Potassium is a mineral that is essential for healthy living. Potassium keeps the kidneys, heart and other organs working properly. Potassium is essential for getting proper nutrients into a cell, and can even prevent kidney stones, . A potassium deficiency can lead to health issues such as increased blood pressure, stroke, heart disease, digestive issues, certain cancers, infertility and arthritis. Potassium also keeps the muscles and nerves functioning well, and keeps blood sugar in check.
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There are many food sources for potassium such as potatoes, avocados, tomatoes, spinach, legumes, organ meats, fish, nuts, bananas, oranges(and orange juice), strawberries, and dried fruits such as raisins, apricots, dates, prunes. Link: Below is good chart to keep on hand.
Food Amount Potassium (mg)
Beet greens, cooked ½ cup 650
Avocado 1 975
Baked potato w/ skin 1 medium 919
Black beans, cooked ½ cup 322
Banana 1 small 362
Salmon, canned 3 oz. 286
Carrots, baby, raw 10 320
Spinach, cooked, frozen ½ cup 309
Broccoli, cooked, fresh ½ cup 268
Cantaloupe 1 cup 417
Tomato, fresh ½ medium 146
Orange 1 medium 237
Yogurt, plain, low-fat 6 oz. 398
Here’s a chart that shows how much potassium different age groups need taken from this site: Link
0-6 months 400 mg/day
7-12 months 700 mg/day
1-3 years 3,000 mg/day
4-8 years 3,800 mg/day
9-13 years 4,500 mg/day
14 years and up 4,700 mg/day
18 years and up 4,700 mg/day
Pregnant women 4,700 mg/day
Breastfeeding women 5,100 mg/day
There are certain people to have a higher risk for potassium deficiency such as those who: use diuretics, smoke, have an eating disorder, abuse drugs and alcohol, those with digestive disorders, those who have demanding jobs, athletes. Link:
A few signs and symptoms of deficiency are: muscle weakness, fatigue, constipation, irritability, abdominal pain, cramps, confusion, abnormal heartbeat, drowsiness, paralysis.
It’s never too late to start consuming more potassium. By increasing your intake of potassium, you could experience more energy, better digestive health, and maybe even need fewer medications! Now you can’t beat that!
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