Connect with us

How Much Potassium Do You Need Per Day?

Health&Fitness

How Much Potassium Do You Need Per Day?

Potassium is the third most abundant mineral in your body, and plays an important role in several body processes.

However, very few people consume enough of it. In fact, nearly 98% of all adults in the US are not meeting the daily intake recommendations.

This article will tell you how much potassium you need per day, as well as why it’s important for your health.

What Is Potassium? 

Potassium is an incredibly important mineral and electrolyte. It’s found in a variety of whole foods, including leafy vegetables, legumes and fish, such as salmon.

About 98% of the potassium in your body is found inside cells. Of this, 80% is found inside muscle cells, while 20% is in bone, liver and red blood cells.

This mineral plays a necessary role in a variety of processes in the body. It is involved in muscle contractions, heart function and managing water balance.

Despite its importance, very few people worldwide get enough of this mineral.

A diet rich in potassium is associated with a lower risk of high blood pressure, kidney stones and osteoporosis, among other benefits.

Summary: Potassium is an important mineral and electrolyte. It is involved in muscle contractions, heart function and regulating water balance.

Is Deficiency Common?

Unfortunately, most adults don’t consume enough potassium.

In many countries, a Western diet is often to blame, likely because it favors processed foods, which are poor sources of this mineral.

However, just because people aren’t getting enough doesn’t mean they’re deficient.

A potassium deficiency, also known as hypokalemia, is characterized by a blood level of potassium less than 3.5 mmol per liter.

Surprisingly, deficiencies are rarely caused by a lack of potassium in the diet.

They usually occur when the body loses too much potassium, such as with chronic diarrhea or vomiting. You may also lose potassium if you’re taking diuretics, which are medications that cause your body to lose water.

Symptoms of deficiency depend on your blood levels. Here are the symptoms for three different levels of deficiency:

Mild deficiency: When a person has blood levels of 3–3.5 mmol/l. It usually does not have symptoms.
Moderate deficiency: Happens at 2.5–3 mmol/l. Symptoms include cramping, muscle pain, weakness and discomfort.
Severe deficiency: Happens at less than 2.5 mmol/l. Symptoms include irregular heartbeat and paralysis.
Summary: A potassium deficiency is uncommon. However, most adults are not consuming enough of this important mineral.

The Best Dietary Sources of Potassium

Salmon Steak White Background

The best way to increase your potassium intake is through your diet.

Potassium is found in a variety of whole foods, especially fruits and vegetables.

Due to the insufficient evidence behind the mineral, nutrition experts haven’t determined a Reference Daily Intake.

An RDI is the daily amount of a nutrient likely to meet the needs for 97–98% of healthy people.

Below are some foods that are excellent sources of potassium, as well as how much they contain in a 3.5-ounce (100-gram) serving:

Beet greens, cooked: 909 mg
Yams, baked: 670 mg
White potatoes, baked: 544 mg
Soybeans, cooked: 539 mg
Avocado: 485 mg
Sweet potato, baked: 475 mg
Spinach, cooked: 466 mg
Edamame beans: 436 mg
Salmon, cooked: 414 mg
Bananas: 358 mg
Summary: A variety of whole foods are excellent sources of potassium, including beet greens, yams, potatoes and spinach.

Health Benefits of Potassium

A diet rich in potassium is associated with some impressive health benefits. It may prevent or alleviate a variety of health problems, including:

High blood pressure: Many studies have shown that potassium-rich diets can lower blood pressure, especially for people with high blood pressure.
Salt sensitivity: People with this condition may experience a 10% increase in blood pressure after eating salt. A potassium-rich diet may eliminate salt sensitivity.
Stroke: Several studies have shown that a potassium-rich diet may reduce the risk of stroke by up to 27%.
Osteoporosis: Studies have shown that a potassium-rich diet may help prevent osteoporosis, a condition associated with porous bones.
Kidney stones: Studies have found that potassium-rich diets are associated with a significantly lower risk of kidney stones than diets low in this mineral.
Summary: A diet rich in potassium may alleviate high blood pressure and salt sensitivity and may reduce the risk of stroke. Additionally, it may help prevent osteoporosis and kidney stones.

