Diet and Nutrition: Why You Need Potassium and How to Get It

What Is It?

Potassium is necessary to maintain proper nerve, cell, and muscle function.

Potassium is important to keep up legitimate nerve, cell, and muscle work.

Potassium is a mineral that enables your cells to work the correct way. It helps make the power that lets your cells carry out their responsibilities. Your nerves and muscles - including your heart - probably won't work the manner in which they ought to on the off chance that you don't get enough.

How Much Do You Need?

Adults need 4,700 milligrams of potassium per day.

Grown-ups need 4,700 milligrams of potassium for every day.

In case you're 14 or more seasoned, you ought to get around 4,700 milligrams of potassium daily. Breastfeeding moms need increasingly: 5,100 milligrams.

For kids:

0 to a half year: 400 milligrams

7 to a year: 700 milligrams

1 to 3 years: 3,000 milligrams

4 to 8 years: 3,800 milligrams

9 to 13 years: 4,500 milligrams

Helps With Osteoporosis

Potassium-rich foods help protect your bones.

Potassium-rich nourishments help ensure your bones.

As individuals age, their bones will in general get weak. The run of the mill diet in the U.S. doesn't help, either. Heaps of meat and dairy can make your body make a lot of corrosive, and that can debilitate your bones quicker. Nourishments wealthy in potassium - for the most part foods grown from the ground - can back it off.

Helps Prevent Kidney Stones

Potassium may help prevent problems with kidney stones.

Potassium may help forestall issues with kidney stones.

These are hard little balls produced using minerals in your pee, and they can truly hurt on the off chance that they stall out when you're attempting to go. Increasingly corrosive in your body - regularly because of a meat-rich eating routine - makes you bound to get them. Potassium disposes of corrosive, which keeps those minerals where they have a place (in your bones) and forestalls those excruciating stones.

Helps Your Muscles Work

The balance of sodium and potassium in your body is critical for proper muscle function.

The equalization of sodium and potassium in your body is basic for appropriate muscle work.

You need the perfect measure of potassium inside your cells - and sodium outside your cells - for your muscles to function admirably. Excessively little, or to an extreme, of either can make your muscles powerless or make them crush when you don't need them to.

Helps Prevent High Blood Pressure

Adequate potassium may help you combat high blood pressure.

Satisfactory potassium may assist you with combatting hypertension.

This is when blood pushes excessively hard against the dividers of your veins and supply routes. It can prompt stroke, coronary illness, and cardiovascular breakdown. It's regularly called "the quiet executioner" since you once in a while have side effects. The sodium in salt aggravates it, yet potassium can assist you with disposing of sodium and straightforwardness pressure in the dividers of your veins.

Helps Prevent Strokes

Potassium may help combat high blood pressure and reduce your risk of stroke.

Potassium may help battle hypertension and lessen your danger of stroke.

A stroke is when blood stream is restricted or sliced off to part of your cerebrum, regularly on the grounds that a vein burst or got blocked. Hypertension can assume a job in that, so you're less inclined to have one on the off chance that you monitor that and get the perfect measure of potassium. Indications of a stroke incorporate slurred discourse, arm shortcoming, or hanging on one side of your face. On the off chance that you have any of these, get clinical assistance immediately.

Source: Bananas

Bananas are high in potassium.

Bananas are high in potassium.

A solitary medium banana has 422 milligrams of potassium. Have one as a bite or cut it onto your oat. You can even prepare some banana bread. Simply don't douse or cook them - they lose potassium that way.

Source: Potatoes

Baked potatoes with the skin are an excellent source of potassium.

Heated potatoes with the skin are an amazing wellspring of potassium.

A medium potato prepared with skin has an astounding 926 milligrams of potassium. Obviously, on the off chance that you load it up with spread and acrid cream, you may wind up causing more medical issues than that potassium can tackle. So make the most of your heated potato, however downplay the additional items.

Source: Prunes

Prunes are high in potassium and fiber.

Prunes are high in potassium and fiber.

A half cup of dried prunes has 637 milligrams of potassium, and heaps of fiber too. (On the off chance that you'd preferably drink your prunes, 6 ounces of juice has nearly so much.) They go incredible with nuts and cheddar, or even prepared into a tart - simply don't exaggerate the sugar and fat.

Source: Oranges

Oranges are high in potassium, but be mindful of the sugar content.

Oranges are high in potassium, yet be aware of the sugar content.

A medium orange ought to get you around 237 milligrams of potassium, and 6 ounces of juice conveys around 372 milligrams. They're sound and loaded with nutrients and minerals, however they additionally have sugar, so don't become overly energetic.

Source: Tomatoes

Tomato sauce and tomato puree are loaded with potassium.

Tomato sauce and tomato puree are stacked with potassium.

A medium tomato has around 292 milligrams, yet how frequently do you eat an entire tomato? Attempt some pasta marinara to get a decent sum: A cup of tomato puree has 1,065 milligrams, and a cup of tomato glue has 2,455 milligrams - the greater part your day by day remittance.

Source: Lima Beans

Load up on Lima beans to get your fill of potassium.

Burden up on Lima beans to get your fill of potassium.

They're stacked with fiber, low in sugar and fat, and they have 485 milligrams of potassium in every half cup. You can douse them short-term to make them simpler to process. On the off chance that you don't have that sort of time, the solidified or canned forms work, as well.

Source: Sunflower Seeds

Sunflower seeds are a good source of potassium and other vitamins and nutrients.

Sunflower seeds are a decent wellspring of potassium and different nutrients and supplements.

Searching for something crunchy to get your potassium fix? These have 241 milligrams for each ounce. What's more, they're brimming with different nutrients and supplements too.


Some people may need to take a potassium supplement to maintain adequate levels of the mineral.

A few people may need to take a potassium supplement to keep up satisfactory degrees of the mineral.

It's smarter to get your potassium from your food, yet you may require these on the off chance that you have certain ailments or ingest medications that make it harder for you to clutch potassium. However, be cautious - an excess of can cause queasiness, heaving, stomachaches, loose bowels, and ulcers. Inquire as to whether you need a potassium supplement.

Lack of Potassium (Hypokalemia)

Insufficient potassium may lead to fatigue, muscle cramps, and constipation.

Deficient potassium may prompt weariness, muscle issues, and clogging.

On the off chance that you need more in your framework, your muscles can get feeble and you may be worn out frequently. You additionally may have issues or obstruction. It's conceivable to have hypokalemia since you don't get enough potassium in your eating regimen, however it's bound to happen due to extreme retching or looseness of the bowels, abuse of diuretics or intestinal medicines, or liquor misuse.

Too Much Potassium (Hyperkalemia)

Too much potassium can lead to muscle weakness, irregular heartbeat, and nausea.

An excessive amount of potassium can prompt muscle shortcoming, unpredictable heartbeat, and queasiness. 

Newborn children, the old, and individuals who have kidney conditions are bound to have this. You may not see any manifestations, or your muscles may be frail and you may have an unpredictable heartbeat or sickness. You can get hyperkalemia on the off chance that you ingest certain medications or your body doesn't make enough of certain hormones. Your primary care physician may treat it with drug or perhaps dialysis - when a machine enables your kidneys to clean your blood.

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