
University of Maryland Medical Center
Potassium supplements are available on the market and potassium can also be found in multivitamins. But try to get potassium from your dietary sources and if you are willing to take potassium supplements then consult your doctor before using them.