Read more at: https://authoritynutrition.com/how-much-potassium-per-day/

Continue Reading

More in Health&Fitness

Join our Newsletter


Events

january, 2020

01janalldayItalian Festive-holiday Season Menus at Sergio’s Pizza FactoryAvailable at Sergio’s today and everyday in January.

01jan10:2830apr(apr 30)10:28Fusion Burger at Panorama – Dramatic AtmosphereCan you hear that sizzle? It’s the sound of our juicy burgers, cooking to perfection.

01jan11:0430apr(apr 30)11:04French Nouvelle Cuisine at Caprice – A Taste of Riviera

01jan11:1530apr(apr 30)11:15Maki Mania at Chamu – Japanese CornerDiscover the best of each roll with our Maki Mania promotion at Chamu– Japanese Corner

01jan11:3330apr(apr 30)11:33Cibo e Vino at Rossi– The Godfather’s FavouriteEnjoy an unforgettable dining experience with our Cibo e Vino promotion at Rossi– The Godfather’s Favourite

01jan11:5230apr(apr 30)11:52BBQ Explosion at Breezeo – Be Yourself DiningDon’t miss out on trying our mouth-watering BBQ Explosion in our popular beachfront restaurant, Breezeo – Be Yourself Dining.

01jan12:2530apr(apr 30)12:25Mojito Madness at The Bars of the Royal Cliff Beach Hotel and the Royal Cliff Grand HotelEnjoy the invigorating taste of our delightful Mojito Madness at The Bars of the Royal Cliff Beach Hotel and the Royal Cliff Grand Hotel.

22jan19:0023:00499 Baht Buffet Dinner at Thai Garden ResortOnly for 499.- net per adult.

23jan19:0023:00499 Baht Buffet Dinner at Thai Garden ResortOnly for 499.- net per adult.

24janallday70’s Night at Scooters Bar LK MetroIts “70’s Night at Scooters LK Metro, come and join the Fun

24janalldayChinese New Year’s Eve Dinner at Royal Cliff HotelsCelebrate the Year of the Rat on the 24th of January 2020 at the five star Royal Cliff Hotels Group, Pattaya.

24jan(jan 24)06:5526(jan 26)23:55Chinese New Year Dinner 2020 at Hard Rock Hotel PattayaChinese New Year Dinner 2020 at Hard Rock Hotel Pattaya.

24jan(jan 24)07:1825(jan 25)23:18Chinese New Year Dinner BuffetWelcome a Chinese New Year with a traditional buffet, seafood Bonanza and BBQ grill. Lion dances & Circus show.

24jan(jan 24)18:0025(jan 25)22:00Golden Fortune Buffet – Chinese New Year Buffet at Siam At Siam Design Hotel PattayaEnjoy the new Chinese zodiac year, the year of the rat, with special meal.

25jan18:0022:00Chinese New Year BBQ Buffet Dinner at InterContinental Pattaya ResortDecorated in Chinese motifs and decorations, the restaurant is putting on a New Year feast with a spectacular BBQ Buffet that features gourmet Chinese cuisine.

25jan18:0022:00Super guest star at the Chocolate Factory PattayaYves Baron and Marina Perfileva invite Jay Sebag the voice of Dj Martin Solveig

25jan18:3021:30Celebrate Chinese New Year 2020 – Year of The Rat at Pinnacle Grand Jomtien ResortCelebrate the Lunar New Year with your family at our magnificent Chinese & International Dinner Buffet.

26janalldayLive Music with Soulmates at Scooters Bar Soi 6Quality live music, from one of Pattayas Premier Live Bands

31janallday3rd Anniversary Celebration at Hemingways JomtienLet’s get ready to rumble!!!!

Trending

Sponsor

To Top
X