Potassium is a mineral that is needed for your body to work properly. It is a type of electrolyte.
FunctionPotassium is a very important mineral to the human body.
Build proteins
Break down and use carbohydrates
Build muscle
Maintain normal body growth
Control the electrical activity of the heart
Control the acid-base balance
Side EffectsHaving too much or too little potassium in the body can have very serious consequences.
A low blood level of potassium is called hypokalemia. It can cause weak muscles, abnormal heart rhythms, and a slight rise in blood pressure. You may have hypokalemia if you:
Take diuretics (water pills) for the treatment of high blood pressure or heart failure
Take too many laxatives
Have severe or prolonged vomiting and diarrhea
Have certain kidney or adrenal gland disorders
Too much potassium in the blood is known as hyperkalemia. It may cause abnormal and dangerous heart rhythms. Some common causes include:
Poor kidney function
Heart medicines called angiotensin converting enzyme (ACE) inhibitors and angiotensin 2 receptor blockers (ARBs)
Potassium-sparing diuretics (water pills) such as spironolactone or amiloride
Severe infection
RecommendationsThe Food and Nutrition Center of the Institute of Medicine has established the following recommended dietary intakes for potassium:
Infants
0 - 6 months: 0.4 grams a day (g/day)7 - 12 months: 0.7 g/day
Children and Adolescents
1 - 3 years: 3 g/day4 - 8 years: 3.8 g/day9 - 13 years: 4.5 g/day14 - 18 years: 4.7 g/day
Adults
Age 19 and older: 4.7 g/day
Women who are producing breast milk need slightly higher amounts (5.1 g/day). Ask your doctor what amount is best for you.
Food SourcesFruits Serving Size Potassium (mg) CaloriesCantaloupe ½ med. Melon 680 60
Dates 10 615 275
Avocado ½ medium 602 175
Raisins ½ cup 555 250
Apricots, dried 10 halves 480 85
Banana 1 medium 451 105
Apricots, fresh 3 medium 315 50
Peach 1 medium 305 60
Orange 1 medium 300 80
Watermelon 1 cup 186 50
Grapefruit ½ medium 135 40
JuicesPrune 1 cup 602 180
Tomato 1 cup 550 50
Orange, frozen 1 cup 503 105
Grapefruit, frozen 1 cup 420 100
VegetablesPotato, baked, w/ skin. 1 large 845 160
Squash, acorn ½ cup cooked 448 45
Tomato 1 medium 445 33
Spinach ½ cup cooked 415 20
Mushrooms 10 small 415 28
Lentils ½ cup cooked 365 83
Split Peas ½ cup cooked 355 104
Sweet Potato 1 large 350 200
Squash, butternut ½ cup cooked 293 50
Pumpkin, canned ½ cup cooked 275 43
Collards ½ cup cooked 263 40
Kidney beans ½ cup cooked 258 150
Lima beans ½ cup cooked 255 125
Brussels sprouts ½ cup cooked 248 30
Zucchini ½ cup cooked 227 35
Green Pepper 1 medium 215 22
Corn on the cob 1 medium 196 100
Beets, diced ½ cup cooked 140 30
Broccoli ½ cup cooked 104 20
Dairy ProductsYogurt, low fat, plain 1 cup 530 150
Milk, skim 1 cup 355 90
whole 1 cup 350 160
buttermilk 1 cup 340 100
Cottage cheese, 2% fat 1 cup 217 203
Meat, fish, poultryFlounder 3 oz. cooked 500 170
Sardines, drained 3 oz 500 310
Liver, beef 3 oz. cooked 375 185
Round steak 3 oz. cooked 325 135
Leg of lamb 3 oz cooked 300 220
Turkey, light meat 3 oz. cooked 250 175
Tuna, drained, water packed 3 oz 225 125
Chicken, white meat 3 oz. cooked 210 165
Nuts, SeedsPistachios, dried 1 oz 310 164
Peanut, in shell 20 250 210
Peanut butter 2 tablespoons 240 180
Pumpkin seeds, dried/roasted 1 oz 229 150
Almonds, dry roasted 1 oz 219 167
Sunflower seeds 1 oz 196 162
Read More at Wikipedia
