s that are too high or too low can pose a danger to the body. Inadequate potassium intake can cause high blood pressure, kidney stone risk and bone turnover. It also increases salt sensitivity. Hypokalemia (weakened muscles) may also occur in severe potassium deficiency cases (serum potassium levels below 3.6mmol/L).
The National Academy of Medicine was able to create an Adequate intake (AI), guide
Potassium is a prominent mineral that helps the body function well. This mineral is so common that people include bananas in every grocery list. It is often the first thing that comes to mind when you think of potassium-rich foods. However, there are many more options. This article will provide more information.
Potassium – An Overview
Potassium must be the mineral your body requires in a high dose through food intake or supplementation. Its primary purpose in the body is the maintenance of normal fluid levels. Its counterpart, sodium, plays the same role outside of the cell.
Potassium is also known as an electricallyte due to its small electrical charge, which stimulates many nerve and cell activities.
ine on potassium. It can vary depending upon the individual’s age, sex and health condition.
- For women aged 14-18, the AI is 2,300 mg each day. AI for women aged 19 and over is 2,600 mg each day.
- AI can be used by pregnant or lactating women between 2,500 and 2,900.
- The highest intake is for men aged 14-18 years. They are required to consume 3,000 mg each day. For those over 40, they need 400 mg more.
Fruits and Vegetables High in Potassium
Potassium is found in many foods, including fruits and vegetables. This listing includes leafy green vegetables, nuts, bananas and beans.
The popular yellow fruit is certain to be high up on this list.
A medium banana contains approximately 422 mgs of potassium. Plantain, another potassium-rich option, is also available.
Leafy green vegetables
The potassium content in half-cups of cooked spinach can reach 400 milligrams.
Other leafy vegetables like Swiss chard and Brussel sprouts are also rich in this mineral.
Beans are a good source of potassium. About 600 milligrams are contained in each half-cup serving of white beans and adzuki bean.
Wheres, navy beans, pinto, Great Northern beans, and lima all contain more than 350mg of potassium per half-cup. Lentils and soybeans (edamame), are also high in potassium.
Did you know that potatoes with skin are healthier? A baked potato with skin can have over 900 mg of potassium, while a potato without skin has approximately 500 milligrams.
Tomatoes are good sources of vitamin A and a good choice if you’re looking for potassium.
A cup of chopped tomatoes is rich in potassium at over 400 milligrams, while a cup tomato juice or puree has more than 500 mg.
A half-cup portion of creamy avocado has 364 milligrams potassium. This means that you can get your potassium fix from avocado toast to fruit salads and even as a quick dip into your guacamole.
The following are other potassium-rich fruits and vegetables:
You can also include milk or yogurt into your recipes to increase your potassium in take.